Walking like flying out of the sky? Quit it!

In the parks and community squares in the midsummer evening, the music of the walking team is getting late. The men, women and children in the team were full of energy, and many young people who passed by said they were ashamed and couldn’t keep up. Many walking enthusiasts not only insist on participating in daily “group fitness”, but also intend to continuously improve their speed and number of steps. They believe that the more these values, the better. Get fit and live longer!

Heart patients often ask me, “Doctor, will I join a walking group after I leave the hospital, will it make my heart stronger?” Here, I would like to share with you all One word: exercise is good, but not too much!

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Life is movement

but must be “reasonable exercise”

Indeed, long-term adherence to reasonable exercise not only helps in the recovery of heart disease, but also reduces the occurrence of various diseases, and even helps prolong life. A large study of 1.44 million people in the United States and Europe found that active exercise can reduce the risk of 13 types of cancer, according to authoritative research. For example, esophageal adenocarcinoma decreased by 42%, liver cancer decreased by 27%, and lung cancer decreased by 26%! In addition, exercise can also prevent osteoporosis, control blood pressure, and even taking a 40-minute walk 4 days a week can reduce the number of colds per year by 25%-50%, and the time to recover from colds Also cut in half!

But here’s the thing: not all exercise is “reasonable exercise.”

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How can I tell if a sport is “reasonable”?

There are two key elements of reasonable exercise, one is exercise intensity, and the other is type of exercise.

No matter what kind of exercise you do, consider safety first and then exercise effectiveness. That is, choose the appropriate exercise method according to your own health status and cardiopulmonary exercise. If exceeds its own tolerance level, it often damages health. And keeping your heart rate within the “target heart rate” range while exercising is a scientific and simple method. How to calculate the safe heart rate range when exercising?

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1. For healthy people with no physical problems, if they do not exercise regularly, the maximum heart rate during exercise is: 170-age; Friends who exercise regularly, the maximum heart rate is: 180 – age.

2. For people with underlying heart disease, target heart rate = (maximum heart rate – resting heart rate) x 60 % + resting heart rate at rest.


Why Walking Groups Are Not “Healthy”

For middle-aged and elderly friends, brisk walking is indeed a suitable exercise. However, many of my friends are really too “excessive”.

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The amount of brisk walking should adhere to the principle of “too much”: most of my friends insist on 6,000 steps a day, and each exercise is enough for about half an hour. Many “runaway groups” often start at 20,000 to 30,000 yuan, and they walk for 2 hours. Longevity may not be effective, but it may cause meniscus or leg muscle damage.I have to go to the orthopaedic hospital first.

We should walk slowly for 5-10 minutes before going fast, and the pace should be half of the height. For example, for a friend who is 1.6 meters tall, the pace should be kept at about 80 cm. That’s it. In addition, simple stretching and recovery movements should be performed after the brisk walking exercise, which can relieve the discomfort caused by the strenuous exercise.

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Longevity doesn’t have to be intense

Actually, many sports have been shown to “live longer.” According to a study of 80,000 people in the British Journal of Sports Medicine, racket sports, such as table tennis and badminton, can reduce the overall risk of death by 47%, and reduce the risk of cardiovascular disease death by 56%, which is the highest among ” “Longevity Exercise” ranks first; swimming can reduce the overall risk of death by 28% and the risk of cardiovascular disease death by 41%, ranking second; in addition, yoga and running are also recommended exercise methods.

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Author | Zhang Jianbo Attending Physician of Cardiology Department of Cangzhou Central Hospital

Review | Yang Li Researcher, Institute of Cardiovascular Diseases, Sixth Medical Center, PLA General Hospital

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