Do you want to be healthy while you are having fun? Research says that only 8,000 steps a week can reduce the risk of death

[Key points of this article] A new study found that you only need to walk 1 to 2 days a week and walk 8,000 steps (about 6.4 kilometers) to obtain cardiovascular benefits and lower mortality rates. This study allowed 3,100 American adults to wear walking trackers, and based on the number of exercise days they walked 8,000 steps or more per week, they divided them into zero days, 1 to 2 days or 3 to 7 days. The collected walking data were analyzed separately, and found that the death risk of people walking more than 8,000 steps per week decreased by 14.9% to 16.5%, and the cardiovascular death risk decreased by 8.1% to 8.4%. This study says that only a few days a week can achieve the total target step to bring intentional health benefits. --by ChatGPT

Although regular training is known to reduce the risk of death, not everyone is enthusiastic about running, and a new study may have answers for those who want to know how to maintain health with minimal amount of exercise.

is published in the Journal of American Medical Association online open edition (JAMA Network Open's study shows that people walking 8,000 steps (about 6.4 kilometers) per week can gain cardiovascular benefits and lower mortality rates.

How much movement should you do?

In this study, researchers from Kyoto University and the University of California, Los Angeles allowed about 3,100 American adults to wear walking trackers for a week, dividing them into zero days, one to two days, or three to seven days based on their number of 8,000 steps or more per week to analyze the collected walking data and count them to follow the mortality and cardiovascular health status of those participants over a decade.

The study found that compared with those who did not walk more than 8,000 steps a day, those who walked more than 8,000 steps a day had a 14.9% lower death risk in a decade, while those who walked more than 8,000 steps a Wednesday to seven days a 16.5% lower death risk. In addition, compared with those who did not walk more than 8,000 steps a day, those who walked more than 8,000 steps a day reduced their cardiovascular death risk within 10 years by 8.1%, while those who walked more than 8,000 steps a day by 7 days a day reduced their cardiovascular death risk within 10 years by 8.4%.

The researchers noted in the report that the results of the study showed that for adults who have difficulty in regular exercise, the recommended daily steps may bring intentional health benefits as long as a few days a week.

It is worth mentioning that a research report published by the Trust Science journal Nature in 2017 pointed out that the global population walks an average of 4,961 steps a day, about 4 kilometers away, while Taiwanese people walk 5,000 steps a day, ranking 26 out of the 46 countries studied.

In a review of the study, two doctors, James Sawalla Guseh and Jose F. Figueroa, pointed out that a popular but controversial concept in the past three years was the "weekend warrior" (or weekend athlete) training model, which involves low-frequency but high-strength sports training conducted in short periods of time. The new study suggests that a way to exercise only on weekends may provide intentional protection against cardiovascular death and premature death risks. In an era of widespread lack of physical activity, new and simpler physical activity guidance methods, such as the goal based on walking steps, may be more attractive and motivating to the public.

According to the information from the Maiche clinic, regular walking can reduce the risk of heart disease, obesity, diabetes, hypertension and depression. A recent study also suggested that adults over 70 years old will have a 14% reduction in risk of cardiovascular events such as heart disease, wind and heart failure.

What are the health concerns about running on weekends only?

Many office workers usually only exercise on weekends because they are busy working on weekdays. However, they prefer dramatic ball sports, such as netball, basketball, etc., but due to insufficient muscle strength, the so-called "weekend sports syndrome" often appears, among which cross cleavage is one of the most common injuries, whether it is a teenage or a fifty year old.

Orthopedic physician Chen Zhengtong once visited and said that even athletes who exercised every day may have cross-cutting, not to mention office workers who exercised only on weekends. Due to insufficient muscle strength, if you participate in high-strength exercises for two or three hours during the holidays, you are prone to injury due to insufficient muscle strength or exercises that exceed your abilities.

Chen Zhenglu reminded that before participating in the exercise, you must do ten to twenty minutes of warm-up, stretching and other actions. During exercise, be careful to avoid straightening, turning outward or violent collisions on your knees to avoid injury when landing. Because if the cross belt is damaged, it may also be combined with meniscus rupture, soft bone rupture and other injuries, and soft bone repair and belt reconstruction surgery are required to restore the pre-injury activity ability.