Vascular Cognitive Impairment, Neurodegeneration and Healthy Brain Aging Program, Department of Neurosurgery, University of Oklahoma Health Sciences Center, Oklahoma City, OK, USA.
Oklahoma Center for Geroscience and Healthy Brain Aging, University of Oklahoma Health Sciences Center, Oklahoma City, OK, USA.
Geroscience. 2023 Dec;45(6):3211-3239. doi: 10.1007/s11357-023-00873-8. Epub 2023 Jul 26.
Physical activity, including walking, has numerous health benefits in older adults, supported by a plethora of observational and interventional studies. Walking decreases the risk or severity of various health outcomes such as cardiovascular and cerebrovascular diseases, type 2 diabetes mellitus, cognitive impairment and dementia, while also improving mental well-being, sleep, and longevity. Dose-response relationships for walking duration and intensity are established for adverse cardiovascular outcomes. Walking's favorable effects on cardiovascular risk factors are attributed to its impact on circulatory, cardiopulmonary, and immune function. Meeting current physical activity guidelines by walking briskly for 30 min per day for 5 days can reduce the risk of several age-associated diseases. Additionally, low-intensity physical exercise, including walking, exerts anti-aging effects and helps prevent age-related diseases, making it a powerful tool for promoting healthy aging. This is exemplified by the lifestyles of individuals in Blue Zones, regions of the world with the highest concentration of centenarians. Walking and other low-intensity physical activities contribute significantly to the longevity of individuals in these regions, with walking being an integral part of their daily lives. Thus, incorporating walking into daily routines and encouraging walking-based physical activity interventions can be an effective strategy for promoting healthy aging and improving health outcomes in all populations. The goal of this review is to provide an overview of the vast and consistent evidence supporting the health benefits of physical activity, with a specific focus on walking, and to discuss the impact of walking on various health outcomes, including the prevention of age-related diseases. Furthermore, this review will delve into the evidence on the impact of walking and low-intensity physical activity on specific molecular and cellular mechanisms of aging, providing insights into the underlying biological mechanisms through which walking exerts its beneficial anti-aging effects.
体力活动，包括散步，对老年人有许多健康益处，这得到了大量观察性和干预性研究的支持。散步可以降低各种健康结果的风险或严重程度，如心血管和脑血管疾病、2 型糖尿病、认知障碍和痴呆，同时也改善心理健康、睡眠和寿命。散步持续时间和强度与不良心血管结果之间存在剂量反应关系。散步对心血管危险因素的有益影响归因于其对循环、心肺和免疫功能的影响。通过每天快走 30 分钟，每周 5 天，达到当前体力活动指南的要求，可以降低几种与年龄相关疾病的风险。此外，低强度的身体运动，包括散步，具有抗衰老作用，并有助于预防与年龄相关的疾病，使其成为促进健康衰老的有力工具。这在世界上百岁老人最集中的蓝区的人们的生活方式中得到了体现。散步和其他低强度体力活动对这些地区的人们的长寿做出了重大贡献，散步是他们日常生活的重要组成部分。因此，将散步纳入日常生活并鼓励基于散步的体力活动干预措施，可以成为促进所有人群健康衰老和改善健康结果的有效策略。本综述的目的是提供广泛而一致的证据，概述体力活动，特别是散步对健康的益处，并讨论散步对各种健康结果的影响，包括预防与年龄相关的疾病。此外，本综述还将深入探讨散步和低强度体力活动对特定衰老分子和细胞机制的影响的证据，深入了解散步发挥其有益的抗衰老作用的潜在生物学机制。
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