Before reading this article, I sincerely invite you to click "Follow", which is not only convenient for you to discuss and share, but also to share more professional health knowledge with you, so as to escort your health, thank you for your support.
"Uncle Wang Dongdong, what's wrong with you?" Dr. Zhang Jinsong looked at the white-haired and faltering Uncle Wang Dongdong in front of him, and frowned slightly.
Uncle Wang Dongdong glanced up at Dr. Zhang Jiansong, and his voice trembled a little: "Doctor Zhang Jiansong, my legs and feet have always been unfavorable in the past two days, I want to ask, is it really good to insist on walking every day? Am I walking too much?"
Dr. Zhang explained: "Of course, there are benefits to walking, but after the age of 60, you should pay attention, there are a few misunderstandings that you can't fall into. Many elderly people think that the more they walk, the better, but this is not necessarily the case......"
Uncle Wang's life after retirement is relatively peaceful, and his main activity every day is to walk in the community. He always felt that as long as he walked more, he would be healthy. Recently, however, he felt pain in his knees, and he felt more tired after walking more.
Dr. Zhang said: "The first misconception is the amount of walking. Especially for older people, the pressure on the knee and ankle increases with the amount of walking. Excessive walking can cause arthritis or exacerbate pre-existing symptoms. ”
"Oh, that's right. Uncle Wang Dongdong asked: "I walk alone every day, and sometimes I want to walk faster while walking, is this okay?"
Dr. Zhang explained: "This involves the second misunderstanding - the problem of speed. Many older people think that walking faster will increase the intensity of their workouts, but this is not the case. ”
"Walking fast increases the risk of falls and puts a greater burden on the heart. For people over 60 years old, it is recommended to take a relaxed pace, maintain a stable heart rate, and not be too rushed. ”
"The third misconception is the time to walk. "Some elderly people like to go out for a walk immediately after dinner in the evening, which is actually not good for digestion. You should rest for at least half an hour after dinner before taking a moderate walk. ”
"There's also neglecting to hydrate when walking. "Many elderly people deliberately cut back on their water intake because they are worried about going to the toilet frequently. This is very bad for the body. ”
Uncle Wang Dongdong asked: "Then my knee hurts, is it that I can't walk?" Dr. Zhang Jinsong replied with a smile: "It's not that I can't walk, but I have to adjust the way I walk." ”
"You can try short, multiple walks, and do simple stretches before and after walking to strengthen your leg muscles and reduce stress on your knee joints. It is also very important to wear the right footwear to reduce the impact when walking. ”
Dr. Zhang added: "Actually, in addition to these regular suggestions, I have another one that you may not have thought of. ”
"Did you know that music also has an impact on the effect of walking? It's not as simple as listening to a song, listening to proper music while walking can help regulate cadence, reduce psychological stress, and even have benefits for cardiovascular health. ”
Uncle Wang Dongdong was surprised: "This is really the first time I've heard of it, what kind of influence method?" Dr. Zhang Jinsong then explained: "For example, walking with rhythmic music can naturally increase walking speed, but you will not feel extra fatigue. ”
"It's a good way for seniors who want to increase the intensity of their exercise but are worried that their bodies won't be able to handle it. Not only that, but music can also elevate the mood and make people enjoy the process more while walking, which subtly improves the quality of the workout. ”
Dr. Zhang nodded: "You can choose some classical music or jazz music with a steady rhythm, which can help you maintain a stable mood and not go too fast because you are too excited." ”
At the same time, such music contributes to the stabilization of cardiovascular function, especially for the prevention of cardiovascular diseases. ”
Through this conversation, Uncle Wang Dongdong not only solved his doubts about walking, but also unexpectedly learned new knowledge about the combination of music and walking.
He also plans to adjust his pace and rhythm the next time he walks to better match the music and make each walk a pleasant exercise for his body and mind.
What do you think about whether it is good to walk every day? Welcome to discuss in the comment area!