A study of 475,000 people revealed: People who walk fast live 20 years longer? Must read →

In daily life, walking is one of the most common forms of exercise. Whether it is on the way to work, shopping, or leisure exercise, walking is closely related to us. In recent years, many studies have shown that there is a close connection between walking speed and health and longevity. So, how does walking speed affect our health and life span? This article will take you to explore this issue and provide you with some practical suggestions.

Research reveals: People who walk fast live longer?

Research from the Leicester Biomedical Research Center in the UK has revealed the mystery between walking speed and life expectancy. The study involved about 475,000 people. Through a seven-year follow-up of participants with an average age of 58, it was found that people who walk fast live longer than those who walk slowly, about 15 to 20 years longer. Specifically, women who walk fast are expected to live an average of 86.7 to 87.8 years, while men who walk fast are expected to live 85.2 to 86.8 years. In contrast, women and men who walk slowly are expected to live an average of 72.4 and 64.8 years, respectively.

Why do people who walk fast live longer? On the one hand, people who walk fast tend to have better physical fitness and health levels; on the other hand, brisk walking itself is also an effective form of exercise, which helps improve the quality of life and prolong life.

Of course, these studies also have certain limitations. For example, the data in the study mainly come from observational studies, and the influence of other factors cannot be completely ruled out.

The relationship between walking speed and health:

Walking speed is not only a reflection of athletic ability, but also closely related to health indicators. Cardiopulmonary function is one of the important indicators of physical health. Studies have found that people who walk faster tend to have better cardiopulmonary function. This is because brisk walking can increase the amount of blood pumped by the heart and improve lung capacity, thus effectively exercising the cardiopulmonary system.

Walking speed is also related to factors such as muscle strength, endurance, and metabolic level. Brisk walking can exercise 60% to 70% of the body's muscle groups, enhance muscle strength and endurance, and improve joint flexibility. At the same time, brisk walking can also promote metabolism, help the body consume calories better, and reduce the risk of obesity.

Walking speed also plays an important role in preventing chronic diseases. Studies have shown that brisk walking can reduce the risk of chronic diseases such as cardiovascular disease, diabetes, and obesity. This is mainly because brisk walking helps improve blood lipids, blood sugar, blood pressure and other indicators, and enhances the body's ability to resist disease.

Walking speed also has a positive impact on mental health. Brisk walking can relieve stress, improve sleep quality, and enhance self-confidence. People who insist on brisk walking for a long time tend to have a better mental state.

How to increase walking speed scientifically?

Before you start improving your walking speed, you first need to understand your current level. Here are some ways to assess your walking speed:

1.4-meter gait test: This is a simple and effective assessment method. On a flat, hard surface, mark a 4-meter distance. Start from the starting point and walk this distance at a normal speed and record the time required. Then, divide the total time by 4 to get the walking speed per meter. Experts say that if you cannot walk 4 meters in 5 seconds, that is, the walking speed is less than 0.8 meters per second, it means that there is obvious weakness.

2. Other assessment methods: You can use smartphone apps or sports watches to monitor walking speed. Smart devices can provide more accurate real-time feedback and long-term data tracking.

Once you know your current walking speed, you can start developing a training plan to increase your speed.

1. Walking Exercise Program:

Progressive training: At the beginning, you can walk at a normal speed, and then gradually increase the speed. Increase the walking speed by 5% to 10% each week until you reach the target speed.

Interval training: Intersperse fast walking with normal walking. For example, fast walking for 1 minute, then slow walking for 2 minutes, and repeat this process for 20 to 30 minutes.

2. Training to enhance muscle strength and endurance:

Leg strength training: Do squats, leg presses, step exercises, etc. to strengthen leg muscles.

Core training: Strengthens the abdominal and back muscles, improves body stability and walking efficiency.

3. Exercises to improve balance:

Single-leg standing: Maintain a single-leg standing position, trying to maintain balance, for 30 to 60 seconds each time, then switch legs.

Walk in a straight line: Draw a straight line on the floor and try to walk along it to improve your balance.

Finally, I would like to remind everyone: Don't deliberately speed up your pace. We should still walk within our ability when exercising. If we blindly pursue the speed, we may fall, which will cause more serious physical injuries. Be careful not to lose more than you gain. The article only wants to explain that the obvious slowdown of walking speed caused by the decline of walking ability should be given full attention.