The distance of 1 mile (about 1.6 km) takes about 1800 to 2200 steps, depending on the step size and width. Experts said: "This means that people who don't exercise need to walk an average of 2 miles (about 3.2 kilometers) to reach the goal of walking 65,438+00,000 steps a day."
Three activities create opportunities for walking.
The latest golf research shows that golfers who play 18 holes can get good walking exercise. On average, these golfers have to move 13 145 steps after exercise, and those who walk completely on the whole golf course lose 13 pounds on average.
A study on walking the dog shows that people who often walk the dog will be more active and slim in life. It should be noted that 10.5 hours per week is the least time for walking dogs to gain health benefits. Compared with dog owners who only let dogs run around in the backyard, dog walkers lose 6 kg on average, and the overall exercise is higher than 10%.
Don't worry about waiting for the elevator when climbing stairs, because experts have proved that climbing stairs saves more time than waiting for the elevator, and it will also increase your daily walking exercise.
When people reach middle age, their bodies begin to slide, and a series of physiological changes gradually appear from prosperity to decline. Many middle-aged people have a series of physiological crises, which affect the quality of life and work. However, nutritionists warn that this "crisis" can be eliminated and alleviated; After middle age, we should pay attention to all aspects of health care. In addition to life health care and exercise, it is also important to have a well-organized diet. It is necessary not only to achieve a balanced diet, but also to pay attention to the food supplement link. Nutritionists recommend the following foods that need proper supplementation in middle age:
Fish: Fish is rich in amino acids, which can promote the synthesis of protein, enzymes and hormones and form the material basis of body activity and regulation; Fish also contains essential minerals such as phosphorus, selenium and calcium, which can delay aging and prevent osteoporosis. Therefore, middle-aged people should pay attention to eating more fish, and it is better to eat fish and other aquatic products (such as shrimps and crabs) at least 2-3 times a week.
Beans: Soybean contains more than 40% high-quality protein, and contains a variety of essential amino acids, mainly arginine and lysine, which is an important raw material for human body to synthesize protein. Soybean is rich in vitamin E and soybean keratin, which can prevent the generation of oxidized lipid, delay aging, reduce serum cholesterol and prevent atherosclerosis. Phosphorus in soybean can supplement the needs of the brain, and it is rich in iron and calcium, which can prevent anemia and osteoporosis. These are all necessary for middle-aged people to keep healthy. Generally speaking, soybeans and bean products are easy to digest and absorb, and it is of great benefit to insist on eating them in moderation every day.
Nuts: The fruits in nuts, such as walnut kernels and pine nuts, are rich in protein and unsaturated fatty acids, which are beneficial to strengthening physique and preventing atherosclerosis. Long-term consumption can prolong life, and middle-aged people can eat these foods as snacks after meals.
Fungi: such as mushrooms, fungus, tremella, etc. Contains a variety of amino acids, more than 30 lipids and vitamins B 1, A, D, etc. , can improve the body's antiviral, antithrombotic, anti-arteriosclerosis and anti-cancer. Fungal foods also contribute to digestive function, and are helpful for indigestion and loss of appetite. Therefore, it is necessary for middle-aged people to often buy some fungus food to eat.
Algae: Algae food, such as seaweed and kelp, contains alginic acid, laminin, potassium, phosphorus, carotene, vitamin B 1, B2, C, P and various amino acids, and has the functions of softening blood vessels and preventing coronary heart disease, arteriosclerosis, tumor and senile dementia. Algae food also contains iodine, which can prevent iodine deficiency and is beneficial to energy metabolism.
In addition, middle-aged people should also pay attention to eating more fruits and vegetables: jujube, Rosa roxburghii, apple, banana, kiwi, citrus, grapes and other fruits are rich in vitamins and beneficial trace elements, which can improve immune function and improve substance metabolism; Another example is wax gourd, cucumber, pumpkin, carrot, tomato, garlic, onion, rape, celery, leek, lentils, beans, peppers, ginger, asparagus, sweet potatoes, etc., which are also rich in vitamins and cellulose, which is beneficial to digestion and absorption and prevents constipation.
Second, physical examination, physical examination. Pay attention to whether there are cardiovascular diseases, liver and kidney diseases, obesity, edema, malnutrition diseases and mental-nervous system functional status.
Three, there are indications of special inspection.
(1) Hormone measurement: including the hormone measurement of HPO axis, adrenal axis, thyroid axis and pancreatic function.
(2) Blood chemistry: including blood calcium, blood phosphorus, blood sugar, blood lipid, BUN and liver and kidney functions. Urine sugar, urine protein. Ca++/C, hydroxyproline /C ratio.
(3) Medical imaging examination: the key point is to diagnose osteoporosis. Including bone mineral density, cortical thickness, single/multi-beam light absorption measurement, neutron activity measurement, CT and MRI examination.