"Doctor, a few of us old guys are all walking in circles in the park to exercise, why did my meniscus tear up?" It's not fair! ”
This is an old man who came to the doctor today, the sigh, in real life there is indeed such a situation, some people have gained health through walking, the physical state is very good, blood pressure, blood lipids, blood sugar have been controlled to a certain extent, and some people have caused the wear and tear of joint cartilage, and even meniscal tearing, so why does this happen? How can we avoid these risks while walking and fitness? Dr. Xie will nag with you!
Walking exercises for the elderly, okay?
Walking for the elderly, is really a very good way of fitness, it has many benefits, walking is very simple, does not need special equipment, equipment, in addition to appropriate scientific walking can help us control blood pressure, blood lipids, blood sugar, for reducing the risk of cardiovascular disease is also a great benefit, in addition to research shows that the adherence to walking exercise of the population all-cause mortality rate will also have a significant decline.
Since walking is so good, why does someone have problems with the joints?
Seeing here, some friends will ask, then, since walking exercise is so good, why do some people waste the joints, and even some need joint replacement to solve the problem? This is a really good question, because any exercise is a double-edged sword, and if it is used well, it will bring benefits to our body, and if it is not used well, it may bring harm to our joints.
Next, let's dissect which factors may cause joint wear and tear due to walking:
● The amount and time of walking: Under normal circumstances, we recommend that the middle-aged and elderly people exercise time through walking is not necessarily too long, control it at about 150 minutes per week, fitness 5 days a week, about 30 minutes a day, which can play a good role for our body. Of course, this is a lower limit, many people feel that this amount of exercise is too small, there are many middle-aged and elderly people who insist on an hour a day, do not feel particularly tired for a week without rest, then if your physical fitness allows, it is also possible to walk like this.
However, if you insist on this exercise for an hour a day and stick to it a little more, you will feel obvious pain in your knees, or if you have a significant feeling of fatigue on day 2 and still insist on this exercise, then it is possible that the joint damage may be brought about.
In addition, some people force themselves to walk 10,000 steps a day, or even 20,000 steps, this amount is quite OK for young people, for middle-aged and elderly joints may have been worn, forced to walk so many steps, then it may lead to joint damage.
Even for diabetics who need to control their blood sugar through exercise, we recommend that the number of steps taken per day should not exceed 8000 steps, too much, no help!
Time is also a very important factor, some elderly people walk an hour in the morning, walk an hour at night, the time is long, the speed of walking is naturally exceeded, in a short period of time may feel that the body has a brisk feeling, but for a long time such excessive walking, what kind of damage will be caused to the joints of middle-aged and elderly people? You should be able to imagine.
● Physical fitness is different. To know that each of us has a different physical fitness, even in the same park to walk around the old guys, there are some people from the young age to work more intensely, or like sports, physical fitness is better, so even if some of the excessive exercise for these elderly people will not cause too much damage.
But if you don't exercise much when you are young, you are engaged in some office work, and the exercise itself is relatively small, then your bone and muscle strength are not enough, and when you face a long period of excessive walking, it is easy to cause joint damage.
Dr. Xie often jokingly said that the final result of teenagers practicing martial arts and halfway out of the house is different, which everyone should understand.
●Is there a primary disease? This is also the cause of joint damage in many elderly people. There are some people, in fact, his joints have long begun to degenerate, joint cartilage has been worn, but has not yet reached the point of inducing people to appear pain or dysfunction, so the condition is relatively hidden.
If you walk excessively without knowing it, exercising for a long time is likely to accelerate the process of joint degeneration, which will eventually lead to the appearance of sports damage, such as meniscus damage, arthritis effusion and synovial inflammation.
For example, some elderly people themselves have osteoporosis, then the ability of joints to withstand use will have a significant decline, if you walk excessively, over-stimulate the bones that already have osteoporosis, it is likely to lead to joint damage, induce pain, discomfort, serious conditions, and even fractures due to an accidental sprain.
There are many other causes of motor impairment in the elderly, and each has its own characteristics.
So for the elderly, how to avoid the risk of joint damage as much as possible during exercise? Dr. Xie gives you the following advice:
How to avoid sports damage as much as possible
● Change shoes, please in the process of exercise, be sure to choose a pair of shoes suitable for you, the sole should be as thick as possible, to be soft, which will reduce the pressure on our joints during the walking process, for the protection of ankles, knees and even hips have a very important role.
● The amount and time of exercise, as mentioned earlier, we must pay attention to the amount of exercise, do not over-radical, do not blindly set themselves too high goals, in the process of exercise can feel a comfortable mood, there is no obvious panic, palpitations and discomfort in the heart area, there is no breathing problem, then this amount can be, the process of exercise slight sweating can already achieve a good exercise effect.
It is recommended that you control the number of steps you walk each day between 4000 and 8000 steps.
● Do not exercise alone, it is recommended that you must find a good companion in the process of exercise, which will make you have a better fitness experience, in addition, once a physical accident occurs, someone can help you seek rescue in time.
● The sports environment should be gentle, choose the walking environment, the road surface must be flat, not too rough, the road surface should be clean and tidy, so as to try to avoid our joints to increase the burden or accidental sprains, the light of the environment is sufficient, especially when walking at night, there should be street lights, do not walk in too dark areas, easy to cause accidental damage caused by falls.
summary
For the elderly, walking fitness is a very suitable way, it can be said to be the most economical, but also a very effective way of exercise, but in the process of exercise there are also many details that we need to pay attention to, such as doing a good job of protection to wear suitable shoes, to accompany each other, to pay attention to the amount of exercise, so that in order to achieve fitness at the same time, without causing joint damage, to give us a better old age.
Today's question is here, I hope to help you, if you have other doubts can leave a message below, let's discuss together.
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 or like it, if you or your family and friends are also middle-aged and elderly, but also excessive walking exercise, please forward this article to the need for them, thank you!