DR. In this study published in LEE 2019, he monitored the walking activities of 16 thousand 741 women with an average age of 72 for 4 years. He found that among these “70 women”, those who take an average of 4,400 steps a day have a 41 percent decrease in their death risk compared to those who take 2000 steps. The trick starts right here. These data, which are observed only in women and only in more than 70 women, are becoming popular for some reason. The author of these lines mentioned this research frequently in 2019. Recently, why and how this “old” and “controversial” information somehow came to the fore. As a result, the “bazaar (!)” That is the “exercise world” got sorely mixed up. I also got my share of this confusion. Because many walking enthusiasts, especially Ertuğrul Özkök, Sedat Ergin and Ahmet Hakan, instantly asked me “What is this job?” he directed his question. So what’s my answer?
WHY IS 4400 NOT ENOUGH FOR ME?
EXERCISE, especially the good aging expert Ertuğrul Özkök, whose sensitivity I watched with envy of regular walking, for some reason badly liked this “discounted” walking figure, ie “4400 is enough” slogan. Isn’t it easier to settle with 4400 steps instead of dealing with the minimum target of Osman Hodja of 5 thousand, the optimum of 7 thousand 500 and the ideal of 10 thousand? Fortunately, my dear colleague Prof. Dr. Melih Us showed. Melih Hoca underlined clearly and clearly that this study was evaluated incompletely and incorrectly. Because in that study, as in many previous studies, the goal of 7500 steps per day seemed much more logical, efficient and beneficial than 4400 steps.
THE HIGHER THE NUMBER OF STEPS, THE LOWER YOUR RISK
DR. LEE has already clearly seen and shown that the number of steps that reduces the risk of death the most is in the range of 7500-8500. Okay, an average of 4400 steps a day reduced the mortality risk of women with 70 steps by 41 percent compared to those who took 2000 steps, but this reduction instantly increased to 46 percent when the number of steps increased to an average of 5900. When you increase the number of steps a little more, to the range of 7500-8500 per day, the reduction in your risk of death reaches up to 58 percent. Although Dr. Although Lee’s study gives the conclusion that “more than 7500 does not provide any additional benefit,” many experts, including myself, never shared this opinion, they do not.
This hospital is one of the famous health centers where important research is carried out under the roof of Harvard Medical School. Dr. Lee specifically focused on the “health benefits” of “physical activity”, that is, “exercise”. He focused his research more on “the relationship between exercise and chronic diseases”. He published one of these important researches in one of the famous medical journals, JAMA, in 2019. The rest of the story is quite interesting.
OK FOR ME, WHAT’S RIGHT
IF you want to have a healthier, fit and fit, lighter, more enjoyable life away from chronic diseases, exercise regularly every day. Give your priority to “walking”. Because walking is a tremendous drug that, taken in its “dose”, can provide unlimited and smooth benefits. First of all, it is simple and natural. It does not require any special training or skills. You don’t need a special outfit either. A pair of walking shoes will do the job comfortably. It is also an excellent choice to “relax” by walking alone, choose to walk with friends and “enjoy friendship”. You can do it anywhere, anytime, in any condition. Moreover, there is no serious limitation of your age and health condition. You can also make any necessary time and tempo adjustments according to your situation.
DO NOT FORGET
THE WALK HAS 5 UNCHANGING RULES
RULE # 1: ‘FASTER’ IS NOT BETTER
The general and common opinion is that the continuity and amount of walks are more important and beneficial than their speed.
RULE 2: ‘LONGER’ DOES NO MORE BENEFIT
Experts agree that a long, completed workout and a split workout plan will do the same.
RULE 3: BENEFIT IS ALWAYS CLEAR AND CLEAR
If you are exercising for health, you should spend at least 700 additional calories per week in exercise effort. THIS IS THE KEY SENTENCE. For optimal benefit, you need to burn around 1400-2000 calories additional calories. Those who want to get the maximum health benefit from their walks should increase this amount to more than 2000 calories per week.
RULE # 4: ‘SAME STEP EVERY DAY’ IS NOT REQUIRED
In order to achieve maximum benefit, those who aim to spend an additional 2000 calories per week by walking should devote a total of 5 hours and 30 minutes of walking time per week. It is up to you to divide this period into days as you wish. Some days 1 hour, some days half an hour, sometimes 1.5-2 hours. Whatever you want, whatever your heart desires … As long as you don’t bore yourself, don’t turn the issue into a stress problem like Ahmet Hakan.
RULE 5: YOUR GOAL IS TO BURN AT LEAST 1000 ADDITIONAL CALORIES PER WEEK.
In another HARVARD STUDY, which reviewed 44 important studies on exercise, more precisely walking and its benefits, it was concluded that “regular walking habits that burn only an additional 1000 calories per week can lead to a 20 to 30 percent reduction in mortality rates”. When it comes to the clear conclusion of this great and important research … Even walking 2-3 kilometers a day can protect your heart, reduce your risk of developing chronic diseases, and even add additional bonuses to your lifetime.
Our DNA, that is, our genetic constructions, are still programmed and adapted to deal with the danger of famine in the stone age. And he’s still not capable of dealing with the current threats of oxidation, inflammation, and glycation that the excessive food abundance and inactivity impose on our bodies. The only thing we can do is to return to our natural lifestyle, the only way we can draw. We have no other choice. One of the main ways to do this is to use the free time that technology brings us to introduce recreational exercises into our lives. If we can exercise regularly, especially walking – that is, if we walk every day – our reward is a strong health, a fit and fit body, a high energy level and a good life free from disease.
WHAT SHOULD BE YOUR GOAL
As a person who contributes to a HEALTHY life and preventive medicine, the “3-step goal” I set up years ago still maintains its validity today.
GOAL 1: At least 5 thousand steps every day to NOT RUST. (Minimum goal)
OBJECTIVE 2: At least 7,500 steps every day in order not to be oiled. (Optimum goal)
GOAL 3: TO AGE WELL, an average of 10 thousand steps per day. (Ideal target)