"Daily line ten thousand steps to destroy the whole body? Expert: Don't walk more than this number of steps "can only be said to be reasonable, but it is one-sided. With the progress of mobile phone technology, more and more sports health software on mobile phones allows everyone to clearly understand the number of steps they take every day. Sometimes some people upload their own steps to a circle of friends to show off. 30,000 to 40,000 steps is nothing. Some people walk hundreds of thousands of steps at most. As time goes by, these thugs are more and more aware of the other side brought about by rampage, that is, chronic strain. Again, walking is good exercise, but it also needs enough. Everything has a limit, beyond which it will bring negative effects.
Long-term strenuous walking may cause strain on the muscle ligaments and periosteum of knees, ankles and heels. If the walking posture is not correct, it may hurt the muscles outside the feet and cause pain. Some people walk too fast or stride too long, which may cause great damage to lower limb joints, especially hip and knee joints. Cartilage and meniscus are worn at first, and then bone tissue will be worn, resulting in osteoarthritis of hip and knee over time. Tens of thousands of steps of "runaway" is also easy to cause micro-damage to the metatarsal of the foot, which may lead to fatigue fracture over time.
Get out of synovitis; Synovitis is a joint disease that can occur in all joints. After the synovium is stimulated to produce inflammation, the secretion and absorption of liquid are out of balance, resulting in hydrops. Although synovitis is a disease that can be recruited all over the body, most people love the "knee joint", which is one of the joints with the most synovium and the most complicated structure. Moreover, the knee joint is located in the superficial part of the limb, so the chances of injury and infection are more than other joints. In addition, walking is actually a kind of self-respect training, so walking more often has the opportunity to increase the risk symptoms of synovitis: most of the synovitis of the knee will have slight swelling and pain, and sometimes it will make a thump when walking.
Meniscal wear; The meniscus is not very familiar! I believe many friends who love running must have heard that not only running, but also improper walking posture may hurt it. Meniscus is a kind of ligament fibrocartilage, which has medial and lateral parts in the knee joint. Meniscal injuries can be divided into two types. One is acute rupture, which mostly occurs under the condition of torsion and sudden exertion, and the knee joint can't bear the weight and cause injuries. In addition, there is chronic wear and tear, which is also a possible injury when walking. It is a kind of degenerative rupture, which will eventually lead to the wear and thinning of meniscus edge: after meniscus injury, it will suddenly appear "stuck" when walking, unable to straighten or bend, and the joints will be unstable and weak when going up and down stairs or squatting.
Plantar fasciitis; Plantar fascia is a fan-shaped soft tissue located on the sole of the foot. When we stand up, the foot will bear the whole body weight, and this soft tissue will support the ankle structure (that is, the arch of the foot); When exercising, it will stretch and absorb the reaction force from the ground to protect our feet. Plantar fasciitis is mainly inflammation caused by long-term injury of fascia or tendon. Excessive walking may continue to pull the plantar fascia in the wrong way. Symptoms: If you are a runaway, when you get up in the morning, you find that the soles of your feet tingle, the inside of your heels are obviously tender, and you start to feel pain when you walk. Be careful whether it is plantar fasciitis.
Article 66 of "China Citizens' Health Literacy" issued by the National Health and Family Planning Commission on 20 16 claims that it is more appropriate for adults to control the daily walking volume at 6000- 10000 steps, and suggests that lack of exercise is beneficial and it is important to persist. Walking here means that the stride and speed of a person's normal walking should not be deliberately accelerated and improved. At the same time, it is pointed out that different people should comprehensively plan their walking amount according to their food intake, work intensity and physical strength. You can walk all at once, or you can walk several times according to your own situation.
Breathing method of walking; Breathing is the most easily overlooked by many runaway dieters. Do you find that walking makes you feel chest tightness and fatigue? The reason is that you use the wrong breathing method! Most of my friends breathe through the chest, and the relaxation and contraction of the chest are very obvious when inhaling and exhaling, which makes the air exchange only stay in the upper half of the lungs, which leads to the inability to supply oxygen to the body and cause hypoxia. The correct breathing is abdominal breathing. Try to keep your chest still, stretch your abdomen when inhaling and compress your abdomen when exhaling. You can follow the rhythm when you walk. Count it four times in your mind, including one, two and three. Inhale slowly through your nose and exhale, preferably through your mouth, so that the residual carbon dioxide in your lungs can be completely discharged, and the inhaled fresh air can penetrate deep into the lower end of your lungs, improving the efficiency of blood oxygen exchange and making you really feel the spiritual pleasure of running away.
Warm up before walking and stretch after walking; Yes, you are right. You need to warm up before you run away! Before you go, you can warm up for about 5 minutes at a normal pace, and then you can speed up and make your body hot. Or use the following training to warm up ~ don't take it lightly after running. Doing some gentle stretching exercises can improve and relax muscles and avoid the tension caused by strenuous walking.
Choose a pair of suitable shoes; Every step, 0.7 to 1.5 times the weight will fall on the soles of the feet, and the reaction will rush back to the ankles, knees and even cervical vertebrae. Therefore, the shoes are not suitable, which directly affects the stimulation of walking on the feet, especially the students who are eight miles away and their feet are everted. You can try on all kinds of shoes in special sports shoes stores. Generally speaking, a pair of good walking shoes, light and breathable in texture, can fully wrap your feet and have a certain cushioning effect. Walk for more than half an hour; If you want to lose weight by walking, you'd better walk for at least half an hour at a speed of 6-7 kilometers per hour in the right posture and walk for about 5 days a week. Of course, if you want to lose weight, you have to keep your mouth shut. Otherwise, no matter how much you eat, you can't cover the calories you consume on foot.
Small coup to strengthen knee strength; Knee injury, can't you continue to walk for a long time? Actually, it's not. In addition to rehabilitation under the guidance of a doctor, we can also strengthen the muscle strength of the thigh, increase the muscle strength around the knee joint and reduce the risk of injury. Squatting against the wall; Feet shoulder width apart, back against the wall, then sit down, thighs are 90 degrees parallel to the ground, shoulder width apart, and knees should not exceed toes. Do this for 30 seconds at a time, or you can extend the time, and then rest 1 minute to do 5 groups.
Give mom and dad a warm reminder; For many old people, walking seems to be the best way to exercise. Compared with running, aerobic and other vigorous aerobic methods, it is mild, which can help blood and lymphatic circulation, accelerate metabolism and improve immunity. However, considering the physiological characteristics and health status of the elderly, there are certain precautions when walking (actually walking)!
1, walk 3000 meters every day, walk in 30 minutes, walk 5 times a week, and don't pursue pace. When walking fast, you can sweat a little and keep breathing smoothly. Many elders like to walk with their hands behind their backs, but it is easy to lose their balance. The correct posture should be to open your arms, do "pendulum", relax your shoulders, bend your arms about 90 degrees, make a fist with your hands half closed, and swing naturally, not too much or too hard; 3. Parents are advised to carry a small bottle of water with them and replenish water appropriately. In addition, they can take some medicines with them in case of emergency. 4. When diabetic patients take a walk, they should eat something to pad their stomachs first, otherwise it is easy to have insufficient blood supply to the brain, and in severe cases they will faint; Patients with coronary heart disease should walk slowly after half an hour to reduce the risk of arrhythmia and angina pectoris.
Walking is one of the most basic activities of human beings and is recognized as the best sport in the world. As the saying goes, worry is a dream, disease is creation, obesity is something to eat, and health is something to walk out of. Walking can reduce the occurrence of diabetes, reduce hyperlipidemia, soften arteriosclerosis, clear the brain, prevent dementia, and make people feel happy ... There are too many benefits of walking.
1. Go fast; Walking 120 ~ 140 steps per minute, the heart rate is 70% of the normal maximum heart rate, which belongs to moderate and small intensity exercise. It has a good stimulating effect on the heart and lungs, and the stroke volume and component of the heart are in the best state. Walking for a long time can consume more calories, lower blood fat and lose weight. It is a fitness activity suitable for middle-aged and elderly people and dieters. Pay attention to choose a place with fresh air, beautiful environment and soft and safe roads. Shoes should be comfortable and suitable for feet, and the soles should be rubber-soled, soft and elastic, so as not to cause great impact on the head. The activity time should be more than 40 minutes.
2. Walking at medium speed; Walking 80 steps per minute and keeping the average heart rate at1/kloc-0 ~120 times per minute is a low-intensity exercise. It is beneficial to the relaxation of cerebral cortex, can effectively reduce the viscosity of blood through long-term practice, and can make the brain produce endopeptides, which makes people feel happy. It is suitable for middle-aged and elderly people and people with physical weakness after illness, and can also be used as exercise prescription for patients with hypertension and hyperlipidemia. The activity time is about 1 hour, and patients should be accompanied to avoid accidents.
3. Walk with the forefoot; Baihui will reach the top, lift your feet and walk with your forepaws. The main stress parts are the ankle joint and the front part of the sole, which can enhance the tension of the flexor muscles in the center of the foot and the back side of the calf, facilitate the dredging of Yin San meridians, and have a strong stimulating effect on the starting point of spleen meridian, Yongquan of kidney meridian, Taixi, Datun of the starting point of liver meridian and plantar reflex area. This has a good effect on invigorating kidney and spleen, regulating liver qi and refreshing the brain. Because the local burden is too heavy, don't walk for too long to avoid joint injury. It is best to combine fast, slow and walking, paying special attention to the smoothness and softness of the road surface.
4. Walking short; It is when you walk, your knees bend slightly. People are required to stand upright when walking, and the main stress parts are thighs and ankles, which can effectively exercise the strength of the legs and knees of practitioners, prevent calcium loss and osteoporosis in the elderly, and prevent patella strain. Practitioners should step by step, the amount and intensity vary with age and physique, generally not too big.
5. Heel walking; Stand on tiptoe and walk with your heels. It is mainly to stimulate the urogenital reflex zone and strengthen the extensor muscles on the front side of the calf, thus helping to dredge the Sanyang Meridian. It has a certain effect on preventing and treating kidney diseases. When practicing, the arm swings back and forth rhythmically, which can adjust the balance. Because the local burden is too heavy, don't walk for too long to avoid joint injury. It can be done several times in a small amount, and it is better to combine fast walking with slow walking. In addition, special attention should be paid to the smoothness and softness of the road surface.
6. retrogression; Walk in the backward direction, with your knees unyielding and your arms swinging back and forth freely. It can effectively balance the stressed parts of the body, stimulate the muscles that are often inactive, relax the joints and muscles that are usually burdened and tense, promote blood circulation, prevent and treat brain atrophy, and has obvious curative effect on low back and leg pain. When practicing, because you completely change your walking habits, you'd better have someone to help you be safe first. Don't walk too long, choose a flat, soft and familiar road with few pedestrians and vehicles. 7. Walk in an arc; Walk around the center of the circle when you walk. Like a mud step in the eight diagrams palm. Arc walking can effectively improve the living environment and play a role in strengthening the body. 8. Tai Chi step; This is a basic Tai Chi exercise with a slightly lower center of gravity, slow movements and a pace guided by consciousness. Its requirement is "walking on thin ice, like approaching an abyss". It can effectively regulate the central and autonomic nervous system of practitioners, enhance the strength of legs, and dredge the three yin meridians of the foot, thus achieving the functions of strengthening the body, preventing calcium loss and prolonging life. Practitioners should pay attention to correct movements and practice under the guidance of experienced teachers to avoid patellar strain caused by incorrect movements.