What is the best health exercise?
Walking, of course, is the number one health exercise recommended by the World Health Organization and national exercise experts.
However, some people walk walk “accident”.
He, a woman from Nanning, Guangxi province, walks 10,000 steps every day because of the number of steps she takes. Even when she feels tired, she will continue to walk thousands more.
Did not think of, after 3 months, Mr. He walks knee ache, be diagnosed as synovitis of knee joint by the hospital eventually.
In order to lose weight, Ms. Shen in Yangzhou started walking and exercising. From the beginning of 5,000 steps a day, gradually increased to 20,000 steps a day, Ms. Shen is indeed thin, but her heel pain unbearable, unfortunately suffered from “heel pain”.
Generally speaking, “running hurts joint” more common, but walk to joint, heel “sick”, is where gave a problem after all?
Does walking too much really damage joints?
01
Excessive walking results in heavy joint burden
Although walking is good, but excessive exercise, unscientific exercise, insufficient preparation before exercise, will harm the joints, to the body to bring a greater burden.
According to clinical trials, 90% of knee injuries are related to excessive exercise.
Besides, joints are more fragile than we think! The joints such as elbow, wrist, hip, knee and ankle bear our daily activities and are the most affected parts of the human body.
Among them, knee joints to bear the weight of the whole body, the range of motion is large, some casual behavior in life, will cause injury to the knee.
With the growth of age, cartilage damage is more serious, the bones, ligaments, muscles and so on under the cartilage inevitably wear and tear and aging.
Figures show that about 80 per cent of people over the age of 60 have only half of their knee cartilage worn down.
Usually exercise less in the elderly, suddenly began to insist on walking 10,000 steps a day, it is easy to cause knee injuries.
Young people, on the other hand, have relatively good joints and it is not difficult to exercise if you pay attention to the scientific way of walking.
Therefore, like to walk fitness friends, do not exercise in order to fitness and forced “violent walk”, to according to their own situation, or joint damage will be more than the gain.
02
What’s the best number of steps to take each day?
“Less sitting and more moving” is good for your health, no matter how active you are, it’s better than sitting. The least expensive and relatively easy way to increase activity is to walk.
The Journal of the American Medical Association published a study of daily steps taken by American adults and their overall risk of death. The study followed more than 18,000 older American women and concluded that:
The more walks per day, the lower the risk of death, and when it reached 7,500, the risk did not decrease or increase. The 2016 Dietary Guidelines for Chinese residents suggest that active physical activity should be at least 6,000 steps a day, with healthy young people increasing it moderately.
So, the standard of the number of steps varies from person to person actually, we might as well combine his body condition, increase in the foundation of 6000 steps.
03
Walk in a scientific way
Speed: Varies from person to person
It can be divided into slow walking (about 70~90 steps per minute), moderate walking (90~120 steps per minute), brisk walking (120~140 steps per minute), and extremely fast walking (more than 140 steps per minute).
As far as self-perception is concerned: low intensity means slight sweating and a little wheezing, but does not affect speech; Moderate intensity is some wet underwear sweating, panting, speech continuity affected; High intensity is sweating and not wanting to talk.
It is suggested that the old people can walk at moderate speed and slowly for 45 to 60 minutes each day, 3 days a week.
Land, grassland
The ideal place to walk is the grass and the ground, which has a certain softness and is more comfortable on the sole. Second, it’s ok to walk on the sidewalk, but it’s best to stay away from motor vehicle exhaust.
As a result of asphalt pavement too hard, easy to knee and ankle caused a greater impact, therefore, it is best to avoid cement, asphalt and other hard surface to walk. In addition, the side of the road is not suitable for fast walking, heavy traffic, poor air quality, easy to cause damage to the respiratory system.
Shoes: Light athletic shoes
When walking for exercise, you need a pair of shoes that fit well, are light and non-skid.
Shoes that press the instep or squeeze the toe are not suitable for walking activities. In contrast, shoes with light material, breathable, large contact surface between the sole and the ground and shock absorbers are more comfortable to wear and have better walking stability.
Time: 7 am, 5 PM ~8 PM
Exercise this time in the morning, is a better time to reduce fat, but hypoglycemia, heart disease patients had better not do morning exercise.
Office workers can choose to walk between 5 and 8 PM to avoid the harsh sun and coordinate their time. Use spare time to achieve the effect of fitness.
Walking slowly after meals, can promote gastrointestinal peristalsis, help digestion.
Preparation before walking: Warm up
Before walking, it’s best to move your body a little bit, stretching and stretching your limbs.
Finally, remember to bring a bottle of water and keep yourself hydrated during walking and exercise several times to avoid dehydration and heat stroke.
04
Find the right walk for you
Fat people: Fast and brisk walking
Walk faster so you can burn fat and lose weight.
Weak: Throw your arms off and stride
Weak person only pace is big, arm flings off, whole body activity, ability regulates the function of each organ of the whole body, stimulative metabolism.
And the time had better be in early morning and after meal undertake, everyday 2~3 times, every time half an hour above.
Constipated: Wiggle
Increase the rotation of waist and hip when walking, twist to walk, can promote defecation, prevent constipation.
Diabetic: Swing your arms and legs
Step as big as possible, hold out your chest and swing your arms. Swing your legs hard, preferably within 1 hour after a meal, to reduce the rise in blood sugar after a meal.
Patients who are being treated with insulin should avoid the duration of insulin action to avoid hypoglycemia.
Hypertensive: The ball of the foot touches the ground
The pace is appropriate with medium speed, the upper body should be straight when walking, the ball of the foot should land first, to avoid causing dizziness.
Patients with coronary heart disease: walk slowly
Speed should not be too fast, so as not to cause angina. Walk slowly again after 1 hour after meal, 2~3 times a day, half an hour each time.
Long-term adherence can improve myocardial metabolism and reduce atherosclerosis.
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