Why I WalkOr how thinking about evolution made me worry about my health and love to walk презентация

my health and love to walk

have moved 10+ miles a day.

about college campuses, urban environments like New York City, places like Disney World

So do insects like honeybees, sharks and monkeys and other mammals

than other mammals

Even horses

they had lots of physical activity and actually exercised at work; by 2008, very few Americans were doing work that doesn't involve sitting around all day.”

Dr. Tim Church, professor of preventative medicine, Pennington Biomedical Research Center, LSU

years ago – but we move much less
In the ‘80s, 80 to 90% said they were physical active in their leisure time.
Now, up to 50% of Americans admit they’re not active at all
From 1960 to 2008, men now burn 140 fewer calories on the job per day
Women burn 120 fewer per day
1 in 5 Americans say they move on the job, but that's probably a "gross underestimate”
Probably more like 1 in 10

Diet found:

Endurance athletes may expend 5,000 calories a day
Construction workers and rural agricultural workers may expend 3,500 calories a day
Estimated that hunter-gatherers used about 3,000 calories a day
A sedentary American expends about 1,800 calories a day

- Study by professor of exercise and sports science Loren Cordain, Colorado State University

Australian 9,695
Switzerland 9,650
Japan 7,168

A person taking less than 5,000 steps per day is considered sedentary.

- Medicine & Science in Sports & Exercise Journal, October 2010

Amish women averaged more than 14,000 steps a day.

Medicine & Science in Sports & Exercise Journal, January 2004

human history:
9.3 hours a day (plus 7.7 sleeping)
Obese people sit 2.5 hours more per day than thinner people
As you sit, calorie burning drops to 1 per minute
Enzymes which break down fat drop 90%
People with sitting jobs are at 2x the risk for cardiovascular disease
Sitting is bad for your back, neck, abdomen
Sitting 6+ hours per day increases risk of death up to 40% over those sitting less than 3 – even with exercise
If you sit and watch TV for 3 hours a day you’re 64% more likely to die of heart disease – even if you exercise

gain from the same amount of running
If you run for 1 hour, then sit for 10, you lose about 80% of the health benefit from your workout
1 hour of moderate-intensity exercise? Lose 16% of your workout gain from each hour of sitting


University of Texas Southwest Medical Center, Mayo Clinic Proceedings, July 2014

for 6.25 hours

you’ve pretty much lost all the benefit of working out

you hate running

Consider walking

due to reduced calories and … walking.

to weight loss.

Just walking 10,000 steps, you won’t lose a lot of weight.

It’s about overall health.

– increases neuro-transmitters like serotonin, dopamine and norepinephrine
Improved attention span – people who stop exercising can develop ADHD symptoms
Increased creativity – from a 10-minute walk
Lower blood pressure
Increased self esteem
Improved metabolism
Improved neurogenesis
Reduced risk of Alzheimer's
Reduced risk of diabetes, heart disease, arthritis and more

off the subway a stop or two early
take the stairs
walk to the further printer
go for a walk on your lunch break 
park your car further away from your destination
walk while you make all your personal phone calls
don’t stand still on the escalator
take the long way home
get a standing desk*
ride a Citibike**
practice “aimless walking”
count your steps



*some restrictions may apply
**not officially walking, but still fun

change to get 10,000 steps in daily

The number of steps plummets when I travel or go on holiday

Weekends should be easier but sometimes aren’t

My schedule often hard to make up lost steps

I started doing late night walks when I traveled or planning walks first thing in the morning

health

in American Walking,” – Slate, April 2012

“The Evolution of Marathon Running Capabilities in Humans,” Sports Med, 2007

“How many steps/day are enough? Preliminary pedometer indices for public health,” Sports Med 2004

“How Much Does Sitting Negate Your Workout Benefits?” Runner’s World, July 14, 2014

“How Exercise May Keep Alzheimer’s at Bay” – New York Times, January 18, 2012

“Hungry animals, people use ‘Levy walk’” – The Washington Post, December 2013

“Pedometer-Measured Physical Activity and Health Behaviors in U.S. Adults” – Medicine & Science in Sports & Exercise Journal, October 2010

“Physical Activity in an Old Order Amish Community” – Medicine & Science in Sports & Exercise Journal, January 2004

“Phys Ed: Your Brain on Exercise” – New York Times, July 7, 2010

“Stone Age Aerobics” – Los Angeles Times, January 23, 1997

“Trends over 5 Decades in U.S. Occupation-Related Physical Activity and Their Associations with Obesity” – May 25, 2011

“What Makes Us Fat: Is It Eating Too Much Or Moving Too Little?” – NPR, August 04, 2014

“Why not even exercise will undo the harm of sitting all day—and what you can do about it” – Quartz, June 26, 2014

“Why 10,000 Steps a Day Won't Make You Thin” - U.S. News & World Report, May 2014

“Why Walking Matters” – WBUR, May 19, 2014