Walking, as a simple and cost-effective exercise method, has become the first choice for many people. More and more research shows that increasing the number of walking steps in moderation every day can not only promote health, but also extend lifespan! Walking this number of steps per day is beneficial for protecting the knee joint. Research shows that walking approximately 8000 steps per day is the most ideal for preventing knee joint diseases. This intensity and quantity of walking can not only enhance muscle strength and improve joint stability, but also effectively reduce joint burden. However, when the number of steps exceeds 8000, the benefits to the joints will no longer increase. Sun Luning, chief physician of the Orthopedics Department of Jiangsu Provincial Hospital of Traditional Chinese Medicine, also introduced that the more steps one takes, the better. It depends on individual differences, and moderate exercise is the best. For people who rarely exercise, walking too much can easily lead to knee injuries and knee pain. Some obese people, due to their excessive weight, are more prone to joint wear and tear if they walk too much, which may cause knee joint pain. There are many benefits to walking 8000 steps a day, in addition to considering the knee joint. Studies have shown that walking 8000 steps a day also has many benefits - ■ Walking 8000 steps a day reduces the risk of death and benefits greatly. A study published in The Lancet Public Health in 2022 showed that the optimal walking steps for different age groups have the greatest benefit in reducing the risk of death - the optimal walking steps for 18-60 years old are 8000-10000 steps; The optimal number of steps for individuals aged 60 and above is 6000-8000 steps. Walking 8000 steps a day has an ideal effect on reducing hypertension. A study published in the Journal of Clinical Hypertension in 2021 found that after three months of brisk walking, most people's blood pressure decreased by about 2-3 millimeters of mercury. For patients with hypertension, brisk walking 4000-8000 steps per day can achieve ideal results in reducing hypertension. ■ Walk 8000 steps a day to reduce the risk of six chronic diseases A study published in Nature Medicine in 2022 found that walking more than 8000 steps a day can reduce the risk of six chronic diseases, including obstructive sleep apnea, obesity, type 2 diabetes, hypertension, gastroesophageal reflux disease, and major depression. When does walking have the greatest health benefits? Walking exercise can be done anytime, anywhere. If you want to set a fixed time for exercise, it is recommended to exercise after 6pm every day. A study published in the journal Obesity in 2024 found that the best time of day for exercise is after 6pm, when it is most beneficial for lowering blood sugar. Meanwhile, exercising after 6pm every day has the greatest health benefits, as it can minimize the risk of cardiovascular disease, microvascular disease, and all-cause mortality. It is recommended to warm up before walking exercise and swing your arms during the exercise. In addition, choose suitable shoes to avoid injury. (New Society)