Can walking speed predict life expectancy? Follow this and live longer

This article was reviewed by: Xie Xinhui, Jixi Jikuang Hospital, Chief Physician, Bone and Joint and Sports Injury

People who walk slowly look older, while people who walk fast live longer.

Some researchers specifically observed and recorded about 1,000 people, from the age of 3 to 45, and found that walking speed is a health signal in the decades before entering old age.

From 3 to 45 years old:

People who walk slowly look older

A Duke University study published in JAMA Network Open in 2019 tracked 1,037 people born in the same period throughout their lives. The results showed that walking speed in middle age can serve as an indicator of brain and body aging.

The subjects of the study were all born between April 1972 and March 1973. Starting when they were 3 years old, the researchers collected information on their various physical indicators every two years, including intelligence, language, motor skills, weight, blood sugar, blood pressure, blood lipids, respiratory system and other physical functions and physiological health indicators.

At age 45, the researchers also conducted additional tests and assessments of walking speed, brain imaging, cognitive function and facial aging.

The analysis results found that:

▶ People who walk slowly have worse lung, tooth and immune system conditions, weaker grip, poorer balance and poorer hand-eye coordination;

▶ The brain looks older, with a smaller brain volume and surface area, a thinner cerebral cortex, and a faster decline in cognitive ability.

▶ In addition, people who walk slowly have a older "facial age", which means they look older.

While lifestyle choices may also be linked to health perception problems, overall, slow walking is a sign of health problems decades before entering old age.

Can walking speed predict life expectancy?

Expert: That makes sense!

Song Yuetao, director of the Geriatric Health and Integrated Medical Care Research Laboratory at Beijing Geriatric Hospital, pointed out that there is some truth in the fact that walking speed can predict life expectancy.

Song Yuetao said that walking fast is particularly indicative of good cardiopulmonary function. The normal heart rate is between 60 and 100 beats per minute. When walking, the heart needs strong support, "just like a car running fast, the engine must be strong and powerful." Just imagine, a heart patient will definitely not be able to walk fast. At the same time, walking is also inseparable from the support of the respiratory system. If a person's lung function is not good, and he or she starts panting after walking a few steps or even not walking at all, then such an elderly person will definitely not be able to walk fast, and his or her life expectancy is not optimistic.

How should one judge or calculate pace?

Song Yuetao suggested that the elderly can draw a 4-meter line on the floor, walk from the starting point to the end point at a normal speed, record the time taken, and then divide it by 4 to get the walking speed. It is best for the elderly to test their walking speed once a year and then record it and compare it with the data from the previous year.

Remember these 5 points,

Help you age slower!

Of course, it does not mean that "walking fast" will definitely prolong life. Especially for people who already have various knee joint diseases or cardiovascular diseases, they should not blindly seek to walk fast.

Walking is a comprehensive whole-body experience that requires good bones, muscles, blood vessels, and reactions. When your overall body condition improves, you will naturally feel full of energy when walking.

1. Drink a glass of milk every day

Healthy legs and feet are inseparable from healthy bones. In order to slow down bone loss, you should focus on eating more calcium-rich foods.

Milk is the best calcium supplement and should be consumed every day. The "Dietary Guidelines for Chinese Residents (2016 Edition)" recommends that the recommended daily intake of milk and dairy products is 300 grams. Taking ordinary 200 ml bagged milk as an example, drink 1 to 2 bags a day.

2. Go outside and get some sun

Xia Weibao, chief physician of the Department of Endocrinology at Peking Union Medical College Hospital, pointed out that if vitamin D is lacking, it will be difficult for the body to absorb calcium, so vitamin D is also essential while supplementing calcium.

Xia Weibo reminded that our skin is a natural vitamin D synthesizer, and the best way to get vitamin D is through sunbathing. Half an hour of sunbathing between 9 am and 4 pm every day is enough for the body to synthesize the vitamin D needed. It is only effective if you go outdoors to sunbathe.

3. Keep exercising

I used to climb five floors in one breath, but now I have to take a break after climbing three floors... The reason is that the muscles in our body that maintain the balance of the body have decreased. In addition to ensuring a good diet, exercise is also essential.

If you want to have good physical function, exercise should become a part of your life. The best exercise in the world is walking. Walking exercise is good for blood pressure, cholesterol, blood sugar, and weight. It can also prevent and even improve vascular sclerosis. It can also make the mind clear, prevent falls, prevent Alzheimer's disease, and make people relaxed and happy. Moreover, everyone can do it.

4. Stay in good shape

At the age of thirty, my body is as soft as a ball of cotton, and I am very bloated. I get out of breath after climbing three floors. How can I walk fast?

"Being fat in middle age" is not a good thing. Losing your body shape is an external manifestation of aging. After the age of 30, the organs of the body begin to decline, and the corresponding metabolism will also be affected. The body's calorie consumption will decrease, leading to fat accumulation, and the body will easily gain weight.

"Guidelines for Prevention and Control of Overweight and Obesity in Chinese Adults" recommends that waist circumference should be controlled at: men's waist circumference <85 cm; women's waist circumference <80 cm.

5. Have a good gait

Liu Qiangyu, attending physician of the Department of Orthopedics at Peking University People's Hospital, said that gait analysis can identify the problem and conduct targeted training, which will help reduce walking pain, increase walking speed and distance, and prevent knee joint degeneration from affecting the feet.

If you follow the following 6 tips and practice diligently, you will see results in one month and significant results in three months. By then, it will become a natural habit and you will be able to walk without hurting your knees by changing your walking posture.

Tip 1: Correct the "outward-facing" posture. When walking, keep your toes pointing straight ahead and your feet the same distance apart as your pelvis.

Tip 2: Show the sole of your shoe. When your front foot lands, your heel should touch the ground lightly and show the sole of your shoe forward.

Tip 3: Take long steps. Take long steps and swing your arms wide when you walk.

Tip 4: Push off the ground forcefully. When your back foot leaves the ground, push off the ground forcefully.

Tip 5: Change to a pair of "good shoes". Wearing suitable shoes, such as jogging shoes, can cushion the ground recoil when walking, thereby protecting the knee joints. You should check your shoes every six months. If the heel is worn, the heel socket collapses to one side, or the elasticity of the sole or heel is significantly reduced, you should replace it with a new one.

Tip 6: Strengthen your muscles. The muscles in the front of your thighs, the quadriceps, are the best at protecting your knee joints. Regular leg lifts can help maintain or even increase muscle strength.

Source: Health Times

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