There are many benefits to walking
Hence the many people think
The more steps you take each day
The better the body will be
But that's not the case
Excessive pursuit of steps
Instead, it can hurt you
It's better to pay attention to the length of walking, speed, and posture
Let's follow the small circle to find out~
Chen Xingzuo
China-Japan Friendship Hospital
Deputy Chief Physician of the Department of Orthopedics
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01
Walking is another piece of evidence for the "longevity medicine".
In December 2023, Tongji Medical College of Huazhong University of Science and Technology published a prospective cohort study in the Journal of the American Association of Medical Directors, adding new evidence that walking can prolong life.
The researchers included more than 330,000 adults (average age 56 years) and found that compared with the non-walking group, walking for 90~720 minutes per week reduced the risk of death by 27%~31% and extended life expectancy by about 6 years.
In walking, the risk of death gradually decreased to a minimum at 230 minutes/week
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02
Walking reduces the risk of 6 chronic diseases
Studies have found that only 7000~8000 steps a day can reduce the risk of 6 chronic diseases.
1. 12% reduction in obstructive sleep apnea;
2. 11% reduction in obesity;
3. Type 2 diabetes reduced by 31%;
4. Hypertension reduced by 8%;
5. Gastroesophageal reflux decreased by 8%;
6. 8% reduction in major depressive disorder.
03
Walking action list, just follow it
1. Correct posture for brisk walking:
Stride:
When walking, the stride length should be larger than the normal walking stride, just half a foot more.
Gait:
Be light, with your knees slightly flexed when you land, and your heel-to-toe transition smooth, while your body's center of gravity moves quickly.
Keep your upper body straight and your hands swing your arms naturally throughout the walk.
Wrong posture:
● Walking with a hunched back: it is easy to cause backache and back pain, and pain in the back of the legs;
●Walking with a stomach: increases pressure on the joints of the lower limbs;
● Walking with feet: the pressure on the arch of the foot is relatively large, and the shoes are also destroyed;
● Inner and outer characters.
2. What is the speed at which to walk?
Walking 2~3 steps per second and about 120~144 steps per minute helps to increase heart rate and activate cardiopulmonary function.
Caution:
Although there are many benefits to walking fast, everyone must do what they can, and they must not cause sports injuries such as falls, broken feet, and strains because of the blind pursuit of walking speed.
3. How long is the right time to walk?
In the process of walking, when you feel shortness of breath and sweating slightly, keep this feeling for more than 20~30 minutes to have a effect on the heart and lungs, and you can walk 3~6 times a week.
4. When is it more appropriate to walk?
As long as you can protect your knee joints from the cold, you can walk briskly in the morning or evening. However, if you are walking after eating, you should rest for half an hour to an hour before starting.
Error Time:
● Overeating: It will cause a burden on the stomach and intestines, and eating immediately after returning from exercise will also increase the burden on the stomach and intestines;
● Walking on an empty stomach: The blood sugar is at the lowest value in the fasting state, and continuous walking will continue to deplete glycogen, which can easily lead to a drop in blood sugar and uncomfortable symptoms.
5. How to choose the place for walking?
When walking, it is best to be in a park, stadium and other places away from the road, quiet and clean, preferably with elastic plastic tracks.
Wrong Venue:
● The asphalt pavement is relatively hard, which is easy to cause a large impact on the knees and ankles;
● Walking on sandy soil is one foot deep and one foot shallow, and it is easy to fall on the feet.
04
It's the same walking, why do some people walk out of the disease instead?
1. Paying too much attention to the number of steps while walking
Wrong Practice:
When walking, pay too much attention to the number of steps, must exceed 10,000 steps, or even 20,000 steps, or compete with others, no matter how many steps, how long you walk, in short, you must walk more than others.
Correct Approach:
● 2-hour principle: No matter what kind of exercise, after exercising, the knee pain lasts for more than 2 hours, which means that you have exercised too much and need to reduce the amount of exercise.
● Step by step: You can't become a fat person in one bite of exercise, you should take your time according to your physical condition, and you can't do a lot of exercise as soon as you come up, which is easy to cause damage to your body.
2. Don't warm up before walking
Wrong Practice:
Many people are injured in sports, that is, they do not make preparations such as warm-up exercises, the joints of the body are not opened, their activities are limited, and the exercise effect is not good.
Correct Approach:
The lower limbs are the main body, and the upper limbs are supplemented, and you can do kicking, stretching and other actions.
3. Wrong walking equipment
Wrong Practice:
Wearing shoes with hard soles, such as leather shoes, can put pressure on the knees, ankles, etc.
Correct Approach:
You should choose sports shoes with airbags and air cushions, which have good elasticity and can slow down the impact of exercise.
Walking tips
1. Walking for 90~720 minutes per week can reduce the risk of death by 27%~31% and extend life expectancy by about 6 years.
2. Studies have found that only 7000~8000 steps a day can reduce the risk of 6 chronic diseases.
3. When walking, the stride length should be larger than that of normal walking, and the gait should be light.
4. When walking, walk about 120~144 steps per minute, keep it for more than 20~30 minutes, help to increase heart rate, activate cardiopulmonary function, and can do 3~6 times a week.
5. Warm up before walking and choose the right sneakers.
Source: CCTV Life Circle