Good news for the lazy and the unstable: 10 minutes of walking a day is enough to live longer and prevent many diseases. It’s one synthesis study Retroactively published in the magazine Internal medicine collector Which is reinforced by recent Asics research that has determined the exact number of exercise minutes that are capable of delivering benefits to the mind and body. Research has shown it It only takes 15 minutes and 9 seconds of exercise to start feeling the overall benefits, while even a week of inactivity had the same consequences as a week of interrupted sleep, with a 23% increase in agitation observed. So it seems that It is not necessary to make who knows what “giant” efforts are to benefit from physical movement. But is it really so? “There sure is one Strong relationship between physical activity, quality improvement and life expectancy each one of us. Having said that, it must be emphasized that it is important not only to make a bodily movement, but also to determine its quantity and type as well as carefully evaluate the lifestyle of those who practice it ”, emphasizes the professor Attilio Baresi, Dean of the University of Rome “Foro Italico”, Professor of Methods and Techniques of Motor Activities.
Can you give us some examples?
“Let’s think of an active person: Doing a few extra minutes of activity can positively affect their quality of life, but the same cannot be said for a sedentary person who needs to devote significantly more time to exercise. An important study published in Lancet Highlight how they are 60-75 minutes a day of moderate intensity exercise is required To face the health risks due to the large number of hours of sitting. Therefore, 10-15 minutes of daily physical activity can certainly be beneficial, but it may not be enough. It depends on what we do in the remaining 23 hours and 45 minutes“.
The World Health Organization indicated a while ago its goal of taking 10,000 steps a day to provide important help to our health, so is the advice always valid?
‘Given to do 10 thousand steps per day is not trivial (about 8 kilometers), it depends on the purpose that we want to achieve. If we think about our health, then in this way we can produce positive effects precisely because it means doing about 90 minutes of daily physical activity. 10,000 steps a day is just a signa goal to be achieved, and wants to help reduce a sedentary lifestyle e cannot be generalized For it is always necessary to take into account the state of the physical competence of the person to whom we direct this suggestion: it may be excessive for an elderly person with comorbidities characteristic of old age or even insufficient (or easily overcome) for vigorous activity. person or child.
So what are the “average” criteria for getting the overall benefits with normal walking? How long per day and how many times per week?
“Walking regularly, possibly for an extended period and on a daily basis, as well as improving stamina, strength and balance, and parameters associated with a better quality of life, can have an important impact on our health by decreasing the likelihood of experiencing the onset of many chronic non-communicable diseases, but it also helps with Reducing anxiety and stress levels Even in some types of cancer patients, this activity should be recommended because it can help reduce disease progression and protect against adverse events related to comorbidities or the cancer itself. How much do you walk and how often? Here the WHO guidelines that recommend moderate activity (such as walking) help. 150 to 300 minutes per week As a general indication, divide into small doses up to several times a day, especially if you start after a period of inactivity and are no longer young. The good news is that it is not too late to start.”
In this case, is there any false news to dispel?
“I’ll just go back toThe goal of 10,000 steps is somewhat skewed. This basic parameter is not a passport to ensuring good health, but only an indicator that can help improve it and must be adapted to the individual. There is often a tendency to generalize the data obtained through research Experiments were conducted on carefully selected population samples Based on strict inclusion criteria. In everyday life, the situation is more fluid, because the variables are infinite and not all of them can be controlled. It is therefore correct to adopt and apply indications that arise from scientific evidence, but always interpret them with the appropriate amount of common sense. Physical activity, such as simple walking, should be started gradually and adapted to the individual’s starting state. Pain in the following days is a warning sign and is not effective. Pain, in fact, is the “means” by which the body warns us that the effort was too intense. It is widely believed that lactic acid is to blame, but this is really fake!“.