MONTH 4
Walk
YOUR CHALLENGE
7000 steps per day
"Walking is the best medicine for man."
Hippocrates, founder of modern medical science
THEREFORE 7000 STEPS
Walking and heart health
A study showed that taking around 7,000 steps a day has a particularly positive effect on longevity. The risk of mortality was reduced by up to 70% compared to those who took fewer steps. Furthermore, walking is an excellent but often underrated cardiovascular exercise. Walking gets our circulation going, helps with weight management, strengthens muscles and bones, aids digestion and especially walking in the fresh air has a positive effect on our mental health.
CHALLENGE
Your goal is to walk 7000 steps every day this month.
- Use a pedometer app. Many smartphones, such as the iPhone, have an integrated pedometer function that you can use. You can also download a free app such as Google Fit for iPhone or Android.
- Take every opportunity to walk. Get off the subway a few stops early, avoid taking the car for short distances and use stairs instead of elevators or escalators.
- Don't forget to take your supplements from epigenics® every morning when you get up.
Health benefits of walking
The scientifically proven benefits of regular walking are extensive and include various aspects of physical and mental health.
Improving cardiovascular health: Regular walking has been shown to be effective in reducing the risk of cardiovascular disease. It has positive effects on blood pressure, heart rate and cholesterol levels (Harvard).
Strengthen bones and muscles: Regular walking helps strengthen bones and build muscle strength, which can reduce the risk of osteoporosis and other musculoskeletal diseases (Harvard).
Promoting mental health: Walking is not only good for the body, but also for the mind. It can boost mood and help reduce stress, anxiety and depression (Harvard).
Improving sleep quality: Studies show that regular walking can contribute to better sleep quality by helping to relax the mind and fatigue the body.
Improve longevity and healthy aging processes: Studies suggest that regular walking can increase life expectancy. It has been found that people who walk more steps every day have a lower risk of dying. Walking also has positive effects on various aspects of health that are particularly important in old age, including reducing the risk of cognitive impairment and dementia.
(1) Walk during phone calls: Use the time you are on the phone to walk around instead of sitting.
(2) Make walking a routine: Integrate a daily walk into your routine, be it in the morning, during your lunch break or after dinner.
(3) Schedule walking meetings: Instead of sitting down for coffee with friends, suggest meeting up for a walk together.
(4) Use the stairs: Avoid elevators and escalators and use the stairs instead. Even if it's only one or two floors, the steps add up over the day.
(5) Park further away: When shopping or going to work, find a parking space that is further away. This will force you to take a few extra steps.
Promoting regeneration: The spermidine contained in Zell Boost can promote cell health and renewal. This also indirectly supports muscle and cell regeneration after walking. The alpha-ketoglutarate contained in Zell Boost supports protein synthesis in the muscles and promotes muscle building, which also has a positive effect on physical activity.
Supports muscle and bone health : The alpha-ketoglutarate contained in Zell Boost plays a role in energy production and supports muscle and bone health, which is beneficial during walking activities.
Promotes joint health: The hyaluronic acid contained in both Zell Boost and Kollagen Plus lubricates the joints to keep your daily walks pain-free. The same applies to the biomimetic collagen contained in Kollagen Plus. The minerals zinc and manganese contained in Kollagen Plus are also important for bone health, making them useful supplements for regular walking activities.
Further resources on the topic of walking
GeroScience: The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms
Medicine & Science in Sports & Exercise: The importance of walking to public health
Harvard: Walking for Exercise
National Heart, Lung & Blood Institute: Keep walking: Study finds higher daily step count helps adults live longer
The health-promoting practices outlined here are based on scientific findings. However, every person is different. If you feel uncomfortable with any of the challenges, you are free to skip them at any time. If you have any questions about your personal health, we recommend that you contact your doctor.
NERVOUS SYSTEM
5th month: Breath
Do you sometimes let little things stress you out unnecessarily? There is a simple trick. Simply breathe the stress away: a number of research findings prove that breathing properly is an essential part of effectively coping with stress and anxiety. We show you powerful breathing exercises to effectively regulate your nervous system and cultivate a relaxed attitude to life.
