Although people's living standards have increased by several grades, many people dare not eat sea plugs anymore, and now the three high probabilities of the elderly have risen greatly, so the middle-aged and elderly people always have their own attachment to health.
In addition to going to bed early and getting up early, there are good sleep habits, as well as a health method of walking ten thousand steps a day, for the elderly to want a healthy body the most important thing is to eat less, exercise more, but more exercise must be good for the body?
First, the relationship between the number of steps and the mortality rate
In fact, it is not that the larger the amount of exercise, the higher the number of WeChat steps, the healthier the body, especially the elderly after the age of 65, here is not for the elderly, but based on a study to draw conclusions.
The researchers selected more than 40,000 middle-aged and elderly people from it, and recorded, studied and analyzed the number of steps they took each day, and after a year of analysis, they learned that the number of steps walked per day was related to mortality, and it was not the higher the number of steps, the better.
Of course, it cannot be denied that taking a leg is of great benefit to health, and every 1,000 steps you take a day will reduce the probability of mortality by 15%, which is the result that everyone expects to see.
When the number of steps remained in the range of 6,000 steps to 8,000 steps, the mortality rate was reduced by about 40%-50%, which is already the most ideal state of health found so far.
But everything pays attention to a "degree" word, the number of walking steps is also like this, according to the study found that when the number of steps exceeds 10,000 steps, the mortality rate is not only not reduced, but increased, why is this so?
We usually say that no matter what we do, we must adhere to neutralization, whether it is the way of doing things or in sports, we need to do what we can, and what suits us is the best.
Second, why can't you over-walk
1. Easy to hurt joints
Walking quickly for a long time, the knees bearing the weight of the body for a long time, will damage the joints, resulting in symptoms of joint pain, so it seems that if you walk too much, it is a bad thing.
For the elderly, the joints are already very fragile, and with the increase of time, the joint function will gradually develop in the direction of atrophy and regression, and it is not worth the loss to deliberately increase the amount of exercise during this period.
2. Easy to hurt meniscus
The knee joint is divided into two groups of femoral-meniscus and meniscus-tibia. The anterior part of the medial and lateral meniscus is connected to the transverse ligament of the knee. If you walk for a long time, the workload of the meniscus will be greatly increased.
Because the meniscus plays a key role in the knee, can help people who are walking to reduce shocks and stabilize the knee joint, due to the slow metabolism of the elderly, the long working of the meniscus is more likely to damage the meniscus and is not easy to recover.
3. Prone to unexpected situations such as sprains
If the elderly blindly pursue the number of steps, and even some old stubborn will carry out step number competitions, this spirit of disobedience to the old is indeed worth learning, but if it hurts their own body because of this, it is not necessary.
Because when walking for a long time without rest or suddenly speed up, it is easy to have accidental injuries such as foot bending, waist twisting, knee injuries, etc., although this may seem like a small thing, but it is a big thing for the elderly.
Third, how to properly exercise the elderly
1. Moderate exercise in moderation
If you choose to walk for exercise, pay attention to the appropriate number of steps, try to control at 6000-8000 steps, remember that if you feel tired, stop and rest for a while, do not be strong for the sake of quantity.
Don't cause irreparable damage to your body because of temporary pain. Especially for the elderly over 65 years old, in order to be safe, we must carry out reasonable exercise in moderation and moderation.
2. Do a good job of strategy before exercising
When walking, pay attention to whether the posture is correct, the order of the foot landing, the way the arms swing and the strength of the shoulders and waist, must be familiar with the exercise process before proceeding.
If you want to choose other exercise methods, such as the use of outdoor fitness facilities, some of these fitness facilities are designed for the elderly, some are not suitable for the elderly, be sure to find out the use of methods and precautions before exercising and practicing.
3. The hardware equipment of the movement should be in place
The sports equipment referred to here is not a large device such as a treadmill, but our clothing and some sports assistance gadgets, which can help our exercise to play a more obvious effect.
To wear loose, comfortable tops and pants, sportswear is the best choice, shoes should also wear comfortable, fit, soft to the touch shoes, you can also wear some elbow pads on the knee joint, wrist joint, etc.
summary
I believe that everyone has understood the relationship between the number of steps and the mortality rate, so the concept of the more exercise the better must be changed, especially for the elderly over 65 years old, to control the number.
As the saying goes, "the body is the capital of the revolution", with the prevalence of the aging of the population, the social pension welfare is becoming more and more popular, and the sports places and learning places specially built for the elderly are available.
In addition to sports, everyone can develop hobbies, cultivate the body and mind, and everything will follow.