Among fitness exercises, walking is a very good fitness exercise. Of course, if a person walks regularly, it will be of great help to the human body. Moreover, walking is not affected by age, gender, physical strength, etc. restrictions. So, how many kilometers should a man walk every day? Next, let’s find out how many kilometers are appropriate to walk.
How many kilometers is appropriate for a man to walk every day?
It is usually considered to last for 30-60 minutes a day, about 3-5 kilometers, and 5,000 to 8,000 steps. If you can't persist at one time, do it several times depending on your physical condition. After 3-6 months of walking exercise and good physical fitness, walkers should strive to reach 10,000 steps per hour per day. At least 4-5 times a week, consistently. In short, you should choose the appropriate amount of exercise based on your age and physical condition, that is, the appropriate walking speed and duration. Research has found that for most people, walking at a pace higher than 120 steps per minute can have a significant exercise effect on the body. Be careful not to stride too long: a stride that is too wide can cause tension on the buttocks, leading to unnecessary damage.
Benefits of walking for men
1. Prevent heart disease
Research shows that men who walk for more than 3 hours a week can reduce the risk of heart disease by 35 to 40% Risk of disease; walking for 30 minutes every day can maintain healthy cardiopulmonary function. Even if you can't set aside a period of time for walking every day, you can still achieve certain results by using short-term walking accumulation.
2. Prevent arteriosclerosis
The unhealthy eating habits of modern people have caused abnormal increases in cholesterol and neutral fat in the blood. Excessive cholesterol in the blood will gradually penetrate into the blood vessel walls, making the arteries hard, brittle and narrow, resulting in insufficient blood circulation, which can easily induce myocardial infarction, cerebral infarction and other diseases. Cholesterol is divided into good HDL and bad LDL. Good HDL will send excess cholesterol to the liver to prevent arteriosclerosis. Walking for more than 20 minutes will help break down and burn neutral fat in the body and increase the amount of HDL.
3. Walking to avoid fatty liver
Researchers have found that people who walk often have better blood circulation, and blood can flow to the ends of many capillaries gathered in the liver, which improves the metabolic function of the liver. Just fine.
4. Prevention and treatment of diabetes
Most of the causes of diabetes in middle-aged and elderly people are due to overeating, lack of exercise and stress, which results in limiting the amount of food eaten and reducing the amount of sugar accumulated in the body. Use exercise to strengthen existing musclesA large amount of glucose used as energy in the body is consumed, which can lower blood sugar levels. Brisk walking for one hour a day has a 50% preventive effect on type 2 diabetes.
Diabetic patients should pay special attention to pace, and it is best to carry snacks with them to replenish energy and prevent hypoglycemia.
5. Stay away from the threat of breast cancer
A 20-year statistical study pointed out that exercising for more than 7 hours a week can reduce the incidence of breast cancer by 20%, and the most ideal exercise Just walking.
6. Prevent Alzheimer’s disease
For seniors over 60 years old, walking for more than 45 minutes three days a week can help maintain better cognitive function. . The most oxygen-consuming part of the human body is the brain nerve cells. Deep breathing can provide sufficient oxygen to the brain and promote the activation of brain nerve cell functions. Walking while breathing can achieve the dual effects of activating blood throughout the body and smoothing cerebral circulation. Brain blood vessels Returning to strength will naturally prevent forgetfulness and dementia.
7. Walking can lower blood pressure
After people reach middle age, their blood pressure will most likely rise, but walking can reduce hormone secretion (hormones cause blood pressure to rise), thus reducing the rise in blood pressure. The second is that walking will increase the secretion of taurine, and taurine has the effect of lowering blood pressure. For the sake of safety, patients with high blood pressure should first communicate with their doctor to understand what their body can handle. They should start with walking and gradually progress to vigorous walking, but each time should still last for more than 30 minutes.
8. Alleviating osteoporosis
The older you get, the easier it is for bone loss, and the inside of the bones becomes dry and brittle, which can lead to fractures or low back pain. Preventing osteoporosis is actually not difficult. In addition to eating more calcium-containing foods, exercise cannot be reduced, and walking is ideal. You need to keep walking and move towards the goal of 10,000 steps every day.
9. Prevent the decline of knee joint function and leg strength
When walking vigorously, the joints bear little pressure and can strengthen the function of the muscles, helping to maintain good ability of the lower limbs.
10. Eliminate stress, help sleep, and relieve depression
Using your feet more can improve the control state of the autonomic nerves in the body, making the switching between sympathetic and parasympathetic nerves more flexible and effective. Helps eliminate stress and make it easier to fall asleep.