Aunt Zhang, more than fifty years old, usually has no other hobbies, likes to exercise when there is nothing to do, often walks in the park near the community, basically more than 20,000 steps a day.
Aunt Zhang has always believed that more exercise and walking more are good for her health, so she usually encourages her good sisters to join her, but the good sisters have not persisted.
But who knows, this way of pursuing health has brought great trouble to Aunt Zhang, when she went for a walk in the park every day on the weekend, Aunt Zhang suddenly felt leg pain, and even the pain was too painful to walk.
Afterwards, I went to the hospital for a consultation and found that it was too much walking, which damaged my knees and formed a fluid accumulation, which caused the pain.
As we all know, walking exercise is good for human health, many elderly people in order to pursue the health effect, think that the more you walk the better, every day 10,000 steps from the bottom, do not know that this is not only not healthy, but also hurt the body.
So, how many steps is the healthiest? Zhang Boli, an academician of the Chinese Academy of Engineering, gave the answer: 7,000 steps.
First, as long as you start walking, it is good for your health
Zhang Boli, an academician of the Chinese Academy of Engineering, said in an interview: For the elderly, walking is an excellent way to exercise, it is recommended that the elderly insist on walking 6000-7000 steps a day, which has positive significance for health, if conditions permit, you can slightly increase the number of steps, and speed up the walking speed, let the heart rate be slightly faster, slight sweating is the best state.
Previously, multiple studies have found that walking more is associated with a reduced risk of death, and a study published in JAMA Network Open found that people aged 38-50 walked at least 7,000 steps a day, which was associated with a 50%-70% lower risk of death.
The study enlisted 2110 volunteers aged 38-50 years old, learned about their age, gender, height, and basic daily lifestyle habits (such as smoking, drinking or not, eating habits), and asked them to wear accelerometers, collect daily steps and walking speed, and follow up subjects every 2 years.
Eventually, the researchers found that if you can walk 7,000 steps a day, you can reduce the risk of death by 50%-70%. Walking around is positive for health and longevity.
Second, insist on walking and exercising every day, and the body will reap these 5 major benefits
Walking is good for the body, so do you understand what is good about it? It mainly includes these 6 aspects:
1. Strengthen the heart
When walking, it can speed up the heart rate, thereby promoting blood circulation, and finally achieve the purpose of strengthening the heart, especially in patients with stable coronary heart disease, angina, etc. If you can adhere to walking exercise, it will help the recovery of the disease.
2. Protect the joints
Proper walking can not only speed up the speed of joint fluid filling, reduce friction between cartilage, alleviate external impact, but also promote the absorption of calcium, increase the function of lower limb muscles, and better protect joints.
3. Promote metabolism
If you have been sitting still, the speed of human metabolism will also slow down, and proper walking, especially a certain intensity of fast walking, can speed up the speed of metabolism, increase calorie consumption, and help prevent constipation and other diseases.
4. Lower blood sugar
When blood sugar is outside the normal range, you need to rely on insulin to lower blood sugar, and proper exercise can improve insulin sensitivity, thereby playing an auxiliary role in lowering glucose.
5. Prevent bowel cancer
Walking is also an excellent "anti-cancer drug", a study by the National Cancer Institute found that proper adherence to walking can prevent bowel cancer, breast cancer, prostate cancer and other cancers to a certain extent.
Third, these 3 abnormalities appear when walking, and you need to pay attention
In terms of walking posture, everyone is different, but some "strange" walking postures are likely to be a signal of disease, at this time we must pay attention to vigilance.
1. Drunken step
If you do not drink alcohol, but you walk shakily, you can not go out of a straight line, just like drunk, beware of cerebral hemorrhage, cerebral infarction, brain tumors and other diseases leading to cerebellar damage, lesions caused.
It is recommended to go to the emergency department, neurology, neurosurgery and other departments for relevant examinations and investigations in time.
2. Mop step
When walking, the steps taken are not the same, such as after the left leg is taken, the right leg cannot make the force, and can only be dragged like a mop to keep up.
In this case, it is necessary to beware of lumbar disc herniation, mostly due to nerve compression caused by insufficient muscle strength in one leg, and severe symptoms can occur in a limp situation.
It is recommended to seek medical treatment in time, usually pay attention to keep warm, prevent cold, avoid sitting for a long time, reduce the load on the lumbar spine, and try not to bend down to pick up heavy objects.
3. Small broken steps
When walking, you can't open, you can only take small steps, and the body will lean forward, when you walk, your hands are stiff, you can't swing naturally, and your face is also relatively stiff, so beware of Parkinson's.
It is recommended to seek medical treatment in time to avoid increasing the risk of falling and causing fractures, which is very dangerous for the elderly and is easy to disable and kill.
Fourth, do not pay attention to these 3 points when walking, no matter how much you walk, it is useless
Walking exercise, not only the number of steps, but also pay more attention to the intensity, time, place and other aspects, if a certain link has a problem, walking more is useless.
- Walking time
Generally speaking, if you are an elderly person, it is most appropriate at 4 to 5 pm. Because it is too early, the blood pressure is higher at this time, and the probability of cardiovascular events is greater; and the light is poor at night, the line of sight is poor, and it is easy to fall and other accidental injuries.
If you are a healthy adult, as long as you have the awareness of exercise and pay for action, whether morning or evening, in the afternoon, it is worth encouraging.
- Walking intensity
Exercise to do what you can, don't force yourself, in general, moderate-intensity exercise can be, how to judge the intensity is appropriate? In general, it feels slightly breathless, but can be comfortable to talk to, indicating a moderate pace.
- Walking place
Generally speaking, the streets and highways are places where air pollution is more serious, which is easy to cause damage to the respiratory system, so try to avoid it.
Try to choose parks and other occasions, the air quality is better. If possible, try to choose a plastic floor, which has a certain cushioning effect on the joints and can reduce joint damage.
Summary: Walking may seem like a very simple activity, but in the eyes of scientists, it is the simplest way to exercise. As soon as you start walking, the body can reap health benefits. However, it should be noted that when the elderly carry out walking exercises, they should pay attention to the intensity, so as not to turn the health into "hurting the body".
Resources:
[1] "20,000 steps a day hurt the knee, 30,000 steps broke the thigh bone!" How many steps per day is the healthiest? 》. Pingdingshan Micro Report .2016-09-18
[2] "The longer you go, the longer you live!" New study adds evidence: 7,000 steps per day may reduce the risk of death by more than half". Fruit Shell.2021-09-14
[3] "[Popular Science] 6 kinds of strange walking postures, may be physical problems! A must-see for the elderly at home→". Guangdong Health Information .2022-01-06
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