A hundred steps after a meal, live to ninety-nine? wait! These 4 major walking mistakes hurt the body the more you walk

Walking, a simple thing that can be done with open legs, has been recognized by the World Health Organization as the "best exercise".

Studies have shown that with each step, you can push 50% of the blood flow of the human body; squeeze 50% of the blood vessels of the human body to move; exercise 50% of the muscles of the human body to become active...

It is precisely because of its convenience and benefits, many people have the habit of getting up in the morning and walking and exercising after meals, and even some people will walk 20,000 or 30,000 steps a day, so the question is, the more you walk, will the exercise effect be better?

Walk too much, be careful that your knees can't stand it

Many people are obsessed with sports rankings such as Alipay and WeChat, always pursuing the top, and walking wildly every day, as many as 20,000, or even 30,000 or 40,000 steps. But in fact, blindly pursuing the number of steps may lead to cartilage wear, joint swelling, pain and other symptoms. Therefore, when walking, we should pay attention to doing what we can, step by step, and do not blindly worship numbers.

In fact, middle-aged and elderly people can walk 5000-6000 steps a day, if calculated according to the frequency of about 2 steps per second, 6000 steps is a fast walk for 40 minutes.

Of course, it is recommended that you appropriately increase or decrease the number of steps according to your physical condition, and last for 30 minutes of exercise time to achieve the effect of aerobic exercise, but remember to take it step by step and do what you can.

These walking mistakes, please also quickly avoid

01

Go immediately after the meal

As the saying goes, "walk a hundred steps after a meal and live to ninety-nine", so many people rush to walk as soon as they finish eating, which is not advisable. Walking immediately after eating will increase the burden on the stomach, lack sufficient digestion time, and affect the absorption of nutrients.

The correct walking time is half an hour after meals, jogging as much as possible an hour after meals, if you want to play ball and other strenuous exercise, you should be two hours after meals.

02

Blind pursuit of speed

Some people are afraid that walking is not effective, and like to stride forward or continue to walk fast. In fact, the walking speed should be coordinated according to their own quality, and it is better to slow down the speed appropriately.

Middle-aged and elderly people or people with chronic diseases should be mainly moderate and low intensity.

The minimum effective intensity is slight sweating and a little wheezing, but does not affect speech. Moderate intensity is somewhat wet sweating, panting, and coherence of speech is affected. A lot of intensity is sweating and not wanting to talk.

03

Do not warm up before walking

Before walking, doing a good warm-up action can help increase muscle and joint temperature, awaken motor nerves, and motor memory.

The most common warm-up action used by walking is the stretching of the leg swing and quadriceps, which can help increase the coordination and stability of the body's muscles, ligaments, joints, and reduce knee damage.

(1) Swing legs should pay attention to stabilizing the core muscles and pelvis, swinging legs before and after, swinging legs left and right, 15-20 times on each side.

(2) Stretching of quadriceps muscles, 3-5 times on each side.

Teach you three tricks to take a healthy and longevity step

The knee joint also has a "shelf life", with age, the joint will degenerate, the muscles will atrophy, if you can adhere to the correct posture, you can also protect the knee joint and prolong the service life of the knee joint.

Correct walking posture

When everyone is walking, they should be straight chest up to close the abdomen, chin to the inward slightly retracted, shoulders naturally unfolded outward; the tiptoe forward, not outside the eight inner eight; the heel first landed, swinging the leg to a little harder.

The heel touches the ground first, which can maximize the activation of the quadriceps muscles, that is, the muscles in front of the thighs, which can help protect the knee joint; the swing leg is slightly harder, so that the small muscles of the hind legs can drive forward, effectively exerting the protective effect of the muscles on the knee joint.

This set of actions is very effective for middle-aged and elderly people, and many middle-aged and elderly people have improved their knee pain by adjusting their walking posture.

Tips: You must choose a good pair of shoes when walking, not necessarily a brand, it is comfortable. Because the impact on the soles of the feet during walking is 1.2-1.5 times the body weight.

Shake off your arms and strode

The correct walking posture is not a stiff "lower body movement", the shoulders and hips should also be swung, and the pace of walking should be appropriately increased to speed up the walking pace.

It can not only control the change of center of gravity, make the coordination of walking better, but also promote the activity of the whole body, better regulate the function of various organs in the body, and promote metabolism.

Tiptoe around at your leisure

Tiptoeing is also a very simple action, and you may not expect it to be an ancient method of health maintenance. Cerebrovascular experts mentioned that repeated tiptoeing can mobilize the strength of foot muscles and bones and correct the physiological curvature of the cervical spine; continuous tiptoeing for a minute and then putting it down can also promote blood circulation and relax the whole body.

It's almost over, so you might as well tiptoe for a minute to relax and take a break

Source: CCTV goes home for dinner