Lao Zhang is a retired chef, and after retirement, he likes to take a walk on the nearby river embankment and feel the comfort of the breeze.
One day, when Lao Zhang was strolling on the river embankment, he suddenly felt dizzy and stopped.
"Lao Zhang, what's wrong with you? Doesn't look right. An old neighbor who often walked with him noticed the anomaly and asked with concern.
Lao Zhang shook his head and said with a wry smile: "Maybe I was in too much hurry just now, and I feel a little dizzy." ”
"Did you know? In a previous article, it was written that doctors advise people after the age of 60 to pay attention to the '4 don'ts', especially when walking. The old neighbor explained.
Lao Zhang asked curiously: "What exactly is the '4 don'ts'?" ”
The old neighbor replied with a smile: "Don't have an empty stomach, don't overwork, don't wear shoes that don't fit, and don't take long walks in a polluted environment." ”
After listening to the advice of his old neighbor, Lao Zhang had a number in his heart and decided to pay attention to following these "4 don'ts" in the future to protect his health.
In the following days, Lao Zhang maintained a moderate walking exercise every day, and he found that his dizziness symptoms had improved, and his mental state was more full.
01 Walking is a taste of "longevity medicine"?
Reduces the risk of chronic diseases:
Regular walking exercise can help reduce the risk of several chronic diseases, including heart disease, stroke, and type 2 diabetes.
According to reliable data, 30 minutes of walking exercise a day can reduce the risk of heart attack by 15% and stroke by 20%.
In addition, walking can also effectively control weight and reduce the risk of developing type 2 diabetes.
Promotes neuronal activity in the brain:
Walking helps stimulate neuronal activity in the brain, improving cognitive function and memory.
This is helpful in preventing dementia and other cognitive diseases.
Boost Mental Health:
Regular walking exercise can help relieve anxiety and depression and reduce mental stress.
When walking, the body releases neurotransmitters such as endorphins that can make people feel happy and relaxed, which can help boost your mood.
Improves sleep quality:
Moderate walking exercise can help regulate the biological clock and improve sleep quality.
Walking in the evening can also promote physical relaxation, relieve tension during the day, and help you fall asleep.
Enhance physical fitness:
Walking is a low-intensity aerobic exercise that helps build cardiorespiratory fitness and muscle strength.
Walking also promotes the circulation of qi and blood, improving the body's metabolism and immune function.
02 Doctor's advice: After reaching the age of 60, keep in mind the "4 don'ts" when walking
Don't do it on an empty stomach: Walking and exercising on an empty stomach can easily lead to low blood sugar, which may cause dizziness, dizziness and other uncomfortable symptoms. Therefore, try to wait until after breakfast or other light meals before walking to ensure that your body has enough energy to support you.
Don't overexert yourself: As you age, your body's endurance and recovery capacity wanes, and excessive exercise may lead to physical fatigue and discomfort. Therefore, when doing walking exercises, pay attention to moderation and avoid exercise that is too strenuous or too long.
Don't wear shoes that don't fit: Choosing the right shoes is essential for walking exercises. Ill-fitting shoes can lead to foot pain, shoe prints, and even foot injuries. Therefore, choose comfortable, supportive shoes to protect the joint and bone health of your feet.
Don't walk for long periods of time in highly polluted environments: The health effects of air pollution are self-evident, and prolonged exercise in polluted environments may increase the risk of respiratory and cardiovascular diseases. Therefore, when choosing a place to exercise, try to choose an outdoor environment with fresh air and avoid walking in polluted areas for a long time.