Now people, everything likes to keep up with the trend, used to like to dry food, sun scenery, and now began to dry in the circle of friends to dry up the number of steps, in order to be able to rank at the top of the list, and even spend dozens of dollars to buy an automatic pedometer, twenty or thirty thousand steps a day, not to mention. But if you really want to take so many steps, do you think you can stick to it?
People often say, "Walk after a meal and live to ninety-nine," although it has a slightly exaggerated component, but it also means that in the traditional concept of our people, it is healthier to walk.
The 63-year-old Aunt Zhang also thinks so, so after retirement, she will go out every day and walk fast, ten thousand steps up, except for windy and rainy days, the rest will not fall.
Recently, the weather has turned cold, aunt Zhang changed from getting up early every day to walking every day after eating, and will also compete with a few old men and women to see who walks faster.
Some time ago, when Aunt Zhang was walking fast on the community runway, she didn't know what was going on, and suddenly felt that her knees were weak, and then she didn't have time to react, fell to the ground, and was sent to the hospital to diagnose a slight fracture, the problem was not big, but the doctor suggested that she should not exercise again in a short period of time.
Aunt Zhang has a word of suffering, obviously aunt Xu next door will also take two steps a day, the figure and body are maintained well, how to get to their own, it is a fracture? Could it be that there is something wrong with their own methods?
First, the timing is not right
Many people like morning exercise, get up early every day to eat, and go out to hum and walk, which is not right.
Now that the snow has passed, everything is collected, the weather is getting colder, the cold wind comes out of the warm room in the morning, the cold wind blows, the blood vessels contract, the blood pressure rises, and the risk of cardiovascular and cerebrovascular diseases rises. Not to mention that the back also has to exercise, breathe, cold wind inhalation, rapid heartbeat, for the elderly will increase the risk of sudden cardiac death, this is not alarmist, every year there will be such a case.
Also, don't think that the morning air is the freshest, wrong!
Plants in nature produce a lot of carbon dioxide overnight, and early morning is the time of day when the air is the most turbid. Before sunrise, plants do not photosynthesis and it is not recommended to go out for exercise. If you encounter rush hour, there are car exhaust everywhere, it will only be more dirty.
Recommendation: It is better to go out every morning around 10 o'clock, or at three or four o'clock in the afternoon, it is best to pick a warm weather with sunshine.
Second, walk immediately after meals
The so-called "walk after a meal" is not to go immediately after a meal, but to let the body relax for a while.
On the one hand, human blood will be concentrated in the stomach and intestines after meals, to promote digestion, at this time sudden movement, the human body needs a lot of oxygen, the heart needs to increase the amount of pumped blood, but the blood is not enough, which will increase the risk of myocardial ischemia, serious may also induce myocardial infarction, of course, this is limited to patients with cardiovascular disease.
On the other hand, walking immediately after a meal, the food is still in the stomach, and the risk of stomach sagging is increased under the bumps, especially for those who eat bracing. Moreover, after the blood is accelerated, it is not conducive to digestion, and over time it is easy to cause stomach diseases.
Recommendation: Rest for 15 to 30 minutes after meals to eliminate satiety, and then go out to exercise.
Third, the intensity of walking has increased
Although walking itself is not a strenuous exercise, it is also divided into walking, slow walking, fast walking, etc. Some people not only choose to walk fast, but also walk 10,000 steps a day in order to pursue more efficiency. However, the meniscus of the elderly is very fragile, and the knee is worn for a long time, which is easy to cause joint effusion and meniscus injury, so the amount should still be controlled.
To emphasize, brisk walking itself is no problem, and it is okay to walk 10,000 steps a day, but it varies from person to person.
Suggestion: For most of the elderly, the starting point of 10,000 steps is high, it is better to walk from 4,000 steps, and then slowly superimpose the situation in the follow-up, and walking is also a gradual process.
Other details that have been overlooked
For example, the walking field, to choose an open and flat place, it is not recommended to take the side of the road, for example, although walking is a more soothing exercise, but the warm-up should also be warmed up. In addition, there are some very inconspicuous details, such as not wearing too tight pants when walking, the choice of shoes when walking, not drinking too much water before walking, it is best to control the rhythm when walking, etc. If these details can be paid attention to, walking can achieve a better exercise effect, rather than walking the body worse. If you are a more careless person, as soon as you step out of the door with both legs, the exercise effect will naturally be a little worse than that of careful people.
Therefore, in general, although there is no threshold for walking, if you want to walk efficiently and walk better than others, you still need to do your homework, and I hope that everyone can find a suitable way of exercising.
Resources [1] "Walking Too!" Some people are getting longer and longer, and some people are out of a disease! Here's why! 》. Health Times.2021-05-13 [2] "Scientific Walking Can Strengthen The Body". People's Daily News.2019-09-27