In our country, this slogan was put forward by the health department, but this ten thousand steps. It is different from the usual physical exercise aimed at improving heart and lung function, endurance and strength.
The health department advocates 6000- 10000 steps a day, aiming at balancing diet and exercise and avoiding sub-health symptoms such as overnutrition, overweight and obesity due to the improvement of living conditions.
There is no doubt that moving is definitely better than sitting still all day.
However, don't think that taking 10 thousand steps every day is equal to successfully embarking on the road to health. In fact, aerobic exercise needs to reach a certain intensity to achieve the effect of promoting health.
Furthermore, if you take 10,000 steps and make up for yourself by eating and drinking, it is not only futile, but also may affect your health.
What are the advantages of walking often?
1. Reduce the risk of cardiovascular disease.
Walking has always been regarded as the mildest exercise. Many studies have proved that walking every day can enhance heart and lung function, promote blood circulation and reduce the risk of stroke and heart attack.
2. Keep fit and promote metabolism.
A study in the United States shows that walking for half an hour six days a week can not only strengthen the body, but also reduce the adverse effects of metabolic syndrome. The results of this study were published in the American Journal of Cardiology from June 5 to February last year.
3. Benefits to other aspects of the body
Walking can reduce the possibility of hypertension or obesity; Raise the cholesterol index; Strong muscles are more conducive to the exercise of legs and abdomen; Reduce tension and stress; Conducive to relieving the pain of arthritis, improving bone health and preventing tooth decay.
Walking is a simple activity in daily life, which is basically not limited by age, physique and venue. Walking can make the muscles and joints of the whole body get moderate exercise. Although the amount of exercise is not large, it is very beneficial to health and can relieve stress and tension. However, when walking, some inappropriate practices will have adverse effects on health. These improper practices mainly include the following points:
1. Take a walk immediately after supper. It is not advisable to take a walk within 30 minutes after a meal, because just after a meal, the blood flow of the human body will concentrate on digesting food in the stomach. If you start exercising at this time, more blood will flow to bones and muscles, reducing the blood supply to the stomach, which will easily lead to indigestion.
2. Walk with your chest out. At the chest, the stretching space of the lungs will be squeezed, and the breathing will be shortened, which will easily affect the cardiopulmonary function. In the long run, breathing will become shallower and shallower, and it will be spit out before entering the lungs, which is not conducive to oxygen supply to the body. At the same time, if the back leans forward or backward, it will make the body out of balance, causing extra pressure on the lower back and easily causing joint pain. The correct way is to walk with your head up and your back slightly backward. Collapse can prevent shoulder, neck and back pain, and your eyes should look forward 3~6 meters.
3. Take too many things. Don't walk with too many things in your hand. Overweight hand-held items may cause shoulder and forearm injuries.
4. Insufficient drinking water. When walking, drink at least one glass of water every 30 minutes. You can take the cup in your hand or put it in your pocket.
5. Walk fast and suddenly stop. You'd better start walking slowly for 5 minutes. This will increase the blood flow of leg muscles and make the blood gradually warm. After warm-up exercise, you can gradually accelerate and increase energy consumption. 5 to 10 minutes before the end of the walk, you need to walk slowly again to gradually cool down your body. If you stop suddenly, all the excess blood will be pumped into your leg muscles and heart, making people feel dizzy and hot.
6. Walking too much. If you walk every day, use the most comfortable stride. If it is a brisk walk, the stride can be slightly larger, but it is best not to affect the natural landing of the feet, because when walking briskly, the thighs will generally drive the calves, which will make the feet fall to the ground with a bang. When you walk in this posture, the cushioning force of the soles of your feet will become worse, which is prone to knee joint injury.