It's up to you to walk more than ten thousand steps. This may seem like "wrangling", but in fact, many friends walk 65,438+0,000 steps every day, which is a lot of activity. But in fact, in daily activities, walking due to normal activities does not necessarily have a positive exercise effect. Although walking 65,438+00,000 steps in daily life is definitely more active than walking 5000 steps, and the body will feel more tired, in this daily life, walking due to normal activities generally cannot play an effective exercise effect.
If you want to have the effect of exercise, I suggest you set aside a fixed time and do "brisk walking" according to a certain rhythm, so as to better play the role of exercise, enhance physical fitness and protect health.
Walking is a good aerobic exercise, which is not strong, but simple and easy to do, and it is also beneficial to health in many ways. Walking exercise can not only strengthen the activity, energy consumption, excess energy and metabolism, but also effectively exercise the cardiopulmonary function, which is a very suitable way to help control the three highs and reduce the risk of cardiovascular and cerebrovascular diseases. In addition, insisting on walking exercise is of great help to improve physical fitness, enhance immunity, improve skeletal muscle strength and maintain physical flexibility.
Walking more than 10 thousand steps a day, scientific and reasonable exercise is very important. Many friends know the saying that 6000 steps a day will damage joint health, but is it really necessary to strictly follow the 6,000-step walking exercise? In fact, you don't have to follow different situations. I'm willing to stick to 6000 steps and stop. Of course, it is also possible. However, if you are in good health and have plenty of time, it is nothing to walk 10000 steps every day. What suits me is the best.
For example, some friends have good physical fitness and can keep a relatively high pace when walking at a brisk pace. In the case of overweight and excess energy, it is more reasonable and recommended to increase exercise and walk more than 10000 steps a day instead of 6000 steps. However, if it is an elderly friend who is not in good health and is not suitable for heavy exercise or long-lasting exercise, it will be good if he can take a walk every day, take three or four thousand steps and take five or six thousand steps, and there is no need to deliberately pursue the so-called problem of how many steps.
Both the intensity of exercise (walking pace) and the duration of exercise (steps) vary from person to person. It is very good to know your physical condition, choose the walking speed and duration suitable for you, and let your body get moderate exercise effect. The so-called moderate-intensity exercise can be based on the heart rate. Generally, 220 years old multiplied by 60%~70% is the ideal range of heart rate during exercise. If you don't have heart rate monitoring equipment, you can also take mild asthma and sweating as the standard.
In addition to choosing the exercise intensity and walking steps that suit you, long-term persistence in exercise is also a very important aspect. Although one or two exercises can also have the effect of exercising, if you want to get long-term and sustained benefits, you should pay attention to the persistence of exercise. Of course, this time can also be set at different times for different people. Under normal circumstances, you can keep at least five days of exercise every week, and each exercise time is not less than 30 minutes, so that your body can get more health benefits and really play the role of exercise.
In some cases, it is not suitable to walk too much, and in some cases, you need to be careful not to walk too much. There are many ways to exercise, and you don't have to use one. Some friends who are not suitable for walking or walking too much must pay attention to controlling sports safety and minimize the risk of health hazards caused by sports.
Some elderly friends have joint health problems, such as chronic gout caused by high uric acid, or degenerative joint diseases. Although walking can relieve joint stress more than running, it is not recommended to walk too much. It is necessary to properly control the amount of exercise and the number of steps, so as to minimize the further wear and tear on the joints caused by walking too much.
Some friends also have diabetes problems. If diabetes is not well controlled, the microvascular circulation of lower limbs will be easily affected, especially diabetic foot, which will cause abnormal sensation, pain and even ulceration. For those friends who have diabetes problems and have been suffering from foot health, we should also pay attention to foot protection. Walking exercise is not impossible, but we must pay attention to the control of intensity. It is not recommended to walk too much, which will cause further health hazards to our feet.
To sum up, we can't generalize whether it is good or bad to walk more than 10 thousand steps a day. Different situations and individuals may get good health benefits by doing this exercise. Perhaps it is effective to pay attention to friends who walk less and walk more, but it will bring health risks. Only by combining your own situation, choose the exercise mode and intensity that suits you, so that the acceleration benefit of your body far exceeds the sports injury or sports risk.