Walking just seven minutes a day reduces the risk of illness


Even a minimum level of physical activity can mitigate the worst effects of obesity and even prevent it in the best case. Those who manage to walk briskly for seven to eight minutes a day reduce their risk of cardiovascular disease and diabetes by 20 percent. However, this minimal program should really be carried out quickly – ie with a significant additional burden on the heart – because only so the release of risk-minimizing hormones in the muscles is activated.

On the other hand, this program should actually be completed daily. Anyone who achieves this can count on a significantly improved muscle metabolism, an increased elasticity of the vessels and a renewed increase in diastolic heart function after just six to eight weeks.

“All in all, the effects are comparable to those that can be achieved with a weight loss of 20 kilograms continuously distributed over a period of two years,” reports the Munich cardiologist Martin Halle. “I’m generally convinced that most of the advice and rules for a healthy lifestyle go by the realities of our patients’ lives, and the effect is well known: because jogging every 30 minutes three times a week is not practical for most people most of them will ultimately be whole, “says Halle.

Cleaning up with error That movement units have to last at least 30 minutes is the iron rule in most fitness programs and prevention instructions.

Halle: “However, it is high time to deal with this common misconception and we are currently working on two major studies, which will show, among other things, that significant improvements in cardiovascular health can be achieved in much shorter units.” The fact that overweight can be life-threatening is related to the energy circulation and the interaction of muscles, liver and fat cells in our body.

The basic principle is as banal as we know: if we give the organism more energy than we consume, the excess calories accumulate in the adipose tissue and excess sugars and fats in the liver. This is associated with a certain risk: The excess of body mass burdened the joints as well as the cardiovascular system and the overloaded liver is likely to favor a diabetes with high probability.

Reduced Resilience In addition, another key factor is being attacked for our health: the vessels are centrally responsible for the good or bad supply of all functions and organs in the body. If the fatty tissue is overused, there are inflammatory substances that lead to vascular changes and further increase the risk of cardiovascular diseases.

The consequences range from reduced exercise capacity to erectile dysfunction and cardiac muscle stiffening, which in the worst case can lead to heart failure. Halle: “Stress on the muscles not only helps to burn excess calories more easily, but it also initiates a series of hormonal events in the muscle that counteract the production of damaging inflammatory factors in adipose tissue.”


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