內容目錄
The same is walking, why do some people take care of their health, while others walk to waste their knees?
Let’s look at two cases:
Case 1:
Chen Jingxiong, Academician of Chinese Academy of Engineering He is just 101 years old this year. He has made great contributions to the country’s aerospace industry. Although he is old now, his physical fitness is still very good. He claims that he has not seen a doctor in 50 years. The secret to his health is walking. When he was old, he liked to jog. After the age of 75, he switched to walking. He went out to walk twice a day, once in the morning and once in the afternoon, for a total distance of 3 kilometers.
Case 2:
According to “Guangming.com”, Mr. Wang from Hangzhou wanted to lose weight by walking, so he walked 15,000 steps every day , almost rain or shine, the starting point was good, but the ending was tragic. Within a week, Mr. Wang suffered from unbearable knee pain and was diagnosed with knee joint synovitis.
Seeing this, everyone may be puzzled. It is obvious that two people are walking, why are the endings different? How many steps should you take every day? Do you walk 10,000 steps a day? This time there is a new study, especially for the elderly, don’t force it.
1. How many steps should I take every day? Check out the latest Lancet study
On March 2, 2022, a new study published in The Lancet Public Health, a Paluch-led team A seven-year analysis was conducted to determine the optimal range of steps per day for people of different ages, and the study examined the effect of the number of steps taken per day on all-cause mortality in adults.
The study found that regardless of speed, compared to people who walked 3,553 steps per day—
1. 5,801 steps per day reduced the risk of death by 40%< /strong>;
2. Walking 7842 steps per day, the risk of death decreased by 45%,
3. Walking 10901 steps per day, the risk of death decreased 53%.
It is worth noting that for people 60+ years, a stable daily step count of 6000-8000 steps was associated with a lower mortality rate risk-related, more steps had no additional lifespan benefit; for adults under 60, associated with a reduced risk of death It means that the number of walking steps per day is between 8000~10000 steps.
Second, don’t be superstitious about walking 10,000 steps a day, the older people are not the more steps the better
< p>Since Japan’s successful bid to host the 1964 Olympic Games, the slogan “walking 10,000 steps a day” has been put forward, and this slogan has slowly taken root in people’s hearts. Many people believe that walking 10,000 steps a day is good for the body. Even posting the number of steps taken on WeChat every day, it seems that the more you walk, the better. In fact, this is a misunderstanding.
Li Weiping, director of the Department of Sports Medicine at Sun Yat-sen Memorial Hospital of Sun Yat-sen University thinks that when you are older, walking about 6,000 steps a day is enough, because excessive walking will cause serious problems Damages the cartilage in the knee, causing knee pain. Especially for the elderly over 70 years old, if they usually eat less and have a light diet, the calorie intake by themselves has been reduced, even if they walk 6000 or 8000 steps a day. To achieve the “balance between eating and moving”, there is no need to pursue the goal of walking 10,000 steps a day.
Third, what benefits can I get from walking every day?
Dietary Guidelines for Chinese Residents recommends 6,000 steps per day for adults, but in reality, the average daily number of steps for adults is only 2,000~3,000 steps. In fact, if we can keep walking every day, we can get a lot of benefits.
1. Improve cardiopulmonary function
Walking, the blood circulation of the whole body will be better, which is beneficial to promote human metabolism, Thereby improving cardiopulmonary function, allowing oxygen to reach all corners of the body.
2. Exercise muscles and delay muscle loss
With age, muscle content will gradually decrease. For the general population, After the age of 30, the muscle will be lost at a rate of 1% per year, and if it is a person who does not exercise regularly, it will lose 3-8% of the muscle content every ten years.. Walking in large steps can better exercise the muscles of the core parts such as the back muscles, leg muscles and buttocks, and delay the loss of muscles.
3. Increase the elasticity of blood vessels and prevent hardening of the arteries
Walking can increase the stretching and contraction of muscles, which can affect the function of blood vessels. To a certain degree of benign stimulation, it can increase the elasticity of blood vessels and prevent hardening of the arteries.
4. Exercise the brain to prevent dementia
Walking can stimulate the nerve conduction between the brain and the feet to a certain extent, so that the brain and the feet can be stimulated to a certain extent. The exchange of information between ministries has become more frequent, which is beneficial to help exercise the brain and prevent dementia.
5. Get happiness and prevent depression
When you walk, your back will be straight and your vision will become better. This posture can give you A feeling of youth and vitality makes people feel happier and more happy, thereby preventing depression.
Fourth, how to walk is useful? Keep in mind the “three five seven” principle
Although insisting on walking is good for health There are many benefits, but you must also pay attention to the way you walk to achieve the desired effect, and follow the “three five seven” principle when walking.
Three: Refers to walking for 30 minutes each time, and the walking distance is 3 kilometers;
Five: refers to the number of exercise times per week;
Seven : Heart rate during exercise plus age is 170 beats per minute.
Two important points also:
1. The right place to walk
It is very important to choose the right place to walk, a study published in The Lancet found that in parks Walking has the effect of obviously improving lung function and softening arterial blood vessels, while walking on the street has only a weak effect on improving lung function, and the condition of arteriosclerosis will worsen. This is because there is more serious air pollution on the street, and traffic will More harmful gases such as sulfur dioxide, carbon monoxide, and nitrogen oxides are emitted. When exercising, due to faster and deeper breathing, more harmful gases will be inhaled, which will harm the body.
2. Walking The posture should be correct.
If you bend over while walking, not only will you not be able to achieve a good exercise effect, but it will easily damage the soft tissues. When walking, the curvature of the spine will also make people tense, which will lead to brain damage. Excessive fatigue affects sleep. The correct walking posture should be with the head held high, so that the meridians can be better relaxed, and the body can get the proper oxygen supply.
We walk almost every day. Walking is a good exercise for health. If you can stick to the correct way of walking, it will bring many benefits to the body. For the elderly over 60 years old, walking intensity It is suitable and very suitable for exercise, but you need to be careful not to backfire. The knee joint is already in the stage of degeneration, so don’t pursue too high intensity.
References:
[1] “Daily” steps an d all-cause mortality: a meta-analysis of 15 international cohorts”. The Lancet Public Health. 2022-03-02
[2] “Walking Follows the “Three Five Seven” Principle”. China Weather Network .2018-04-08
[3] “You Can’t Lose Weight by Walking Ten Thousand Steps a Day”. Life Times.2021-01-20
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