For elderly friends, we often say that we should pay attention to more exercise, for the exercise of elderly friends, one of the most simple and easy, do not need any equipment, and can bring clear benefits of the exercise is - walking. Although we can walk every day in our daily life, but if we can combine our own situation, adhere to walking exercise, will bring many health benefits to elderly friends, today's popular science article, to talk to you about the benefits of walking exercise in elderly friends, as well as related precautions.
For elderly friends, the ultimate purpose of exercise is to improve the level of physical health, assist in the conditioning of common related chronic diseases, reduce the incidence of cardiovascular and cerebrovascular disease events, and to achieve such a goal, there is no need to carry out complex exercise methods, through walking exercise, we can get a variety of health benefits -
Cardiovascular and cerebrovascular health benefits: Related studies have found that the elderly maintain a walking speed of 3000 meters per hour, walk 3 to 4 times a week, and the total degree reaches about 9000 meters, which can reduce the risk of stroke, heart attack and heart failure by 31%, in fact, for fast walking exercise, the intensity and amount of this exercise are relatively low, for friends with spare strength, it is possible to further improve the speed.
Auxiliary conditioning of three high chronic diseases: hypertension, hyperlipidemia, diabetes these three high problems, is a common disease of many elderly friends, in addition to the rational use of drugs for control, in daily life, through walking exercise, but also can effectively strengthen blood pressure, blood lipids, blood sugar regulation, walking exercise process can improve heart rate, exercise cardiopulmonary function, help promote blood circulation, enhance blood pressure control, and walking exercise can also bring about healthy benefits of strengthening blood lipid and blood glucose metabolism.
Reduced risk of associated cancer: The study found that women who exercised by walking for 30 minutes a day were 30 to 40 percent less likely to develop breast cancer, and that people who regularly exercised brisk walking had a much lower risk of colon cancer than those who did not exercise.
Help joint muscle health: there are many people say that with osteoarthritis, you should walk less, in fact, walking exercise does not increase the pressure on the joint part, for some knee joints, hip joint pain, friction sound patients, moderate walking, help to enhance the oxygen supply of the joint area, but also can increase the legs and core muscles, when the muscle strength improves, the pain of the joints will also be alleviated.
Some friends have heard that walking is good for the body, so they take many steps every day, in fact, how many steps can they take every day to get better health benefits? We should still analyze it in light of each person's different situations.
If it is a young and middle-aged person in good physical condition, insist on exercise every day, if you take walking as a way of exercise, then improve the walking speed, walk ten thousand steps a day, there is no problem, and may bring greater health benefits, related studies have found that if for the purpose of weight loss, weekly walking exercise should be no less than 300 minutes, which means that insisting on exercise every day, but also walking fast for about 45 minutes, and need to achieve a certain exercise intensity, in order to be able to play a weight loss effect.
For elderly friends, related studies have found that whether it is in terms of reducing the risk of death, or blood pressure control, too much walking does not bring more health benefits, therefore, combined with their own situation, choosing the ideal number of walking steps suitable for themselves is a more desirable attitude, according to foreign relevant research results, the elderly walk 6000 to 8000 steps a day is a better number of exercise steps, and if you walk more, it will not bring more health benefits.
Therefore, for elderly friends, combined with their own situation to choose the number of walking steps suitable for themselves, it is very necessary, if the body is tough and healthy elderly friends, walking 7000 steps to 8000 steps a day, are no problem, but if the body is relatively weak, or just started walking exercise of the elderly friends, you may wish to walk a little less, slower, it is also irrelevant, step by step, combined with their own situation, you can use the mobile phone app or pedometer to record the number of steps they have taken, It is good to be able to achieve the effect of exercising.
In addition to paying attention to the reasonable arrangement of exercise intensity and exercise amount, for the elderly friends walking sports, there are some related precautions, if you can avoid the following 6 aspects of the misunderstanding in the process of walking exercise, it is also very helpful for scientific and reasonable exercise.
Myth 1: Incorrect walking posture
Some friends have the habit of hunchback, and can not maintain the correct posture in walking, this should be corrected, the correct walking posture can make us walk more, but also help to prevent falls and injuries, when walking, pay attention to straighten the spine, feel like there is a rope from the top of the head to pull us up, the eyes look ahead, the shoulders relax and sag, the arms swing naturally, such a walking posture, help us relieve spinal pressure, but also can get more health benefits.
Myth 2: The choice of shoes and clothes is unreasonable
Walking sports on shoes and clothes are not too high requirements, but pay attention to choose a pair of shoes with sufficient elasticity and support, while lightweight, waterproof sneakers are very necessary, basketball shoes, tennis shoes, etc. are not suitable for walking sports, especially loose shoes are not suitable for walking sports, heel feet, comfortable, will not affect the activity of the corresponding joints, is the most suitable shoes; clothing, should choose loose, comfortable, breathable clothing, the clothes worn during exercise should be easy to wear and take off, in order to combine the actual situation, wear and take off at any time, When the sun is stronger, you should also actively do a good job of sun protection, such as sunglasses, sunscreen clothing, sunscreen, etc., which are very necessary.
Myth 3: Security protection is not careful
Compared with some strenuous exercise methods, the safety of walking exercise is relatively high, but some related safety precautions are often easy to ignore, and the following points need to be paid attention to are the following -
Friends who are accustomed to listening to music should pay attention to choosing a lower volume and appropriate headphones (do not choose the in-ear type) to avoid hearing the outside world and causing unnecessary safety problems.
Some friends are accustomed to looking at their mobile phones when walking, which is very undesirable in walking sports and will bring safety hazards.
Friends who like to walk too early or at night, it is best to choose bright clothing or wear a reflective logo to ensure safety.
It is recommended that walking exercise is best to walk together, and bring a mobile phone to ensure that the power is sufficient and that you can get help in time when there is a problem.
Myth 4: Walking on the side of the road in the early morning
Some friends like to get up in the morning, walk along the side of the road, usually during rush hour, there is more dust on the road, and the bad environment will have a certain adverse impact on our health, if there are friends who have the conditions, when walking sports, we must choose a park with a good environment, woods, etc., to be able to breathe more fresh air, but also more conducive to our health.
Myth 5: Drink drinks and hydrate after exercise
Walking exercise is a relatively small intensity of exercise, the body may sweat slightly, but generally will not sweat, some friends after exercise, like to drink some sweet drinks, soda or sports drinks to hydrate, but in fact, after walking exercise, usually do not need to further supplement electrolytes, before and after exercise, the appropriate amount of boiled water is the best choice, there is no need to add additional sugar, electrolytes and other substances.
Myth 6: Do not do stretching exercises after exercise
When the walking exercise is over, immediately stop is not the best choice, this time the calf muscles are often in a tight state, if you can do a moderate stretch of the muscles, it is more helpful for us to maintain the flexibility of the body, you can support the chair or wall to stretch the muscles, each stretch for 10 to 20 seconds, do not need to do too much, do not use too much force to cause muscle strain.