On the matter of walking, the enthusiasm of China people comes first.
However, walking much does not mean practicing well. Authoritative sports experts remind that you should "walk slowly" during exercise, otherwise you may get sick.
Let's go, it's best not to exceed 6000 steps every day.
Modern people are polarized in sports. Many young and middle-aged office workers are used to driving, and the amount of exercise drops sharply, so that their physical strength is exhausted and their weight rises; Others are keen on taking a few steps every day and ranking, which leads to excessive exercise.
"Sun Walks Home" competes in the circle of friends.
Generally speaking, for health, you can take 10000 steps every day, but 10000 steps should also be divided into people, ages and situations.
If you walk slowly, including sporadic walking every day, the amount of exercise of 1000 steps is acceptable. But if you choose a brisk walk, 6000 steps a day is enough.
For middle-aged and elderly people over 50 years old, special attention should be paid to the right amount, and it is not necessary to demand 10000 steps per day. If we overdo it, it will ruin our whole body!
Five mistakes that everyone can make.
Walk too much
People will produce more hormones such as adrenaline and cortisol when they exercise violently and excessively. When these hormones increase to a certain amount, they will cause harm to the body.
speed up
For walking and running, intensity is speed. Excessive intensity is prone to sports injuries, such as pain and injury of knee, ankle, hip and waist.
Get up early and run.
Going out without breakfast and hydration will lead to hypoglycemia. When getting up early, human blood is thicker, especially for patients with cardiovascular and cerebrovascular diseases, and the risk of exercise is greater.
In addition, the early morning is the high incidence of cardiovascular diseases, and high-risk groups should avoid strenuous exercise in the morning.
The weather is hot and cold.
Studies have shown that extreme temperatures increase the risk of death from cardiovascular diseases. One hot and one cold is the "enemy" of the heart and brain. The temperature difference between morning and evening is large, so we must always pay attention to the weather changes and avoid excessive exercise.
Blind pursuit of weight loss
Weight loss must be moderate, step by step, and scientific cooperation between diet and exercise. If you do overload exercise, the burden on organs will increase, and over time, it may accelerate aging.
How to walk healthily
You must do a test before you walk.
Although research shows that walking 2 kilometers a day can halve the risk of cancer, we do not recommend walking 2 kilometers a day. First of all, cancer is not that easy, so don't worry too much. Second, the exercise of middle-aged and elderly people must not go to extremes.
I suggest you do a test first to see if your heart and knees can adapt to this sport. Of course, most people have it, but it's better to test it. The method is "6-minute test method".
Walk back and forth on the straight road of 100 meters, walk at a comfortable speed for 6 minutes, and then roughly estimate the walking distance:
Walking exercise is not recommended because it is poor below 300 meters;
300~374.9 meters is recommended to start with a stroll;
375~449.5 meters? Meet the conditions;
More than 450 meters is better, and it can be improved by walking;
If you can walk more than 375 meters in 6 minutes, you can walk every day, while people under 375 meters may have heart and knee problems and are not suitable for this sport. It is recommended to do some sports with less loss, such as walking in the pool.
Five ways of walking, fancy health care
1
Walk backwards to relieve back pain.
For sedentary people, walking backwards can effectively relieve physical fatigue and backache.
When walking backwards, try to choose an environment with flat roads and few people around. You can use the combination of walking forward for half an hour and walking back for half an hour every day to exercise all your muscles.
2
Take measures to relieve constipation
The key point of walking step by step is that the left and right feet should step on the center line between the feet in turn. When the left and right soles touch the ground, twist your hips to the left and right respectively to keep your upper body relaxed.
This kind of walking will drive the crotch to twist, which will help to increase the strength of the waist, stimulate gastrointestinal peristalsis and effectively prevent constipation. It is enough to walk 500 meters every day.
three
Walking on tiptoe can protect the kidneys.
When walking on tiptoe, the inside of the forefoot and the thumb of the foot play a supporting role, while the kidney meridian of foot shaoyin, liver meridian of foot jueyin and spleen meridian of foot taiyin pass through here, and massaging foot Yin San can warm and tonify kidney yang.
Walk on tiptoe every day 10 minutes or so. You can stop and go halfway, rest when you are tired, and achieve the purpose of stimulating acupuncture points.
four
Breathe freely while walking and shooting.
When you step forward with your left foot, open your hands to your sides. When your left foot hits the ground, pat your left chest with your right hand and your left back with your left hand. Then change direction and shoot while moving forward.
Persistence can exercise the lungs and help to breathe smoothly.
five
Go, go, run, burn fat.
When exercising, you can run for 15 seconds and then walk for 45 seconds, so that you can exercise alternately for 20 minutes. You can also run for 60 seconds, then run for 3 minutes, and so on for 30 minutes.
This kind of exercise is more intense and can reduce the pain and fatigue after exercise.