Ms. He, a citizen of Nanning, was influenced by the ranking of walking steps in her circle of friends this year, and began to join the walking exercise and fitness, walking tens of thousands of steps every day. Sometimes, in order to occupy the cover of a circle of friends, she has taken more than 20,000 steps. Unexpectedly, a few months later, my knee hurts unbearable when I walk. I went to the hospital for examination and was diagnosed as synovitis of the knee joint.

After running away from home for more than three months, my knee became ill.

"I just want to remind everyone not to exercise for the number of steps." Ms. He, a citizen of Nanning, is 58 years old. After retiring a few years ago, she initially took square dance as a fitness and entertainment project. At the beginning of this year, she took part in the race walking fitness competition.

Ms. He has no other diseases. Before that, she didn't check whether there was anything wrong with her knee. She felt unbearable pain in her knee after running away from home for more than three months before going to the hospital for examination. The doctor diagnosed synovitis of lacquered joint. "Most people walk ten thousand steps every day. As long as they have completed 10,000 steps, the mobile phone sports software will remind them that they have completed 10,000 steps, so that they can be practical. " Ms. He said that when she first started walking, she walked in the community and walked around the community trail for five or six times, which was five or six thousand steps, which simply failed to reach the goal of 10,000 steps. Later, she learned that many retired workers and sisters around her went to the park and walked more than 10 thousand steps every time. I just joined their park and rampaged. The task every day is to walk 10,000 steps. Sometimes, in order not to be too backward among friends, Ms. He will take thousands more steps, up to more than 20,000 steps.

"If I don't take ten thousand steps, I will be named by them. In fact, it is very tiring to walk 10 thousand steps, but if I don't walk enough, my sisters who pay attention to my sports rankings will ask me if I am uncomfortable. " Ms. He said that because everyone in the circle of friends is secretly competing, she sometimes insists on walking more than 10,000 steps and doesn't want to rank too low. Because of this, I didn't expect problems to appear a few months later.

Expert reminder

Exercise should be scientific, and four situations are not suitable for walking and fitness.

How many steps is suitable for walking fitness every time? Is walking fitness suitable for everyone? What should I pay attention to when walking? Huang Yun, a professor at Guangxi Institute of Physical Education, said that "how many steps are appropriate and suitable for fitness" varies from person to person. It is generally believed that moderate-intensity aerobic exercise can play a role in fitness, which can be evaluated in the following three aspects: first, exercise for more than 30 minutes (it is recommended not to exceed two hours), second, subjective feeling is slightly tired, and third, exercise 3 to 5 times a week. Some exercise softwares set a numerical reference for walking 10,000 steps every day to achieve healthy exercise, and calculate it by integrating the above three aspects. But it must be emphasized that at least 6,000 of these 10,000 steps are above moderate intensity (that is, I feel a little tired subjectively, and I can talk but can't sing when I walk) to achieve the effect. If you take ten thousand steps lazily, you can't achieve the fitness effect.

Professor Huang Yun pointed out that although everyone can exercise by walking, it is not suitable for everyone to take walking as a long-term fitness plan. "Walking is an action mode, which can make the body move, but it is different after walking as an exercise method. Gait, gait frequency, breathing and lower limb strength should be coordinated. At this time, we must consider whether our situation is suitable. " Huang Yun said that before choosing walking as a fitness program, you should first evaluate yourself, and it is best to ask a professional social sports instructor to help you evaluate.

Huang Yun pointed out that there are four kinds of people who are not suitable for walking and fitness: arthritis, cartilage degeneration, osteoporosis and functional ankle instability. People with unstable ankles often sprain their ankles when walking, which makes them not flexible enough. In this case, walking fitness will sacrifice the stability of knee joint to gain flexibility. In other words, the knee joint itself is responsible for stability, because the ankle joint is not flexible enough, which makes the knee joint undertake flexible work, which is very easy to cause knee joint injury and inflammation.

In view of the phenomenon of walking steps and ranking, Professor Huang Yun reminded that walking steps only represent the amount and intensity of exercise, not the effect of exercise. Only by carrying out sports scientifically can we achieve the purpose of fitness. Physical exercise belongs to social sports rather than competitive sports, which is different from goal-oriented competitive sports. Social sports is health-oriented, and blindly increasing the amount of exercise or the duration of exercise for the so-called sports ranking is harmful to health. Only by combining your own situation and exercising scientifically can you enjoy a healthy life.

Source: Shangguan News