I insist on walking 10,000 steps every day, and my body is very well conditioned, but you let me change my knees?
This sentence comes from a 67-year-old man who came to the doctor today, the old man is because of knee pain, can not walk normally to the doctor, according to his expectations, to the hospital to take a film to see what is going on, take some medicine can be good, when the doctor's advice and his idea is very different, the old man can't stand it, holding the hand of the family to go outside the clinic, do not want to see a doctor again!
This situation is very common in the outpatient clinic, Dr. Xie today to give everyone a good nagging old man walk is not good, ten thousand steps is not suitable for the end!
Let's start with this case
Near the end of the year, there were very few outpatients, and when the old man was mixed into the clinic by his family, Dr. Xie chatted with him for a long time, specifically in this case:
The elderly found diabetes 10 years ago, when the doctor suggested that he should take a few more steps, the elderly always insisted on walking 10,000 steps a day, the blood sugar control of the elderly for 10 years is really good, there has been no insulin, oral plus lifestyle intervention, blood sugar can be controlled at about 6 to 7.
But a year ago, the elderly began to have knee pain, especially after walking 10,000 steps, it takes about two hours of rest to relieve it, and then this situation becomes more and more obvious. Half a year ago, the elderly had obvious knee pain, and could not walk as fast as before, but the old man's perseverance was very strong, and he still insisted on completing the task of 10,000 steps every day, just a few years ago, the joint pain of the elderly was really unbearable, and the knee joint could hear a pronounced sound, and could not squat normally, cross-legged, even when resting, even when sleeping, you can feel the unbearable pain of the joint, which decided to come to the hospital.
After coming to the hospital, the elderly were examined and X-rayed, and it was found that his knee joint had been seriously worn, which had been changed by stage 4 of osteoarthropathy, the joint space was severely narrowed, and a large number of osteophytes were formed, and a large number of bone changes were formed, and joint replacement was needed to solve the problem.
The reason why this situation can occur is related to age, and it is also directly related to long-term excessive wear and tear, so is it suitable for the elderly to walk? What details we must pay attention to, today we will talk to you about this matter.
What are the benefits of walking for the elderly?
For many elderly people, especially those over 65 years old, going to the gym to exercise may not be particularly practical, and walking can be said to be very simple and easy, and has the following benefits:
● Walking is very important for the heart health of the elderly, walking at a brisk pace every day will increase the heart rate, thereby reducing the risk of heart disease, such as can help us control high blood pressure, high cholesterol and heart attacks Have research shown that proper walking several times a week can reduce the risk of heart disease by about 15%-20%.
● When the age is relatively old, it is difficult to ensure that there will be no chronic diseases, and hyperglycemia is very common, and the incidence of hyperglycemia in our country is getting higher and higher, and proper walking, even 15 minutes, can help us reduce postprandial blood sugar.
● Some of our elderly people have joint problems, these elderly people mistakenly think that absolutely not moving or completely resting can help us better protect the joints, reduce the wear and tear of the joints, this idea is wrong, gentle walking, walking, exercises like this can help us reduce the ongoing pain, through proper exercise, but also lubricate our joints, like our knees and back, through walking can get a certain reduction.
● Insisting on walking is also very helpful for the mental health and social participation of the elderly, for example, when we walk with friends or lovers, it will make our exercise more interesting, let us make new friends in the process of exercise, and you may walk farther, often meet with friends, and will not be disconnected from society, which is a very important management effect on the mental health of the elderly. In addition, this will also make you safer during the walking process, in case of any accident, we can dial 120 in time, or let a friend take you to the hospital.
● Another walk or walk for the elderly is also a very low-cost, but very effective health behavior, we all know that the membership fee or fitness equipment needed to go to the gym is more expensive, for the older elderly is not very suitable, and walking in addition to a pair of comfortable shoes and persistence, does not require too much cost, which is also very meaningful for the elderly who insist on frugality.
What details should be paid attention to when the elderly are walking exercises
In general, we recommend that the elderly walk to 150 minutes per week, which is a lower limit, an average of 5 times a day exercise, 30 minutes each time is a better choice, there are busy, there is leisure, of course, if your physical strength is better, it is understandable to be able to exceed this value.
We also recommend that the elderly do resistance training 2 to 3 times a week, for example, lifting a dumbbell is a very good exercise, which can help us strengthen our joint muscles and help us better fight falls and sarcopenia.
It is recommended that the elderly should do a proper stretching exercise before exercise, such as playing tai chi, or use the chair to do some rehabilitation exercises before exercise, stretch our joints, and try to avoid sports injuries.
There are also some details about the walk:
● It is recommended that the elderly must not feel any discomfort or pain after exercise or during exercise, if they feel discomfort or joint pain the next day, it is recommended to halve the amount of exercise for exercise, or stop for a day.
● Be sure to pay attention to your own equipment, when it is cold, you should appropriately increase clothing, in the summer, you must also pay attention to reducing clothing, you must wear shoes suitable for your own walking, which is particularly important, do not wear a pair of slippers or sandals to exercise.
● It is recommended that the elderly must bring water and telephone in the process of exercise, and replenish water in time, which is very important for the elderly, and there is a telephone to better call for help in time when there is an accident.
● The environment in which the elderly exercise should also be selected, the road surface should be as flat as possible, the ambient light must be sufficient, and the exercise must not be carried out on the surface of the road where the light is very dark or the road is rough, because the elderly are most afraid of falling, and such an environment is too high for the elderly.
So how much speed the elderly maintain in the process of walking is better, rough assessment, we can judge whether they have palpitations, palpitations and shortness of breath when walking, if there is no above symptoms, then this speed is suitable for you, if you can sweat slightly it is better.
There are also some studies that evaluate the number of steps taken by 60-year-olds, 70-year-olds and 80-year-olds, which you can learn from:
○ Elderly people around 60 years old are recommended to walk at a speed of about 1.2 to 1.3 meters per second.
○ Elderly people in their 70s are recommended to walk at a speed of about 1.1 to 1.2 meters per second.
○ If the elderly over 80 years old are in good physical condition, it is recommended that the walking speed be about 0.9 meters per second, and the amount of walking per day does not need to be too much.
Ten thousand steps, is it suitable?
In fact, there have been many research suggestions, we do not need to go too much when exercising, especially in the process of completing the exercise at one time, can be controlled at about 6000 ~ 8000 steps, that is, a good number of exercise, and even some studies have proved that walking about 4300 steps a day can play a great benefit to our body, but this amount, to be honest, is a little too little.
Even for diabetic patients, we recommend that the daily walking flow be controlled at 8300 to 8500 steps, about it can be, can not rely on walking this measure to help us completely solve the problem of diabetes.
summary
In general, walking, for the elderly is a good way to exercise, the ability to walk without help, is one of the most powerful indicators to measure whether a person can live independently, regular exercise in the elderly are more likely to get a good quality of life, more likely to have a healthy old age life.
But remember, there is no beauty or evil in things, and there is a kingdom.
If your exercise is too large, then it may lead to the wear and tear of the cartilage in the joint during the exercise, which is related to the amount of exercise, age-related and also related to the cartilage degeneration within the joint, if there are symptoms, remember to go to the hospital in time to seek the help of a doctor, do not try to reverse the disease through stronger or maintenance of the original exercise, this is a wrong choice, once the joint reaches a particularly serious degree of wear, it may be necessary to completely solve the problem through joint replacement!
I am insisting on using simple language to explain the knowledge of complex diseases Xie Xinhui, code words are not easy, if you can agree with my point of view, please help to pay attention to me a thumbs up, if you can or your family and friends also have the elderly insist on excessive exercise behavior, please forward this article to the need for them, thank you!