With the deepening of people's attention to health, more and more people use exercise to enhance physical fitness and promote health. In all the ways of exercise, walking is simple and easy, if you can adhere to it for a long time, you can improve cardiopulmonary function, but also promote the body's metabolism, control weight, strengthen muscles and bones, so it is quite popular.
However, it is worth noting that although walking is good, it is also necessary to do what you can, if you take the "violent walk" mode, it is likely to bring a burden to the knee joint, and even damage the health of the knee joint, which is more than worth the loss.
So, how many steps a day to walk without hurting the knee joint?
In fact, due to different physical fitness, the amount of exercise that each person can withstand is also different, so there is no fixed answer to how many steps a day to walk without hurting the knee joint.
But experts suggest that healthy people walk about 10,000 steps a day is more appropriate, this amount of exercise can achieve the effect of exercise, will not cause too much burden to the body, if they themselves suffer from basic leg diseases or obese people, you can appropriately lower the standard.
It should also be noted that while exercising through walking, everyone should also pay more attention to the situation of their own body, if there is knee swelling and pain the next day after walking, it means that the amount of exercise is too large, and it should be adjusted in time to avoid harm to the knee joint.
Exercise by walking should pay attention to the following:
1. Replenish water in time
Although walking is not a strenuous exercise, the energy consumed is not much, but while walking, the body will still consume more water, especially in the case of higher temperatures or long walking distances, walking should be timely to replenish water, so as to avoid heat stroke or dehydration.
2. Wear appropriate shoes
By walking and exercising, you should choose a pair of comfortable shoes, the size of the shoes should fit the foot, not too large or too small, it is best to choose to wear sneakers, you can better protect your feet.
3. Choose the correct walking posture
When walking, choose the correct posture, the tiptoe should face forward, can not appear inside or outside the eight, when walking to avoid bending down and bowing, should keep the back straight, the arms can swing with the legs, walking stride should not be too large.
4. Choose the right time and place
When walking, you should choose a suitable time, it is generally recommended to start exercising 30 to 60 minutes after meals, in addition, if you are diabetic, avoid exercising in the morning on an empty stomach.
As for the place to walk, it is recommended to exercise in parks and other places with more trees, which helps to improve lung function, make blood vessels unobstructed, and try to avoid industrial areas, urban streets, etc., so as not to inhale polluted air, which is not good for health.
5. Ensure a certain amount of exercise
If you want to achieve the effect of exercise by walking, you can take a brisk walking method. At the beginning, the speed can be appropriately slower, and after the body adapts, the speed of walking can be accelerated, in addition, at least 30 minutes of exercise should be guaranteed every day, and at least 4 to 5 days a week can be adhered to, so that the effect of exercise can be achieved.
In short, walking is a very beneficial exercise for health, but not excessive, it is generally recommended to walk about 10,000 steps a day, which can achieve the effect of exercising the body and will not bring a burden to the knee joint. In addition, walking should also pay attention to the scientific method, but also should be adhered to for a long time, three days of fishing and two days of drying nets is not able to achieve the effect of exercise.