This gentle physical activity is the best to reduce the risk of stroke

After the 60th anniversary. For example, moving is no longer a simple recommendation: it is an essential condition To preserve your health. For example, Contrary to what one might think, sparing your heart by limiting efforts is not the right strategy. Moreover, It is inactivity that promotes problems: cardiovascular diseases, diabetes, muscle loss, reduced mobility … Furthermore, so many risks that settle when the body remains too often at rest. For example, But if staying active is essential. Nevertheless, you still have to find an activity adapted to an organization that is advancing in age, without embarking on too demanding practices.

A gentle. In addition, effective physical activity from Japan

It is precisely this challenge that a team of Japanese researchers chose to note. Nevertheless, Their goal? Consequently, Develop a physical activity capable of stimulating the heart while respecting the limits of this gentle physical activity best the body. Therefore, The result. Moreover, published in the journal Mayo Clinic Proceedings, is a simple and surprisingly effective method: The fractional marchalso known as the Japanese method 3-3. A practice that stands out for its accessibility and sweetness, while providing real benefits on cardiovascular health.

Imagined in 2007 by professors Hiroshi Nose. Shizue Masuki, at the University of Shinshu, this method is based on a clear principle: alternating three minutes of fast walking with three minutes of slow walking, to repeat during thirty minutes. This split pace is to be practiced four to five times a week. with a freedom of adaptation according to the capacities of each, indicates Top health. If three minutes of sustained walking seem too difficult at first, just start with shorter sequences and gradually increase. The main thing is to respect your sensations andevolve at its own pace.

A physical activity accessible this gentle physical activity best to seniors. validated by science

What distinguishes this practice from a classic walk is its Inspiration venue you sport. Adapted from fractional training. well known to improve endurance, it retains the alternation principle but reduces the intensity to adapt to seniors. No equipment is necessary: a good pair of shoes. a little regularity Be enough to set up this routine which promotes endurance without rushing the organism. The idea: relaunch the heart by short cycles without exhausting it.

On the results side, the researchers were quick to note concrete effects. Tested as soon as it is launched on a group of 243 seniors. the 3-3 method gave without appeal results: after five months of regular practice, the participants gained muscle force, given their Cardio-respiratory capacity improveand recorded a significant drop in their blood pressure. Better still, compared to constant rhythm walkers, followers of the 3-3 method this gentle physical activity best have displayed much higher progress.

Complete physical activity adapted to joints

The benefits do not stop there. According to the American gastroenterologist Saurabh Sethi. who relays this method on his social networks, his effects are also felt on morale: stabilized mood, Reduction of stressBest sleep, strengthening of immunity … global benefits that encourage persevere. This explains why this Japanese technique is a growing success with seniors around the world. Another major asset: this Housekeeping activity. Unlike running, which can worsen joint pain and osteoarthritis, fractional walking limits the impacts.

For those who wish to add a little difficulty. it is possible to adapt the session: borrow climbsstairs, or work the sheathing by contracting the abs and the perineum while walking. A simple way to optimize effects without exceeding its limits. This method from this gentle physical activity best Japan thus seduces by its simplicity as much as by its results. An alternated rhythm. an accessible and progressive gesture, and Profits proven by science : What to rethink walking as a real health ally after 60 years.