Walking 3000 steps a day That's Healthy

Friday, July 8, 2011

Walk 3000 steps a day, it will not only make you healthy and well protected from dangerous diseases such as heart, obesity and diabetes. Previous guidance is often given is 10,000 steps every day. In developmental research, the latest recommendation is 3,000 steps, five days a week.

Prevention of obesity and diabetes risk reduction, because the benefits of the road has been shown in a study published in the BMJ England. While several studies have shown that physical activity reduces body mass index and insulin resistance - an early stage in the development of diabetes - this is the first study to estimate the effects of long-term changes in insulin sensitivity daily step count.
This study, by the Murdoch Childrens Research Institute, Melbourne, involving 592 middle-aged adults who took part in a national study to map the level of diabetes across Australia between 2000 and 2005.
At baseline, participants completed a detailed dietary and lifestyle questionnaire and underwent a thorough medical examination. They were also given a pedometer and instructed how to use it. Participants were monitored again five years later.
other lifestyle factors, such as diet, alcohol and smoking taken into account. A higher count steps every day for five years was associated with lower body mass index, waist hip ratio low, and better insulin sensitivity.
This association was independent of food intake and energy seemed to be primarily caused by changes in adiposity (fatness) for five years.
The authors estimate that, in setting them, people who settled that take a very low number of steps each day, but that can change behavior over the past five years to meet the guidelines for the popular 10,000 steps daily will have a three-fold improvement in insulin sensitivity compared with similar people who increased his pace to meet the new recommendation that more than 3,000 steps over the past five days a week.
These findings, stating the role of an independent benefit from higher daily step counts on body mass index, waist-hip ratio, and insulin sensitivity, providing further support to promote higher levels of physical activity among middle-aged adults. "

Benefits of Walking
By walking every day, diabetics can have the benefits of greater control of blood glucose. Exercise helps muscles absorb blood sugar, preventing it from building up in the bloodstream. This effect can last for hours or even days, but not permanent. That's why walking regularly is very important for continued control of blood glucose.The most important benefits of running will prevent diabetes and indirectly very good for cardiovascular fitness or heart because people with diabetes are at increased risk for heart disease,
Walking can control your weight or maintain ideal weight. Regular walking burns calories, it can help control weight, which in turn can reduce health risks. Walk quickly accelerate coronary blood flow to the heart. Thus the adequacy of the heart muscle of oxygen the heart muscle are met and maintained. Flexibility of the arteries of the body of trained and will be helped by mengejangnya the muscles around the walls of blood vessels while conducting a quick walk. The end result, blood pressure tends to be lower, intercellular adhesions that can result in blood clots of blood clot clogged vessels will also be reduced.
HDL or good cholesterol as a destroyer of LDL or bad cholesterol (LDL) will increase by walking fast. Recorded brisk walking can reduce the risk of heart attack to just half.
Walking also reduces the risk of stroke. One study of 70 thousand nurses at the Harvard School of Public Health are conducting a walk as much as 20 hours a week, decreased their risk of stroke two-thirds.
By getting used to walking routine, metabolic rates increased. In addition to a number of wasted calories by walking activity, the excess calories that there may be burned by increasing your metabolism so that weight gain did not occur.
Those who exercise since young, and consume enough calcium, up to age 70 years estimated to be freed from the threat of bone loss.
Another benefit is to prevent running arthritic knee (osteoarthiris). By getting used to walking fast or choose to walk in the swimming pool, arthritic knee pain can be eased. For those who suffer from arthritic knees, walking activities need to be intermittent, not every day. The aim is to give opportunity to the joints to recover.