Text | Guo Yuzhe
Editor|Daewoo
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Once a person passes 60, the body's function will slowly decline, and many chronic diseases will appear, such as high blood pressure, diabetes, cardiovascular disease and so on.
If you change your living habits and exercise more from this time, you can reduce the chance of disease, so as to achieve the purpose of prolonging life and improving the quality of life. Come and see what kind of exercise walking has!
First, walking 10,000 steps a day, your body will have three consequences
Walking is indeed a very suitable exercise for the elderly, helping to maintain their physique, for the elderly, one or twenty thousand steps a day is considered a moderate intensity exercise.
If you stick with it for too long, there will be three results. Of course, if people who walk without 3 characteristics deserve congratulations, health can be expected.
1. Soreness of the phalanges
Walking for a long time is likely to cause joint soreness. In long-term walking exercise, the joints have to bear the weight of the body, as well as the impact force during exercise.
If too many steps are taken, then the burden will exceed the limits of what it can bear.
There are many main factors that can cause this to happen, because the joint is too burdened, or because walking in the wrong way causes it to be painful.
2. Knee exudate
There are many factors that contribute to fluid accumulation in the knee, and knee fluid accumulation is caused by excess water accumulating in the knee, causing pain and swelling of the joints. In fact, it causes, for example, trauma, infections, rheumatic diseases, metabolic disorders, etc.
In addition, prolonged high-intensity walking may also lead to the development of fluid accumulation in the knee.
3. Tiredness every day
Walking more than 10,000 meters a day, there is also a problem, that is, day after day of high-intensity training, not only does not make you stronger.
This is because the human body needs to consume a lot of energy and oxygen when performing high-intensity exercise, and also generates some garbage.
For example, lactic acid, not enough rest, but make yourself more tired and lack of sleep. This garbage accumulates in the muscles and causes muscle fatigue and soreness.
Second, more exercise, can prevent and treat many diseases? Take a look at the experts' comments
Walking is indeed a very suitable exercise method for middle-aged and elderly people, but walking and walking is one of the most common exercise methods in life, but can walking and walking cure diseases? Let's take a look at what the experts have to say.
If you take a few more steps in a day, or a few more steps, your chances of developing age-related diseases will decrease.
Therefore, do not underestimate the most basic exercise method of walking, because walking can enhance physical fitness in many ways.
For example, it improves blood flow, supplies enough oxygen and nutrients to the brain and the whole body, and excretes garbage from the body to accelerate metabolism.
Third, you can't just wander around, keep some important things in mind
The so-called "100 steps after meals, life to ninety-nine", walking and walking are a healthy exercise, not casual walking, to keep in mind the following three points, in order to achieve twice the effect with half the effort.
1. Be careful about walking postures
The main thing about walking is to have a good walking posture, and in daily life, many elderly people have some bad walking postures.
The old man should be on tiptoe, relax his body, swing his arms, stand upright and bend slightly, have even steps, and a steady forward center of gravity.
Good posture balances the weight of the human body, reduces the pressure on joints and bones, and reduces the chance of osteoporosis.
In addition, it can make the opening and closing range of the chest cavity larger, which is conducive to breathing, improves blood circulation, and improves cardiopulmonary function.
In addition, during walking, maintain a good posture, appropriate posture can also exercise the thighs, calves, hips, back and other muscles, improve the strength of the muscles, play a certain anti-aging effect. For example, bowing the head hunched, bending over, etc., this posture walking is not good for the body.
2. Pay attention to the length of your walk
The time of walking should also be paid attention to, it should be in the early morning or dusk, when the temperature is low, and the concentration of moisture and pollutants in the atmosphere is also less, so as to avoid high temperature, strong ultraviolet rays and other harm to the human body.
It is also conducive to alleviating fatigue, improving mood, and improving physical fitness, and is the most suitable time for the elderly to exercise exercise.
3. Pay attention to stretching
Finally, it should be noted that walking is different from playing ball, long-distance running, etc., and can be done at any time, without any stretching. In fact, it's a misconception that it's important to stretch moderately before and after walking.
Stretching before walking can reduce your stress on muscles and joints, enhance your body flexibility, reduce your body stiffness, enhance your sense of balance when walking, and reduce the chance of injury when walking.
The role of stretching after walking can not be ignored, moderate stretching can relieve muscle fatigue and pain, accelerate muscle healing and repair.
What do you have to say about this? Welcome to leave your opinion in the comment area!