Core Viewpoint - The article emphasizes the importance of physical activity, particularly walking and running, for middle-aged individuals to counteract the health risks associated with prolonged sitting and sedentary lifestyles [3][4]. Group 1: Health Risks of Sedentary Lifestyle - Prolonged sitting can lead to serious health issues such as back pain, blood clots, and other chronic conditions [17][25]. - Notable figures like the late Qiong Yao and writer Er Yuehe experienced severe health problems due to their sedentary habits, highlighting the dangers of a lack of movement [10][20]. - A study indicated that sitting for four hours continuously significantly reduces cerebral blood flow, which may impact long-term brain vascular health [34][35]. Group 2: Benefits of Walking - Walking is presented as a simple yet effective remedy to combat the negative effects of sitting, with benefits including improved mental clarity and reduced fatigue [37][46]. - Regular walking can enhance lower limb functionality and overall health, especially as one ages [28][32]. - The article cites that walking 10,000 steps daily can rejuvenate focus and cognitive abilities [38][44]. Group 3: Running as a Solution - Running is highlighted as an effective way to mitigate the risks associated with a sedentary lifestyle, with studies showing that individuals who run regularly have a significantly lower probability of illness compared to those who do not [48][60]. - The experience of writer Matsuura Yataro illustrates how incorporating running into a daily routine can improve both physical and mental well-being [53][62]. - The article concludes that engaging in physical activities like running not only promotes fitness but also serves as a form of self-healing for middle-aged individuals [64][66].