10,000 steps a day for health
The regular practice of physical activity increases life expectancy from one to two years, reduces mortality by 30%, protects the silhouette prevents a number of diseases (diabetes, cardiovascular disease, etc), preserves the mental balance and even can even lead to low doses of medication.
Research from the University of Texas (USA) has shown that exercise can be as effective as a second drug for nearly half of patients with depression.
Every day we move repeatedly, not only along the large or medium distances, as part of the move to place of work or study, but even in the same habitat, as in the home with the housewives in the offices with employees, or in schools or universities, teachers and students. Is it enough these daily walks? Is it enough to go, again and again, the halls of the company or the courtyard and rooms homey?
To answer this question, they used a device called a pedometer, currently popular in the U.S., which measures the activity steps up done. The research included 80 women with an average age of 50 years, who used this gadget for 7 days. Before and after the conclusion of the study, we determined the body weight and body mass index (BMI) value resulting from body weight divided by height squared. They also measured waist circumference and hip.
Recall that the BMI "healthy" corresponds to between 20 and 25, whereas when given results of measurements between 25 and 30 speak of overweight and when they exceed the latter figure, of obesity. In women, a waist circumference greater than 87.5 cm and a hip than 110 cm, indicate an increased risk for cardiovascular events.
Analyzing the results
On average, sedentary people walk between 2,000 and 3,000 steps a day. This study showed that:
The women who walked less than 6,000 steps a day had a BMI of 29.4, a waist circumference of 92.5 cm and hip circumference corresponding to 110 cm.
Women who traveled between 6,000 and 10.00 steps per day had a BMI of 26.3, a 80 cm waist and hip 100 cm.
Women recorded 10,000 or more steps a day, on the other hand, recorded a BMI of 23.26, a 72.5 cm waist and hip 97.5 cm.
As emerges from these data, those who walk more have lower body weight and less fat deposited in sites linked to cardiovascular and metabolic risk. The results described, the authors acknowledge, apply to women between 45 and 54 years of age, so that would make similar studies in other age groups and in males.
Ideas to walk more
Walking the dog
Accompanying friends, relatives or neighbors in some of its purchases or transactions.
Use stairs instead of elevator
Park away from the entrance in parking lots of supermarkets or shopping malls.
Interrupt routine tasks for a walk, if only a few blocks away.
If you have a treadmill for walking, place it near the TV to use while watching your favorite program.
Walking out of work or the right way home