First, improve memory.

Although you walk with your feet, you can drive your whole body to exercise when you walk, and even your brain will be exercised. If you can stick to a certain walking distance every day, it will help to delay brain degeneration and improve memory.

Second, reduce the occurrence of heart disease.

A brisk walk can speed up the beating of the heart and promote the circulation of blood. Walking for a long time can exercise the strength and toughness of heart muscles and blood vessels, which is beneficial to the blood circulation of the body and makes the heart strong, thus reducing the occurrence of heart disease.

Third, enhance the ability to keep out the cold

Many people in life are afraid of the cold, especially in winter, and they like to stay at home. If we can persist in walking and exercising every day, we can make the blood circulation smooth, improve metabolism and have a good effect of keeping out the cold. So even in winter, we should stick to walking outdoors.

Walking is good for your health, so what is everyone shouting? Ten thousand steps a day? Do slogans need to be followed? Does everyone really have to walk 10000 steps every day?

My neighbor is a couple in their sixties. A few years ago, both of them were diagnosed with hyperglycemia, and both of them were a little overweight. They heard that walking is good for their health, so they choose to walk 65,438+00,000 steps every day, and they will punch in the mobile APP on time to encourage them to keep walking. But a few years later, the couple was admitted to the hospital because of knee pain. The doctor said it was because they hurt their knees by walking 10000 steps every day.

Why does 10000 steps a day not help the body, but ruin the knee?

In fact, the daily trip of 10000 steps is not suitable for everyone. For young and vigorous people who often do exercise, it is easy to do 10000 steps a day, and it can also promote their health. However, for middle-aged and elderly people, especially those who do not exercise at ordinary times and suffer from chronic diseases, a lot of walking will harm the cardiovascular system and sports system. If this continues for a long time, the knee joint will be damaged or even scrapped.

This is because middle-aged and elderly people, as well as patients with chronic diseases, have weak physical functions and joints will deteriorate to a certain extent, so it is easy for such people to hurt their knees if they insist on running.

Also remind middle-aged and elderly friends to choose to walk on the flat ground as far as possible, and not to climb stairs or slopes to challenge the difficulty. This kind of walking exercise will increase the chance of knee injury.

To sum up, it is advisable to do 10000 steps every day, but it must vary from person to person, and you must choose the exercise mode according to your own situation. For young and healthy people, it is appropriate to take 10000 steps every day.

Of course, if you want to walk to achieve the ideal health care effect, besides the number of steps, there are several points that need to be paid more attention to.

1: Warm up before walking.

Many people think that walking can be said to be fast, but it is not. When you start walking, you should slow down. It's best to walk for 5 minutes first, and then slowly increase the speed.

Number 2: The posture of walking is also particular.

The correct walking posture is: the upper body should be straight, the body and mind should be relaxed, not too hard, and the pace should be light, which makes people look full of energy.

Third: control the intensity.

It is advisable to take a walk for about 30 minutes at the beginning. After a period of time, you can walk for an hour every day to meet at least 40 minutes. Of course, you should also pay attention to your physical endurance. If you have a slight fever after walking for 40 or 60 minutes each time, your heart rate will increase slightly and keep between 120 ~ 140 times per minute, indicating that this exercise intensity is just right for you.

If you walk fast every time, your heart beats faster, you have difficulty breathing, and you are flustered, it means that the intensity of such exercise is beyond your tolerance. It is suggested to make some adjustments or stop this exercise to avoid irreparable harm to the body.

It is suggested that middle-aged and elderly people can wear a sports bracelet when choosing walking exercise, which can record the basic data of the human body during exercise. For example: heart rate, calorie consumption, blood oxygen saturation, the number and distance of brisk walking. According to the records of the sports bracelet, we can know the intensity of exercise and the endurance of the body, so as to adjust or stop the exercise immediately.

Fourth: You must choose a pair of good shoes when walking.

You can wear leather shoes and high heels when walking to work, but if you are walking fast, you must choose a pair of good shoes. First of all, the sole should be non-slip; Secondly, the sole should be slightly thick and soft, not too thin; Also, the heel should not be too high or too low. 1 ~ 2.5 cm heel is more suitable. A pair of good shoes can make you walk more easily and comfortably, and can also avoid foot injuries.

Note: The picture comes from the Internet.