I want to introduce a self-care method that can improves the range of motion of your joints and makes your body lighter when you walk. Please check your joints' movement before this self-care method and feel how they change. The method is easy! It's only pushing the bottom of your foot and you can finish this within 1 minute. I'm explaining how to do this self-care in the following video.
How many steps do you have to walk to prevent remaining 7 diseases?
Depression: 4000 (steps)/5 (minutes of moderate-intense activities)
Heart diseases /Stroke / Cognitive impairment: 5000/7.5
Osteoporosis /Fracture /Some Cancers: 7000/15
Dyslipidemia (abnormal amount of fat and/or cholesterol) /Type II Diabetes / High Blood Pressure: 8000/20
It seems difficult to walk 8000 steps suddenly so for the first step, it is important to increase 2000 more steps than now because the risk that diseases occur reduces significantly every 2000 steps.
Also it is important to contain moderate-intense activities which give you a little more burden in your daily life. Fast walking is the speed that you can’t sing but talk somehow. If you can’t talk, it is too intense. Walking with 3 to 4 inches wider stroke tends to become moderate-intense. When we walk with wider stroke, we can walk faster automatically.
High blood pressure
82 years old female whose blood pressure had been 160 mm Hg before started walking and her blood pressure became 120 mm Hg since then.
Her day starts with laundry. After washing, she hangs the laundry out to dry downstairs and upstairs to increase steps. Then she cleans her house. She earns about 1000 steps so far. At 11:30 am she walks fast to the station for 6 minutes. In addition, after getting off the train, she walks 30 minutes to learn magic tricks which she has continued for 20 years. So far she earns about 6000 steps. In the evening, she goes back home and prepares her dinner. She earns 8200 steps a day.
To prevent high blood pressure, 8000 steps a day including 20 minutes of moderate-intense activities. In her case, going up and down stairs for drying the laundry and cleaning, and walking fast when she goes out are considered as moderate-intense activities.
8000 steps and moderate-intense activities make blood flow into the capillaries of the muscles unused usually, leading to making the blood flow of the whole body better and the heart not need extra force to send out blood, resulting in preventing the high blood pressure.
82 years old male had rectal polyps removed 11 years ago. He has not had any cancer since then.
He works in his plum field for about 1 hour in the morning including climbing up and down a ladder for pruning and he earns about 2000 steps. After that, he goes to a supermarket by car but parks as far as possible to walk more, earning 1500 steps. Then he goes out to take a walk for about an hour including fast walking, earning about 4500 steps. He walks about 8000 steps a day.
To prevent cancer, 7000 steps walking a day including 15 minutes activities of moderate intensity is effective. It has turned out that more than 7000 steps including 15 minutes moderate intense activities activate the natural killer (NK) cells which kill cancerous cells, resulting in preventing the increase and enlargement of the cancer.
Cancers which are considered as preventive in this research are:
(1) Colon cancer
(2) Lung cancer
(3) Breast cancer
(4) Endometrial cancer
Walking is good for our health. That is what everyone knows. But how long do we have to walk to prevent diseases?
In a research, 500 people have taken physical activity meter with them 24 hours a day for more than 15 years to know how many steps they have to walk to prevent what kind of diseases.
They found out that there was a causal relationship between steps per day and occurrence of diseases, and there are 10 diseases which can be prevented by Walking.
(1) Cancer (2) Heart disease (3) Stroke (4) Type II Diabetes (5) High blood pressure (6) Cognitive impairment (dementia) (7) Depression (8) Osteoporosis (9) Fracture (10) Dyslipidemia (abnormal amount of cholesterol and/or fat)
Cognitive impairment (Dementia)
82 years old female works in her kitchen garden where some kinds of vegetables are grown in the morning earning about 3000 steps. In the afternoon, she goes for walking which earns about 2000 steps. She walks about 5000 steps a day and according to a test, her cognitive ability is as good as the one of 59 years old.
The number of steps to prevent cognitive impairment is more than 5000 steps including more than 7.5 minutes of activities which are moderate intensity such as fast walking or light field work.
More than 5000 steps a day and moderate-intense activity increase the blood flow of the brain, leading to activating the nerve activity of the hippocampus in the brain, which is associated with memory, resulting in the prevention of cognitive impairment.
This Blog is for a memo of my clinical realizations, information about health I have learned recently and update information.