"Dr. Li, I have been feeling tired from my recent walks, could it be because I am walking too quickly?" asked Zhang Ming, a retired engineer, with some confusion.
When Dr. Li heard this, he frowned slightly, "Walking briskly is indeed a form of exercise, but if it is excessive, it may have adverse effects on health. What you may not know is that there have been many cases of sudden death recently, and a large part of it is related to unreasonable walking habits. ”
When Engineer Zhang heard this, he was shocked, "Then should I slow down to avoid putting too much pressure on my heart?"
Dr. Li nodded, "It is precisely in this way that a scientific and reasonable way of walking can truly achieve the effect of health preservation." As you get older, you need to pay more attention to how you exercise and how hard you work. ”
Zhang Ming took a deep breath, "Then I have to adjust my walking habits, health is the most important thing." ”
This conversation reminds us that even seemingly simple walks need to be done scientifically and rationally to ensure the health and safety of the body.
Why are more and more people dying suddenly?
First of all, poor lifestyle habits are an important factor. Modern people live a fast-paced life, work pressure, often stay up late, eat irregularly, lack of exercise, these bad habits will pose a potential threat to physical health and increase the risk of sudden death.
Secondly, cardiovascular disease is one of the leading causes of sudden death. Due to the great changes in the lifestyle and diet of modern people, the dietary habits of high fat, salt and sugar, as well as unhealthy behaviors such as lack of exercise and smoking, have led to the rising incidence of cardiovascular diseases. Cardiovascular disease, on the other hand, often has no obvious early symptoms, and once it occurs, it can lead to sudden death.
In addition, excessive mental stress is also an important trigger for sudden death. Modern people are facing tremendous pressure in work and life, and are in a state of tension and anxiety for a long time, which will cause a great burden on the body and increase the risk of sudden death.
Finally, it is important to note that sudden death is not completely unpreventable. The risk of sudden death can be effectively reduced by improving lifestyle habits, maintaining a healthy diet and exercise pattern, and reducing mental stress. At the same time, regular physical examinations to detect and treat potential health problems in time are also important means to prevent sudden death.
What are the wrong ways to walk and be harmful to your heart
Too fast: If you go too fast while walking, your heart needs to pump more blood to supply oxygen and nutrients, which increases the burden on your heart. For people with weakened heart function or heart disease, this can lead to insufficient blood supply to the heart, triggering angina pectoris or even myocardial infarction.
Take a walk immediately after a meal: Strenuous exercise, including a quick walk, immediately after a meal, may cause blood flow to the muscles and bones, which can affect digestion. At the same time, this can also put additional stress on the heart, as it needs to meet the blood demands of both the digestive and locomotor systems.
Walking with the chest: Walking with the chest compresses the stretching space in the lungs, which may affect the heart and lung function. Walking like this for long periods of time may adversely affect the heart as it restricts oxygen intake and makes the heart need to work harder when pumping blood.
Neglect of proper rest: Long continuous walks, without proper rest, may keep the heart in a state of high load for a long time. This can put too much strain on the heart, especially for people whose heart function is already impaired.
Walking in extreme weather conditions: Walking in extreme hot or cold weather can put an extra strain on the heart. In hot weather, the body needs more blood to dissipate heat, while in cold weather, the body needs to maintain body temperature, both of which increase the workload of the heart.
How to take a walk is good for health
Maintain an appropriate pace: When walking, choose a pace that works for you. It is not necessary to walk too fast to avoid putting unnecessary strain on the heart and joints. A moderate pace allows you to enjoy your walk better and is also good for cardio exercise.
Maintain good posture: Keep your head up, chest up, shoulder relaxation, and let your arms swing naturally. Proper posture can help improve breathing and reduce pain in the neck and back.
Choose the right time and place: Try to walk at a time and place with good air quality, such as in the early morning or late afternoon in a beautiful place such as a park, riverside, etc. Avoid walking in busy traffic sections to reduce air pollution and noise disturbances.
Wear comfortable shoes and clothing: Choose breathable, well-fitting sneakers and loose, comfortable athletic clothing. This reduces friction and discomfort and makes the walk more enjoyable.
Eat in moderation: Avoid eating large amounts before or during a walk, especially greasy and heavily flavored foods. Eating in moderation can help you maintain your strength and avoid an upset stomach.
Maintain consistency and regularity: Try to take regular walks each day for 20-30 minutes at a time. A consistent and regular walking habit can lead to better health results.
Combine with other exercises: Walking is a low-impact aerobic exercise that you can combine with other forms of exercise, such as yoga, swimming, or strength training, to improve your fitness across the board.
Pay attention to hydration: Pay attention to hydration before and after walking to avoid dehydration. Especially in hot weather, it is even more important to drink plenty of water to maintain the body's water balance.
Note: The health and wellness suggestions in the article are for reference only (part of the picture is from the Internet, and the infringement contact is deleted)