Tag Archive for 'Camminare'

The Italian sedentariness is serious

These days in the newspapers we continue to talk about how widespread sedentariness is. Here are some slides to understand the problem of this lack of movement.

Psychosocial aspects of walking

Walking is one of the primary human activities. Today it is instead possible to live sitting down passing from one means to another. Therefore, a project that aims to promote walking becomes innovative and very necessary to promote the well-being of citizens.

There are several psychosocial aspects involved in the success of this idea; they concern the perception that citizens have of:

  • how appreciable and rewarding it is to walk in their city,
  • what motivations walking satisfies
  • how much their overall well-being is enhanced.
  • These three aspects should come to constitute a single integrated personal model, allowing one to move easily from the intention to walk (I want to do it) to the action (I am doing it).

Being aware of these three aspects and their interaction becomes, therefore, necessary for the success of this project on walking. Survey data showed that people appreciate walking in the city if:

  1. sees others walking to work or as an expression of physical activity,
  2. there are green, safe and aesthetically pleasing spaces,
  3. the streets are safe,
  4. pedestrian accidents are rare,
  5. there are schools where people walk,
  6. traffic is reduced.

In relation to individual motivations, it has been found that people are oriented to perform an activity that

  • reduces daily stress and improves mood,
  • improves the relationship with one’s own body,
  • takes place in the open air
  • can be done in company,
  • respects individual rhythms and is moderately intense,
  • is simple and accessible.

The third aspect of this approach concerns the promotion of one’s own well-being. This result derives from the interaction between the two aspects described, which refer to the criteria of walkability and motivation. When these meet, the individual shows a higher level of personal satisfaction, which provides him or her with a better perception of well-being.

Walking keeps death away

Association of Daily Step Count and Step Intensity With Mortality Among US Adults

JAMA. 2020; 323(12):1151-1160.

Question  What are the associations between daily step counts and step intensity with mortality among US adults?

Findings  In this observational study that included 4840 participants, a greater number of steps per day was significantly associated with lower all-cause mortality (adjusted hazard ratio for 8000 steps/d vs 4000 steps/d, 0.49). There was no significant association between step intensity and all-cause mortality after adjusting for the total number of steps per day.

Meaning  Greater numbers of steps per day were associated with lower risk of all-cause mortality.

At this time of year, plans are always being made to improve our lives in the coming year. This research provides us with an opportunity to make an important and meaningful choice for our well-being. It’s free and affordable for everyone. It involves walking, an activity that many of us do on an extremely limited basis. It does not matter the speed, to obtain benefits it is enough to move with our pace, however, it is necessary to do 8,000 a day to obtain this positive result that will make us live better and longer.

10 reasons to walk everyday

Knowledge takes place through movement: start walking again at least half an hour every day.

  1. Walking awakens every muscle in the body, not just the legs.
  2. Walking is a time to spend with other people but also in solitude
  3. Walking improves our mood
  4. Walking is just for all ages
  5. Walking is the only activity in common with every human being from thousands of years
  6. Walking has been and is the primary activity to know and expand our territory
  7. Walking on one’s own legs is what parents teach their children
  8. Walking is the basis of running, jumping, throwing and any other form of movement.
  9. Walking into the nature stimulates watching, smelling and the sound of one’s own footsteps
  10. Walking is a free activity

How  do  you  want  to  be?

 

Risultati immagini per wall-e film tramaImmagine correlata

Walk as a tool to be health

Health strongly favored by:

  • 10,000 is the minimum number of steps to do per day
  • 150 are the minutes per week of moderate intensity physical activity
  • 130 steps per minute is the ideal pace for a walk
  • 100 are the walking steps per minute. 25 steps in 15 seconds
  • 5 are the minutes to walk every hour
  • The world don’t walk so much and the world average is 5.000 steps
  • Warning: introduce changes to one’s habits through the adoption of habits tailored to one’s psychological and physical conditions and compatible with everyday life

Risultati immagini per Large-scale physical activity data reveal worldwide activity inequality

Smartphone data from over 68 million days of activity by 717,527 individuals reveal variability in physical activity across the world.

a, World map showing variation in activity (mean daily steps) between countries measured through smartphone data from 111 countries with at least 100 users. Cool colours correspond to high activity (for example, Japan in blue) and warm colours indicate low levels of activity (for example, Saudi Arabia in orange).

b, Typical activity levels (distribution mode) differ between countries. Curves show distribution of steps across the population in four representative countries as a normalized probability density (high to low activity: Japan, UK, USA, Saudi Arabia). Vertical dashed lines indicate the mode of activity for Japan (blue) and Saudi Arabia (orange).

c, The variance of activity around the population mode differs between countries. Curves show distribution of steps across the population relative to the population mode. In Japan, the activity of 76% of the population falls within 50% of the mode (that is, between the light grey dashed lines), whereas in Saudi Arabia this fraction is only 62%. The UK and USA lie between these two extremes for average activity level and variance. This map is based on CIA World Data Bank II data, publicly available through the R package mapdata (https://www.r-project.org/).© 2017 Macmillan Publishers Limited, part of Springer Nature.

No walk, no health

In my opinion, the simple action of walking should become one of the main challenges of our near future. A sedentary lifestyle has certainly become the most widespread activity in our world dominated by machines and technology. We also know very well the damage caused by a sedentary lifestyle. Moving has become so important, as well as being not very often sufficiently practiced, so that smartwatches remind us of it imperatively every hour.

How much we walk has been showed by a research:

In USA, Americans take 5,117 steps a day, a distance of approximately 2.5 miles. That’s a significant shortfall compared to the averages in Western Australia (9,695), Switzerland (9,650), Switzerland (9,650) and Japan (7,168).

“It is interesting that these step counts are only about one-third of the values measured for men and women living in an Old Order Amish farming community in Ontario, Canada. Assuming that the labor-intensive farming lifestyle of the Amish reflects that of most North Americans in the mid-1800s, this suggests a marked decline in ambulatory activity over the last century and a half.”

Personally, I have an annual average of 11,988 steps a day, equal to 9,420km.

 

Walking, gender differences across adult life

Review of a study on the gender differences across adult life by T. Pollard and J. Wagnild

Walking is associated with better mental and physical health and reduced mortality and, when used for transport, with reduced air and noise pollution. In contrast to other forms of physical activity, walking has the advantage of being accessible to most people. For these reasons, promotion of walking has become more prominent in public health campaigns .

The aim of this systematic review is to assess the current evidence on gender differences in walking in high income countries. We hypothesised that there are gender differences in participation in walking for leisure, for transport, and in total walking. We also set out to examine whether gender differences change across the life-course.

Results

  • More women than men walk for leisure when all age groups are considered together, although the effect size is small.
  • At younger ages more women walk for leisure than men but that this gender difference diminishes progressively with age, with evidence that it reverses in the oldest age groups so that more older men than older women walk for leisure.
  • Walking for exercise found that more women walked than men, except in the oldest age group (60+), in which more men walked than women.
  • Data on walking for fun or pleasure found that more women walked for fun than men.
  • There is no evidence for a consistent gender difference in participation in walking for transport.
  • There was no evidence for a gender difference in the prevalence of walking for any purpose in studies including all ages from the USA. Data reported by age group suggest that at younger ages more women walk than men, but at older ages the gender difference is very small.
  • Walking for leisure is an activity that women can undertake with children and it is possible that child-care plays a role in the relatively high levels of walking for leisure in younger women.
  • Young men’s relatively high levels of participation in sports and exercise decline with age, as reported for the UK and the USA, and it is possible that men adopt walking for leisure as a replacement for more vigorous activities as they get older.
  • In the oldest age groups, the proportion of men walking for leisure declines, but the proportion of women walking for leisure declines more. This pattern may reflect differences in ability to walk in older age. A British study found that “mobility limitation” rises faster with age in women than in men, probably because of higher levels of morbidity in older women than in older men, including musculoskeletal problems.

Walking is a primary behavior

Walking is one of the primary human activity. Today it is possible to live sitting moving from the bed to a car/bus/train to a chair. Therefore a project that is intended to promote walking becomes more necessary than ever to promote the well-being of citizens.

There are several psychosocial aspects involved in the success of this idea; regarding the substance of the perception that citizens have of:

  1. how valuable and rewarding is to walk in the city,
  2. what motives the walk meets,
  3. how much the overall wellness come out strengthened.

These three aspects should come to constitute a single integrated model, allowing to easily switch to plan to walk (I want to) to the action (I am doing). Be aware of these three aspects and their interaction becomes, therefore, necessary for the success of the project.

Survey data have shown that people appreciate the walk into town if:

  1. they see others walking to work or as an expression of physical activity,
  2. there are green spaces, safe spaces and pleasing to the eye,
  3. the streets are safe,
  4. the accidents to pedestrians are rare,
  5. there are schools where you walk,
  6. the traffic is reduced.

In relation to individual motivations has been noted that people want to perform an activity that:

  1. reduces stress and improve mood,
  2. improves the relationship with their body,
  3. takes place outdoors, they can practice with others,
  4. respects their individual rhythms and is moderately intense,
  5. is easy and affordable.

The third aspect of this approach concerns the promotion of the welfare. This derives from the interaction between the two issues described. It refers to the criteria of walkability and motivation. When they interact positively the individuals show a higher level of personal satisfaction, providing a better sense of well-being.

To walk or run15 minutes every day improve the children life

We do so few things to promote the movement amog the children, that news like this one become immediately virals and demonstrate how it could be easy to do much more with only the good will.

“As son as the children at one primary school in Stirling hear the words “daily mile”, they down their pencils and head out of the classroom to start running laps around the school field.

For three-and-a-half years, all pupils at St Ninians primary have walked or run a mile each day. They do so at random times during the day, apparently happily, and despite the rise in childhood obesity across the UK, none of the children at the school are overweight.

The daily mile has done so much to improve these children’s fitness, behaviour and concentration in lessons that scores of nursery and primary schools across Britain are following suit and getting pupils to get up from their desks and take 15 minutes to walk or run round the school or local park.”

(The Guardian)

Ecomarathon: the running of our ancestors

If the long distance run is the movement privileged by the human being and it’s a remembering of the actions of our ancestors, the race in the midst of nature is the privileged place where to move. It’s a race that eliminates the obsession of many runners for the time at km, because it’s the nature to hinder this mindset. It can easily become a way to be totally involved in the landscape with its ups and downs and to do this trip of hours with a patient and relaxed style, also in the effort that certainly requires. It’s a path where the runners can alternate walking with running depending on the steepness of the climbs and descents that they have to face, It’s a running that brings us closer to what our ancestors have done for thousands of years, moving from one place to another in search of food. The eco-marathons as well as shorter distances are a lifestyle sport suitable for everyone, because all the people can participate, if they wish, in an ecological walk in the middle of a forest or in the meadows and the most trained can run the longer distances. I hope they have increasingly spread as it’s having the Chianti Ecomarathon, in Tuscany,  with competitive run of 42, 21 and 14 km, as well as the Ecowalking of 10 km, the tour of the wine cellars and 11 km of Nordic walking.