▲ In addition to fitness effects, brisk walking can also prevent depression; the picture shows a situational photo. (Photo provided / Ke Junming)
Text / Ke Junming
▲Brisk walking should choose shoes that are comfortable and have arch support; schematic diagram. (Photo provided / Ke Junming)
Do you like sports? As the saying goes, “Easier said than done”, although you and I both know that exercise is very important to health, it is often difficult to last because it takes too much effort or time.
According to statistics from the Sports Administration of the Ministry of Education, in 2021, only 33.9% of my country’s population over the age of 13 is regularly exercising, which is equivalent to nearly 70% of the population without this habit. Some time ago, the World Health Organization listed “insufficient physical activity” as one of the four major risk factors for global mortality, encouraging people to accumulate more than 150 minutes of “moderately strenuous” physical activity per week. If you want to achieve the goal, but don’t want to make yourself too tired, the exercise that is recognized as the easiest to practice is brisk walking.
Previous literature has confirmed that brisk walking can help maintain ideal body weight, improve cardiorespiratory fitness and muscular endurance, and reduce the possibility of coronary heart disease and type 2 diabetes. It is worth noting that a report published not long ago in the “JAMA Psychiatry” (JAMA Psychiatry) pointed out that brisk walking also has the effect of preventing depression.
The study was conducted by Soren, an epidemiologist serving at the University of Cambridge Clinical School of Medicine, UK. Blakey (Soren Brage) and Jim. Woodcock (James Woodcock) and other two co-host. They conducted an integrated analysis of 15 papers exploring the association between exercise and depression (note: the total sample size is as high as 190,000).
Take advantage of the commute to speed up the pace of fitness and get rid of depression
It was found that people who walked briskly for 1.25 hours a week, or about 10 minutes a day on average, had an 18% lower risk of developing depression in the future compared to people who didn’t exercise. When brisk walking was increased to 2.5 hours per week, the risk of depression was reduced by about 25%.
The researchers say that people who are completely still can see clear benefits as long as they are willing to start walking briskly. It suggests that you might as well take advantage of your daily commute time, speed up your pace, and get rid of depression while exercising, making your mood and spirit better.
Although the threshold of brisk walking is low, it is friendly and easy to get started, but experts remind that you need to choose an appropriate intensity according to your personal physical state, and then gradually increase the speed. In addition, be sure to wear comfortable shoes with arch support when walking fast, avoid places with sparsely populated or bumpy roads, and do warm-up before walking and stretching after the end of the exercise, so as to minimize sports injuries .
You might as well raise your chest and shrink your abdomen, hold your hands slightly on your waist, naturally swing your shoulders to relax, step forward, and integrate brisk walking into your daily life!
(The author is a public clinical psychologist)
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