[Health Channel/Comprehensive Report] Is it really so difficult to live a long life? According to specialist Cai Mingjie, there is no need to think too hard about it. Medical research generally agrees that simply “walking more” can have significant health benefits. Cai Mingjie shared this information on his Facebook page, emphasizing that walking can lower the total mortality rate, reduce the incidence of cancer, and decrease the risk of cardiovascular disease.
A meta-analysis study published in the “Journal of Lancet Public Health” in 2022 supports the claim that walking more can lower overall mortality. The study found that people who walked about 11,000 steps a day had a total mortality risk of 0.47, compared to those who walked about 3,500 steps a day, which had a total mortality risk of 0.53 (a 53% reduction). Similarly, individuals who walked 8,000 steps or 6,000 steps a day had total mortality risks of 0.55 and 0.60, respectively, indicating significant benefits. Cai Mingjie explained that the more steps you walk, the lower the total mortality rate. For the elderly (over 60 years old), the maximum benefit is achieved at about 6,000-8,000 steps, while for general adults (under 60 years old), the maximum benefit is reached at about 8,000-10,000 steps. Therefore, it is not necessary to think that 10,000 steps are difficult; starting with 6,000-8,000 steps is also beneficial.
In addition to lowering overall mortality, walking more is also associated with a lower incidence of cancer. A study published in the “Journal of the American Medical Association-Internal Medicine” in 2022 found that every additional 2,000 steps taken was associated with an 8% reduction in total mortality, an 11% reduction in cancer mortality, and a 10% reduction in cardiovascular mortality. Cai Mingjie emphasized that achieving about 10,000 steps per day is correlated with the greatest benefit in terms of lower mortality and lower cancer incidence. Whether it is planned walking or incidental walking, both are related to these findings.
Furthermore, walking more can lower the risk of cardiovascular disease. A meta-analysis conducted by the authoritative cardiology journal “Circulation” this year revealed that the more steps the elderly (over 60 years old) take per day, the lower their incidence of cardiovascular diseases. For example, walking 6,000 steps a day can result in a 50% reduction in the risk of cardiovascular disease, while walking 10,000 steps a day can lead to a 60% reduction. Generally, adults reach the maximum benefit at about 6,000-8,000 steps.
Cai Mingjie also highlighted the importance of walking speed. The study found that walking speed is closely related to the total mortality rate, particularly during the fastest 30 minutes of walking in a day (Peak-30 cadence). Compared to those who walk less than 52 steps per minute, individuals who walk about 80-100 steps per minute have a 34% lower risk of total mortality.
In conclusion, walking more can have numerous health benefits, including lower overall mortality, a reduced incidence of cancer, and a decreased risk of cardiovascular disease. Cai Mingjie’s advice is to aim for about 10,000 steps per day, but starting with 6,000-8,000 steps is also beneficial. Additionally, walking speed plays a role in lowering the total mortality rate. So, let’s lace up our shoes and take a step towards a healthier life.
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What are the significant health benefits of achieving a daily goal of 10,000 steps?
Eps a day is a feasible goal for most individuals and can provide significant health benefits.
Furthermore, walking has been shown to decrease the risk of cardiovascular disease. Another study published in the “Journal of the American Heart Association” in 2022 found that for every 1,000 steps taken per day, there was a 8% reduction in the risk of cardiovascular events, such as heart attacks and strokes. This highlights the importance of incorporating regular walking into daily routines to improve cardiovascular health.
Cai Mingjie’s message is clear – walking more can have a profound impact on overall health and longevity. The benefits extend beyond just reducing mortality rates, as it also lowers the risk of cancer and cardiovascular disease. Walking is a simple and accessible form of exercise that can be easily incorporated into daily life. Whether it’s starting with 6,000-8,000 steps or aiming for the recommended 10,000 steps a day, every effort counts towards improving health outcomes.
In conclusion, it doesn’t have to be difficult to live a long and healthy life. The key is to prioritize walking and aim for a higher step count each day. By doing so, individuals can lower their overall mortality risk, reduce the incidence of cancer, and decrease the risk of cardiovascular disease. So, let’s lace up our shoes and start walking towards a healthier future.
Walking is not only a simple and accessible form of exercise but also a powerhouse for our health. This article effectively highlights the significant benefits that walking can bring, including lowering mortality rates, reducing cancer risks, and preventing cardiovascular diseases. It’s inspiring to see how such a straightforward activity can have such a profound impact on our overall well-being. So, let’s pound the pavement and stride towards a healthier future!
Walking is not only a simple and accessible form of exercise but also a powerful tool in improving overall health. This article excellently highlights the numerous benefits of walking, such as reducing mortality rates, lowering the risk of cancer, and combating cardiovascular diseases. Whether it’s a casual stroll or a brisk walk, incorporating this activity into our daily routine is a surefire way to take proactive steps towards a healthier and longer life.