“Walk a hundred steps after a meal and live to be ninety-nine”. Proper walking every day has also become a way to maintain health. We all know that people can’t be lazy.
There should be no one who doesn’t use WeChat now. Every night, WeChat will send us a message “WeChat step count”. I don’t know if you have noticed that as long as you take more than 6000 steps in the day, you will sleep very well at night and your physical condition will be very comfortable, but if it is only a few hundred steps or even less, it will be until you lie down. You feel sick all over in bed.
The World Health Organization has indicated that proper walking every day is the best way to exercise. Walking is not only easy but also has great benefits for physical health. So let’s take a look at what benefits exercise can bring to our body?
Walking every day can effectively reduce the risk of diabetes
Appropriate walking can achieve the effect of exercise. Studies have found that moderate exercise every day in middle-aged people can effectively reduce the incidence of diabetes. Because people are in a state of exercise, the body’s blood sugar will be consumed to a certain extent, which can play a role in reducing the incidence of diabetes. The effect of controlling blood sugar.
Appropriate exercise every day can effectively control weight
Look at the people around you, there are a few fat people who love exercise, because exercise can promote the body’s health. Energy consumption will not cause energy accumulation. If the elderly want to control their weight well, they may not be able to do high-intensity exercise. They can choose to walk. According to statistics, they should walk for more than 30 minutes after meals every day. Can play a certain role in weight loss.
Appropriate walking every day can keep the joints flexible
If a person’s body function is in a long-term The state of exercise will be particularly prone to rust, and it is very likely that the machine will be down over time. Therefore, walking properly every day can effectively prevent osteoporosis. The more you move, the more flexible it is, which can effectively reduce the risk of fractures. Especially for some older people, walking slowly is more helpful to protect the joints, and can also alleviate the phenomenon of recession. Because compared with running, walking requires less exercise and is more suitable for the elderly.
A proper walk after a meal can enhance the digestion of the gastrointestinal tract
Just after eating, the gastrointestinal tract is working, especially the elderly , With the increase of age, the body functions will gradually degenerate, the digestive system will also become weak, and indigestion often occurs, so a proper walk after meals can promote gastrointestinal digestion.
What time of day is the best time of day for seniors to walk?
Some people may feel that yes It is best to walk in the morning, otherwise why is there a saying of “morning exercise”? In fact, this is not the case. Everyone knows that when you get up in the morning, blood pressure and blood sugar are relatively high. According to data, the probability of cardiovascular disease in the morning It is the highest of the day, so exercise is not recommended for everyone in the morning.
At this time, some people will think, that is the best night, why? Because after dinner, proper exercise can promote digestion, which can effectively prevent obesity. Yes, proper exercise at night can indeed effectively control weight, but it is not the best to walk at night, because the light at night is relatively dark, for us young people, it may be nothing, But not for some older people, as this can easily lead to falls.
So the most suitable time of day for the elderly to walk should be the afternoon. Why do you say this? Although every time in the day is very suitable for exercise, considering that some elderly people will have many chronic diseases, Therefore, for safety reasons, it is recommended that the elderly who want to exercise can choose the afternoon.
“Walk a hundred steps after a meal and live to be ninety-nine” So is it possible to just walk a hundred steps after a meal? Of course not. A normal person should have at least 3,000~4,000 steps a day, but these are not considered exercise. The real walking or not exercising should be 6,000 steps in addition to the 4,000 steps that must be walked. Therefore, someone asked, “10,000 a day and a great body”.
Friendly reminder: Even the simplest walk should follow a step-by-step principle, and remember to walk blindly to avoid the opposite effect.
References:
[1] “World Health Organization Announces Exercise Longevity Sutra: Fast walking can prolong life by 4.5 years”·World Wide Web·2013-3-1
[2] “People who are still exercising at the age of 60, the body is rewarding him with four major benefits…” Life Times 2019-12-20
[3] “Reminder” to walk to prevent disease Fighting cancer again! When and how much is the best time to walk?” People’s Daily 2019-10-21