A 15-minute exercise a day reduces the risk of death
A study published in the newspaper The Lancet shows that if sedentary people start doing physical activity for only 15 minutes per day they could reduce the risk of death by 14% and increase their life expectancy by three years.
The National Health Research Institutes in Taiwan and China Medical University Hospital are responsible for the study, which included more than 400,000 people participating in a medical screening program in Taiwan between 1996 and 2008, with an average of Participants were divided into five categories of exercise levels: inactive, low, medium, high or very high, according to the amount of physical activity they claimed to do every day. The authors calculated the mortality risks for each comparison group with the inactive group, and then calculated the life expectancy for each group.
Compared with individuals in the inactive group, those in the low activity group, who exercised for 15 minutes per day, had a 14% reduced risk of death. In addition, 10% reduced the risk of developing cancer, and life expectancy increased by three years. Each additional 15 minutes of daily exercise beyond the minimum of 15 minutes per day further reduced the risk of cancer death and death.
These benefits were applicable to all age groups and both sexes. Individuals who were inactive had a 17% increase in the risk of death compared to individuals in the low-volume group.
Eight Benefits of Walking for Body and Mind
Do you know of any exercise that is easier to practice than the walk? It does not require skill, is cheap, can be done practically at any time of the day, has no age restriction and can still be done indoors if the person has a treadmill. In addition to improving physical fitness, the advantages of walking to the health of body and mind are many, and proven by science. My Life has brought together 11 benefits that this habit can do for you. A study by USP, Ribeirão Preto, has shown that walking for approximately 40 minutes can reduce blood pressure for 24 hours after the end of the exercise. . This is because during exercise, blood flow increases, causing blood vessels to expand, decreasing pressure.
In addition, walking causes the heart valves to work harder, improving blood circulation. hemoglobin and oxygenation of the body. "With the increased pumping of blood into the lung, the blood becomes richer in oxygen, and walking also causes the arteries, veins, and capillaries to dilate, making oxygen transport more efficient to the peripheral parts of the body, like arms and legs, "explains physiologist Paulo Correia, Unifesp.
2. Fighting osteoporosis
The impact of the feet on the floor has a beneficial effect on the bones. Compression of the leg bones, and movement of the entire skeleton during a walk causes more electrical stimuli in our bones, called the piezoelectric. This stimulus facilitates the absorption of calcium, making bones more resistant and less likely to suffer from osteoporosis.
"In the early stage of bone loss, walking is a good way to strengthen bones. the picture is already osteoporosis, gait can often slow the progression of the disease, "says the physiologist of Unifesp
3. Keeps depressing
During the walk, our body releases a greater amount of endorphins, hormones produced by the pituitary gland, responsible for the feeling of joy and relaxation. When a person starts exercising, it automatically produces endorphins. After a while, you need to practice even more exercises to feel the beneficial effect of the hormone. "The more you walk, the more endorphine your body produces, the more it gives you." This relaxation also makes you ready to spend more and more time walking, "explains Paulo. Strap.
4. Leaves the brain healthier
Walking daily is a great exercise to leave the body in shape, improve health and slow aging. However, a new study from the University of Illinois in the United States shows that this anti-aging effect of exercise may also be possible with the brain by increasing its circuitry and reducing the risks of memory and attention problems. "The stimuli that we receive when we walk increase our coordination and make our brains to be able to respond to more and more stimuli, be they visual, tactile, sonorous and olfactory," says Paulo Correia. Keep your weight in balance and lose weight
This may be the most famous benefit of walking. "If you are used to spending a certain amount of energy and start walking, your body will have a higher caloric demand that causes a localized fat burn," says Paulo Correia. the role of walking in weight loss does not stop there. Researchers at Yale University in the United States have shown that even hours after exercise the person continues to lose weight due to increased metabolism caused by increased circulation, breathing, and muscle activity. The conclusion was that muscles of athletes constantly convert more energy into heat than those of sedentary individuals. This is because people who undergo intensive resistance training, such as walking, have a more rapid metabolism.
6. It controls the urge to eat
A recent study by researchers at the University of Exeter in England suggests that hiking can contain the addiction to chocolate. During the study, 25 people who consumed at least 100 grams per day of chocolate were evaluated. The researchers found that not eating chocolate, along with the stress caused by the day to day, increased the will. to consume the sweet. But, a 15-minute walk on a treadmill provides a significant reduction in craving for the treat.
7. Protects against strokes and strokes
Who walks keeps your health protected from cardiovascular disease. By helping to control blood pressure, walking is a protective factor against strokes and heart attacks. "The vessels are more elastic and more likely to dilate when there is some obstruction, which prevents the arteries from stopping to carry blood or clog," says Paul.
Walking also regulates cholesterol levels in the body. It acts both on the decrease in the production of bad fats in the body, which are easier to accumulate in the walls of blood vessels and therefore cause strokes and strokes, as in the increase in the production of HDL, better known as good cholesterol. Physical exercises
Insulin, a substance responsible for glucose uptake by body cells, is produced in greater amounts during walking, as pancreas and liver activity are stimulated during walking because of increased blood circulation. blood in all organs.
Another important point is that the intense aerobic training produced by walking is capable of reversing insulin resistance, an important factor in the development of diabetes. "The greater the amount of insulin in the blood, the greater the capacity of the cells to absorb glucose.When this sugar is circulating freely in the blood, can cause diabetes, "explains the physiologist at Unifesp.
Overweight and obese people need to take some special care before starting any physical exercise, one of which is to undergo the evaluation of a physician, preferably a cardiologist. It is to perform a medical check-up and an exercise test, to investigate possible cardiac and metabolic changes, before starting a walking program.
It is hard to believe that Letícia Spiller is 43 years old. Her good form makes anyone jaw-dropping, but all this has been achieved with a fairly regular exercise routine, as she told in an interview with Good Shape. She has been doing yoga for 17 years, Tibetan rites for ten, and she always finds time to practice dancing.