每天7000步,最具性价比?
经常锻炼可以产生更多的健康益处,比如降低心血管、糖尿病和几种肿瘤的发生风险,也能提高生活质量。
作为最简单的锻炼方式之一,走路门槛很低,很多人都在尝试。不过,老年人和中年人对达到健康益处的步行强度要求是不同的,每天走路的步数,究竟走多少对不同年龄的人最健康,这方面证据非常重要。
最近,一项10年随访的研究发现,每天步行7000步以上与死亡风险降低70%有关。
近日,来自美国马萨诸塞大学阿默斯特分校等机构的研究人员进行了一项前瞻性队列研究。
研究人员将每日行走步数分为低步数组(每天<7000步)、中等步数组(每天7000-9999步)和高步数组(每天≥10000步)。
他们发现:
1,中年时期每天走7000步以上就可以最大程度的降低死亡风险,最高降低可达70%
具体来说,相比于低步数组,中等步数组的死亡风险降低72%,高步数组降低55%。
2,超过10000步,并不能进一步降低死亡风险,并且步行强度与死亡风险没有关联。约在10000步时具有最低的死亡风险,再增加步数,死亡风险并没有进一步降低。
3,数据显示,超过一半的参与者的每日步数超过9000步。
4,低步数组比中等和高步数组的参与人员通常有更高的BMI、较低的自评健康、更高的高血压和糖尿病的患病率。
5,研究者发现女性每天步数比男性少,黑人每天步数比白人少。
6,在特定种族和性别的分析中,发现相比于每天少于7000步,每天步数高于7000的参与者死亡风险都显著降低。
7,具体来说,黑人降低70%,白人降低63%,女性降低72%,男性降低58%。
这个研究证明了,运动不是越多越好,适量最好。无论是普通散步,还是快走,达到了步数效果差不多。
每天步行1万步以上并不能进一步降低死亡风险,并且步行强度与死亡也没有直接的关系。
Paluch AE, Gabriel KP, Fulton JE, et al. Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study. JAMA Netw Open. 2021;4(9):e2124516. Published 2021 Sep 1. doi:10.1001/jamanetworkopen.2021.24516
经常锻炼可以产生更多的健康益处,比如降低心血管、糖尿病和几种肿瘤的发生风险,也能提高生活质量。
作为最简单的锻炼方式之一,走路门槛很低,很多人都在尝试。不过,老年人和中年人对达到健康益处的步行强度要求是不同的,每天走路的步数,究竟走多少对不同年龄的人最健康,这方面证据非常重要。
最近,一项10年随访的研究发现,每天步行7000步以上与死亡风险降低70%有关。
近日,来自美国马萨诸塞大学阿默斯特分校等机构的研究人员进行了一项前瞻性队列研究。
研究人员将每日行走步数分为低步数组(每天<7000步)、中等步数组(每天7000-9999步)和高步数组(每天≥10000步)。
他们发现:
1,中年时期每天走7000步以上就可以最大程度的降低死亡风险,最高降低可达70%
具体来说,相比于低步数组,中等步数组的死亡风险降低72%,高步数组降低55%。
2,超过10000步,并不能进一步降低死亡风险,并且步行强度与死亡风险没有关联。约在10000步时具有最低的死亡风险,再增加步数,死亡风险并没有进一步降低。
3,数据显示,超过一半的参与者的每日步数超过9000步。
4,低步数组比中等和高步数组的参与人员通常有更高的BMI、较低的自评健康、更高的高血压和糖尿病的患病率。
5,研究者发现女性每天步数比男性少,黑人每天步数比白人少。
6,在特定种族和性别的分析中,发现相比于每天少于7000步,每天步数高于7000的参与者死亡风险都显著降低。
7,具体来说,黑人降低70%,白人降低63%,女性降低72%,男性降低58%。
这个研究证明了,运动不是越多越好,适量最好。无论是普通散步,还是快走,达到了步数效果差不多。
每天步行1万步以上并不能进一步降低死亡风险,并且步行强度与死亡也没有直接的关系。
Paluch AE, Gabriel KP, Fulton JE, et al. Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study. JAMA Netw Open. 2021;4(9):e2124516. Published 2021 Sep 1. doi:10.1001/jamanetworkopen.2021.24516
【#维州# ·190获邀❗️】
大师兄团队已经收到部分维州#190# 获邀邮件啦
目前已经有两位同学获邀:
1.提名职业:chemical engineer
获邀分数:95分,递交时间28/07/2021
2.提名职业:aged care
获邀分数:90分,递交时间03/09/2021
请递交过维州190的同学尽快检查邮箱,千万不要漏看邮件!
更多维州州担消息,欢迎关注朋友圈及群动态!
#澳洲##维州##澳洲留学移民##澳洲移民##澳洲移民资讯##澳洲技术移民##澳洲移民政策#
大师兄团队已经收到部分维州#190# 获邀邮件啦
目前已经有两位同学获邀:
1.提名职业:chemical engineer
获邀分数:95分,递交时间28/07/2021
2.提名职业:aged care
获邀分数:90分,递交时间03/09/2021
请递交过维州190的同学尽快检查邮箱,千万不要漏看邮件!
更多维州州担消息,欢迎关注朋友圈及群动态!
#澳洲##维州##澳洲留学移民##澳洲移民##澳洲移民资讯##澳洲技术移民##澳洲移民政策#
Israeli Army, Settlers Attack Palestinians in Masafer Yatta
Several Palestinians, including a three-year-old child, were injured during a Jewish colonial settler attack in the Masafer Yatta area on Tuesday night.
Scores of Jewish colonial settlers, under the protection of Israeli occupation army soldiers, broke into several communities in the Masafer Yatta area, south of Hebron (Al-Khalil), in the southern occupied West Bank.
Colonial settlers attacked Palestinian residents and their homes, damaging several vehicles and solar panels, destroying crops, and uprooting dozens of trees.
Palestinian residents fended off the brutal attack, which resulted in the injury of several people, including a child who sustained bruises in the head and back. One of the injured was transferred to the hospital for medical treatment.
Israeli occupation forces joined in on the attack, firing tear gas canisters and stun grenades towards Palestinian residents and their homes, causing dozens to suffocate.
Two elderly men aged 62 and 75 were detained by the Israeli occupation army during the attacks.
https://t.cn/A6MVQwEO
Several Palestinians, including a three-year-old child, were injured during a Jewish colonial settler attack in the Masafer Yatta area on Tuesday night.
Scores of Jewish colonial settlers, under the protection of Israeli occupation army soldiers, broke into several communities in the Masafer Yatta area, south of Hebron (Al-Khalil), in the southern occupied West Bank.
Colonial settlers attacked Palestinian residents and their homes, damaging several vehicles and solar panels, destroying crops, and uprooting dozens of trees.
Palestinian residents fended off the brutal attack, which resulted in the injury of several people, including a child who sustained bruises in the head and back. One of the injured was transferred to the hospital for medical treatment.
Israeli occupation forces joined in on the attack, firing tear gas canisters and stun grenades towards Palestinian residents and their homes, causing dozens to suffocate.
Two elderly men aged 62 and 75 were detained by the Israeli occupation army during the attacks.
https://t.cn/A6MVQwEO
✋热门推荐