Anyone who thinks they don’t have enough time to exercise enough can now breathe a sigh of relief. Even ten-minute walks a day increase the quality of life enormously.
Frankfurt – The corona pandemic * has brought it a lot closer: walking around. What was seen as a hobby and a balance with working from home for the most part during lockdown may even save lives. More than 110,000 deaths could be avoided if able-bodied people walked or exercised for at least 10 minutes a day. This was revealed by a study in the United States, which was published in the journal JAMA Internal Medicine in January 2022. It is the first study to use activity monitors to estimate how a physical activity increased activity could prevent death, recognizing that increased activity is not always possible for everyone.
Every extra minute of exercise during the day has a positive effect on physical fitness, study researchers pointed out to the journal Health. So for those who haven’t been active for a long time, there’s no reason to hesitate. Increasing activity in small steps does not significantly disrupt everyday life, but still has a positive effect on health and fitness. A walk can be a great way to start the day or recharge the afternoon. It is important to note that the walk is not too leisurely, but moderate to vigorous. It is also advisable to do the same moderate exercise every day so that it becomes a habit and settles into everyday life.
- Possibilities of daily exercises not too intense
- Brisk walk (preferably in nature)
- tai chi
Ten minutes of walking improves mental performance
Not only can deaths be prevented if adults aged 40 to 85 or older increase their daily exercise time by a small amount, such as ten minutes of walking. Researchers from the National Academy of Sciences determined in another study that the extra movement also has a positive effect on mental performance.
This showed that even very moderate daily exercise improves memory function. Above all, the memory performance of the elderly is stimulated. The practical thing is that light physical activity, like walking for ten minutes, is also doable for them, as well as for many people with physical disabilities.
Manage tension and stress by walking for ten minutes
Nature walks also have a positive effect on the psyche. This was discovered by researchers from the Baycrest Rotman Research Institute in Toronto in collaboration with partners from the University of Michigan and Stanford University.
“Our study showed that participants with clinical depression showed better memory performance after a walk in nature (…)”, said Dr. Marc Berman, leader of the study. He believes the psyche can relax better in nature, which can help manage tension and stress. The extra movement leads to more general well-being.
Get a slimmer figure with ten minutes of walking every day
Not only targeted exercises and a healthy diet lead to a slim figure. Even light exercise, like walking, can lead to weight loss with just 10 minutes of increased activity. Hiking, for example, burns an average of 350 calories per hour*. This equals 50 calories in ten minutes. That’s 350 extra calories burned in a week. For the math to add up, however, the walk shouldn’t be taken too leisurely.
So, with a healthy diet*, walking just 10 minutes a day can increase lifespan. It’s probably also because too much sitting causes arterial disease. Daily exercise promotes blood circulation, which, according to the journal Prevention, can help prevent heart attacks and strokes.
To achieve the goal, daily activities can be used, for example: shopping on foot, or parking the car further from the store, using the stairs instead of the elevator or escalator, or integrating exercises to the household*. There are no limits to creativity, the main thing is that something moves. (Monja Stolz) *fr.de and hna.de are offers from IPPEN.MEDIA.