No matter what age, we need exercise - young people exercise more to exercise physical fitness, improve the ability of all aspects of the body; while middle-aged and elderly people exercise is more to maintain physical fitness, slow down the rate of organ decline.
However, due to the decline of joints and some chronic diseases, the middle-aged and elderly people can choose from a limited number of sports, so walking has become the preference of many people, and the World Health Organization has identified it as "the best exercise in the world"
1
Walking can help fight disease
According to statistics, people who insist on walking for 40 minutes to 1 hour a day can increase their life expectancy by 20% compared with inactive people, while reducing the incidence of geriatric diseases.
The specific benefits are reflected in the following aspects:
Prevention and control of three highs
Walking, whether it is for the prevention of the three highs, or the control and improvement of the existing three high problems, is a favorable means.
In the process of walking, people can exercise muscle strength, while promoting blood circulation, increasing the elasticity of blood vessels, blood flow is smooth, and the pressure on the blood vessel wall will be reduced accordingly, which will improve the symptoms of hypertension to a certain extent.
Studies have shown that walking 6,000 steps a day has a great impact on blood lipids, which can improve the activity of lipoproteinase, accelerate the operation, decomposition and excretion of lipids, and can prevent hyperlipidemia, fatty liver, etc.
People can also stimulate insulin secretion when walking, and blood sugar metabolism will also be improved. Studies have shown that by walking 3 kilometers in 30 minutes a day for 3 days a week, the incidence of diabetes can be reduced by 25%; if you insist on 4 days a week, you can reduce it by 33%; and if you insist on it 4 days a week, you can reduce it by 42%.
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Protects joints and prevents osteoporosis
Walking allows bones to more rationally support body weight, thereby reducing the loss of minerals in bones, preventing and improving osteoporosis. In addition, compared with running, walking not only has less pressure on the joints, but also delays the decline of joint function.
In addition, one study found that elderly people with knee arthritis who walked 3,000 steps a day helped promote endorphin secretion, relieve bone and joint pain, and increase physical flexibility.
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Exercise the brain and prevent dementia
A foreign study followed 2257 Elderly Hawaiians aged 71 to 93 for up to 8 years and found that the elderly who walked less than 400 meters a day had an 80% higher risk of Alzheimer's disease than the elderly who walked 3200 meters a day!
Because walking not only increases brain volume, it also reduces the chance of memory problems by 50%.
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Boosts immunity and fights cancer
Walking can enhance immunity, improve endocrine, regulate hormone levels, and play a prominent role in anti-cancer and anti-cancer.
* Reader's Digest published in the United States, every day after a half-hour walk after meals, the incidence of pancreatic cancer will be reduced by 50%;
* A French study involving 4 million women showed that women of any age who insisted on brisk walking for 1 hour a day reduced their risk of breast cancer by 12%;
*The University of California's long-term follow-up of 1455 prostate cancer patients found that walking briskly for only 3 hours a week had a 57% lower degree of cancer progression than those who did not exercise.
Although walking is good, but if you don't pay attention to these points, you may also get out of a disease!
6 big things to do when walking
6-minute test method
If your heart and knees can adapt to walking movements, you can try the "6-minute test method".
Walk back and forth on a 100-meter straight road, walk at a comfortable pace for 6 minutes, and then roughly estimate the walking distance:
Below 300 meters - very poor, walking movement is not recommended;
300~374.9 meters - it is recommended to start with slow walking;
375~ 449.5 meters - meet the conditions;
More than 450 meters - better, can be improved by walking movements.
Control the number of steps
The Dietary Guidelines for Chinese Residents recommend that adults perform more than 6,000 steps of physical activity per day. Therefore, 6,000 steps per day is a relatively healthy number of steps for healthy people!
Specifically, you can add or subtract according to your physical condition.
Control your pace
The pace of walking varies from person to person, slow walking (about 70 to 90 steps per minute), medium speed walking (90 to 120 steps per minute), brisk walking (120 to 140 steps per minute), and extremely fast walking (more than 140 steps per minute).
In terms of self-perception, the minimum effective intensity is slight sweating, a little wheezing, but does not affect speech. Moderate intensity is somewhat wet sweating, panting, and coherence of speech is affected. A lot of intensity is sweating and not wanting to talk.
Middle-aged and elderly people or chronic diseases themselves are mainly at low and medium intensity.
Coherent
Some people say they exercise every day, take a few steps to the bathroom, take a few steps up and down the stairs, take a few steps in the office, and add up to a few thousand steps.
But the best walk is not "piecemeal", stop-and-go, but a combination of 30-40 minutes.
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The afternoon was most appropriate
A large number of data prove that in the morning and morning, the incidence of cardiovascular events (myocardial infarction, angina, etc.) is higher than at other times of the day. Therefore, in the morning and morning, people with cardiovascular disease risk factors should not over-exercise, and they should grasp the degree.
Poor light at night, more prone to accidental damage such as falls.
At 4-5 o'clock in the afternoon, people's physical fitness is better, their athletic ability is stronger, and it will not affect their sleep at night.
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Avoid concrete floors and asphalt roads
Not every road is suitable for walking, the ideal place should be grass, land, avoid walking on hard ground such as cement and asphalt roads, otherwise it is easy to cause a large impact on the knees and ankles.
Finally, choose a pair of fit, lightweight, non-slip sneakers!
In addition to the above precautions, in fact, different groups of people can use different moves, and the effect is doubled:
The way you walk varies from person to person
Walking, although everyone can, but to achieve a better exercise effect, you need to add some skills, and different groups of people should use different ways of walking.
Patients with high blood pressure, with their forefoots on the ground, stand up
Patients with hypertension walk, the pace of walking is appropriate at a medium speed, and the upper body should be straight when walking, otherwise it may compress the chest and affect heart function.
When walking, make full use of the cushioning effect of the arch of the foot, and the front foot should land on the ground first, and do not land on the ground first with the back heel, otherwise it is easy to cause dizziness.
Diabetes, flexion
The key to flexing is to take a big step forward, then bend the front leg to make a lunge, let the thigh parallel to the ground, hold on for a second or two, and then go forward for another leg.
As long as you insist on walking like this for 5 to 10 minutes a day, you can effectively exercise the thigh muscles, and the developed muscles are "natural sugar control drugs" that can help better control blood sugar.
Note that it is best for such people to exercise 1 hour after a meal to reduce the rise in blood sugar after a meal. It is advisable to walk for half an hour or 1 hour at a time.
However, for patients who are being treated with insulin, the time of action of insulin should be avoided to avoid hypoglycemic reactions.
Abdominal obesity, knocking away
Women with a waist circumference of more than 80 cm and men exceeding 85 cm may face the risk of excessive visceral fat.
Carrying your hands and adding some movements when walking, such as tapping the belt vein (the belt vein is wrapped around the waist, like our belt), can help reduce the waist circumference very well.
Cervical spine patients, go at 10:10
Raise your arms upwards, like a needle pointing to the "10:10" position, raise your head and chest, walk and exercise, and stick to it every day. Helps to exercise the shoulder and neck muscles, relieve and prevent cervical spine diseases.
When walking at "10:10", the walking speed should be appropriately reduced to maintain the balance of the body; it is even more necessary to ensure the accuracy of the action and not to relax because of the sore arm.
Constipated crowds, one step at a time
Walk in a straight line (i.e. model step) and twist your crotch to the left and right. Helps to increase waist strength, stimulate gastrointestinal peristalsis, and can effectively prevent constipation.
One-word step-by-step, the amount of movement does not have to be too large, 500 meters is enough. When walking, pay attention to the amplitude of movements not too large, so as not to sprain the ankle, but also with the clockwise rubbing of the abdomen, promote intestinal peristalsis, help improve constipation.
Source: I am a great doctor official micro