Is "walking 10,000 steps a day" scientific? Why do some people say it hurts the most? Nowadays, health care has become a fashionable hot word. Many people know how to keep healthy through exercise, and walking has become their first choice for its convenient and simple operation. Because of this, step counting software came into being. In order to satisfy vanity, many people walk tens of thousands of steps every day just to rank first in the pace chart. However, it is a pity to say that "10,000 steps a day" is actually a health scam.

The concept of "10,000 steps a day" was first put forward by the Japanese to promote related equipment. The statement of "doing 10,000 steps every day" is just a "marketing tool" that has nothing to do with health. The International Journal of Behavioral Nutrition and Physical Activity published a study saying that "walking is not suitable for everyone".

There is no denying that exercise is good for health, but for people who walk thousands of steps every day, is your knee okay?

Clinical medicine believes that people with poor knees may suffer from osteoarthritis, periostitis, gout and even meniscus tear's disease, and when these knee problems appear, they should not twist casually. If they still move frequently at this time, it will undoubtedly aggravate the development of the disease and is not conducive to later rehabilitation. Moreover, with the increase of age, the knee bones will deteriorate and the risk of knee diseases will increase. If the elderly take 10,000 steps every day to show off, it is conceivable that the original easy walking exercise will become "high-intensity exercise", which will damage the knee bones and cause redness, fever and pain.

So, how many steps should I take every day if I don't want to hurt my knee?

It is stated in the relevant health guidelines in China that taking healthy adults as an example, walking 6000 steps every day belongs to moderate intensity exercise, and walking more than 6000 steps every day to reach 10000 steps belongs to high intensity exercise. But the number of walking steps that really suit you varies from person to person. For healthy young people, if there is no problem with their knees, it is no problem to walk tens of thousands of steps every day. However, if you are over 60 years old, don't embarrass yourself because your legs are old and your joints are old. The number of steps per day should be reduced to 6000, so as not to accelerate the aging of knees.

"Why do you walk 10,000 steps every day, but your health is getting worse?" The reason for this is the following：

1. Your pace is not adjusted well.

There is a study on the relationship between walking steps and mortality in the United States. Through the study of 16000 women, it is found that the mortality rate of women who walk 4400 steps every day decreases, but when the number of steps reaches more than 7500, the mortality rate will not change. Therefore, if you don't want to walk as a burden, you must first find a pace that suits you.

2. The walking speed is not well controlled

The speed of walking is also the key to decide whether your "walking style" is a "regimen". Walking too fast will wear your knees faster, but walking too slowly will have no exercise effect. If you want to keep fit by walking, I suggest you walk at a speed of 120 to 140 steps per minute. Too fast or too slow is not good for your knees.

Want to exercise, have you chosen the right time for a walk? Walking is a good way to relax and see the scenery. Many elderly people emphasize that "take a hundred steps after a meal and live to be ninety-nine", which is also a correct concept, but it is recommended that you take a walk for half an hour after a meal to allow food enough time to enter the digestive tract, and then walk to drive blood to the abdomen to help digest food.