Did the World Health Organization say that walking is the best exercise?

In the past, people relied on walking for short-distance travel in their daily lives. With the development of time, various modes of transportation have changed our everyday means of commuting, and walking has gradually transformed from a daily mode of transportation into a form of exercise in our daily lives.

WHO stated in the Vienna Declaration of 1992 that walking is the best exercise for older adults, which is the origin of the popular saying, "WHO said walking is the best exercise." However, people often overlook the main contributing factors: exercise duration, frequency, and intensity.

Life is about movement, but before engaging in physical activity, we should choose a suitable exercise based on our own physical condition and personal interests. Only through the right choice of exercise can we fully experience the joy of being active.

To achieve the goal of scientific fitness, it is not enough to have suitable exercise routines alone. We also need to achieve good fitness results through appropriate levels of physical activity. According to the "WHO Guidelines on Physical Activity and Sedentary Behavior (2020)," it is recommended for different age groups to follow the principles of physical activity. Sedentary behavior is considered detrimental to health, and individuals can reduce sedentary behavior by increasing any type of physical activity. This is beneficial for the heart, body, and mind, and any level of physical activity is better than none. All forms of physical activity are beneficial, and individuals aged 65 and above should increase physical activities that enhance balance, coordination, and muscle strength.

Taking brisk walking as an example, brisk walking is a form of exercise that falls between leisurely walking and racewalking. It is not limited by age, gender, or physical fitness, making it a simple, cost-effective, and highly beneficial exercise. Scientific brisk walking can effectively improve our cardiovascular fitness and muscular endurance. It can also significantly reduce the risk of cardiovascular diseases and sudden cardiac events. Additionally, it enhances the body's oxygen-carrying capacity, boosts immune function, and improves mental well-being and sleep quality.

Although brisk walking is beneficial, we often hear people saying that they initially started brisk walking to lose weight but ended up not losing weight. Instead, they experienced difficulties continuing with the activity, such as knee discomfort or even severe damage to the meniscus. Several factors can contribute to such outcomes, including improper form, excessive intensity, prolonged duration, lack of warm-up before walking, and failure to stretch afterward.

Conclusion:

To reap health benefits from brisk walking, according to the "WHO Guidelines on Physical Activity and Sedentary Behavior (2020)," it is recommended that adults and older individuals accumulate at least 150-300 minutes of moderate-intensity or at least 75-150 minutes of vigorous-intensity brisk walking per week. Additionally, for additional health benefits, it is advised to engage in muscle-strengthening activities at least two or more times per week. It is important to maintain proper form while brisk walking to maximize the benefits.

With each step we take, we feel the vitality and strength flowing through our bodies. Brisk walking is not just an exercise; it is a way of life. When we commit to moderate and regular brisk walking, we gradually discover that our bodies become more agile, our breathing becomes more effortless, and our mood becomes more joyful. Our health undergoes significant improvements as well – we reach closer to our ideal weight, regulate blood pressure, and control blood lipid levels. Moreover, brisk walking is not just about physical exercise; it also grants us precious moments to connect with nature, experience the changing seasons, and appreciate the beauty around us. By embracing regular brisk walking, our lives become more fulfilling, filled with energy and motivation every single day. So let us stride forward together, savoring the joy of good health, and embarking on a journey towards a healthier and more fulfilling life!