Walking can literally add years to your life, and incorporating walks after meals can improve all kinds of chronic metabolic disorders.
Barely news, the body of research on walking was expanded with another study which took place in 2003-06 but whose results were published recently, showing that people who took 8,000 steps per day had a 51% lower risk of death than those who took 4,000 steps per day.
Also, as countless scientists have confirmed in the past, the study found a dose-dependent cumulative effect in the person, as those who walked 12,000 steps or more had a 65% lower risk of death.
The study consisted of around 5,000 participants who wore pedometers for three years and whose death circumstances were monitored by scientists.
Make the path of life
Physical movement, not exercise in the traditional PE class sense, is the catalyst through which a strong and healthy body is born.
Science practically begs the reader to start moving more, as it found the minimum minimum for participatory benefit. For example, the steps were not all taken at the same time, suggesting that on many occasions, the pedometer wearer was not even walking for exercise, but was doing something like errands or chores.
Not only was there no correlation of consecutive steps and a lower mortality rate, but there was not even a correlation between the intensity of the step and the lower mortality rate, which means that one does not even have to walk vigorously.
The science is pretty clear: walk and live longer; exercise and live even longer.
The CDC estimates that 60%, or 165 million Americans, are living with one chronic disease, while 40% may be living with two. The cost of all this disease, according to functional medicine expert Chris Kresser, will equal the national GDP by 2040.
As shown in several studies, many of these chronic diseases can be improved simply by walking, especially after dinner or a meal.
The european way
As iconic as the siesta is in European culture, a trip to the streets after dinner in a country like France or Italy is the prime time for people-watching, as friends and couples of all kinds “walk” under the street. lights.
Walking after a meal, especially dinner, can improve all kinds of markers of cardiometabolic disease.
A study of Chinese Type 2 diabetics found that walking on a treadmill at 60% of maximum heart rate for just 20 minutes after dinner decreased the average peak and peak of blood glucose after meals, and improved fitness that glucose was regulated during the 12 hours after the meal.
Study participants with gastroesophageal reflux disease who followed dinner by walking instead of sitting were shown in a study from Pakistan to have a significantly lower risk (12%) of developing gastroesophageal reflux symptoms.
Other study found that in 64 patients, “the effect of brisk walking after dinner is significant in the treatment of community fatty liver [disease] and it can improve liver function. “
Smaller studies with very few participants have looked at other effects and found importance in walking after dinner.
Although the recommended physical activity in the US is 150 minutes of moderate intensity per week, sticking to that with just daily walks can also be very rewarding.
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