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While walking has many health benefits, doing it the wrong way can be counterproductive and even damaging. How exactly does walking count as exercise?
Intensity:Walk briskly for at least 40 minutes a day
Walking is definitely a good way of fitness, but walking is divided into walking and fast walking, walking can not achieve fitness effect, only fast walking can play a role in exercise to a certain extent. As a fitness method with low intensity, brisk walking has a good effect on the elderly and people with chronic diseases.
A University of Pittsburgh study found that people who walk fast have a lower mortality rate than those who walk slowly. Because brisk walking not only has a good exercise effect on the cardiovascular, cerebrovascular and respiratory system, but also has the least damage to the body compared with other exercises.
To ensure the effectiveness of exercise, brisk walking should be at least 40 to 60 minutes each time. Many countries put forward the slogan of "6,000 steps" or "10,000 steps" every day, which is actually the quantitative processing of exercise time. At a rate of about two steps per second, "6,000" would be about 40 minutes of brisk walking, while "10,000" would take more than an hour.
People who are just beginning to exercise can gradually increase the duration, starting with a brisk walk of half an hour. When walking fast, the heart rate should be maintained at 120~140 times per minute, and sweating is the best. The middle-aged and elderly people in good physical condition may not be able to achieve the sweating effect through fast walking, so they can assist jogging to achieve the "combination of walking and running", so as to achieve better fitness purposes.
Posture:Step straight, bend your arms
"When people walk normally, they all have a slight 'figurehead'." Gou said a mild case of "inside and out" will not affect the body, but if the condition is serious, it needs timely adjustment or even medical attention. Because people who are used to walking "inside and outside of eight" will suffer from excessive wear and tear on the hip and knee due to the difference in force point and force point with those who walk normally.
Using such a bad posture to walk fast exercise, not only does not have a fitness effect, but also can aggravate knee and hip injuries. Walking posture is not correct, usually shoes wear faster than normal walkers, it is recommended that shoes always wear in a place of people had better go to the hospital for consultation, timely correct the way of walking.
The doctor said, fast walking, should also cooperate with the correct arm swing posture, that is, the curved arm swing, because the straight arm swing easy to make the arm congestion, cause discomfort; And in the walking stride is not too much requirements, as long as they feel appropriate.
Way:Walking, upside down, tiptoe
Many old people like to walk backwards, which is a good way to exercise. Doctors say that walking backwards can balance out the exercise by strengthening the waist and back muscles that are rarely used. In addition, tiptoe walking can also work the leg muscles, especially to tighten the calf muscles.
But whether it is inverted or tiptoe walk, all belong to the abnormal way of walking, easy to cause damage to the hip and knee, therefore, they can be used as auxiliary exercises, but not too long, to each 5-10 minutes is better.
Doctors suggest that after fast walking, you can add some strength exercises to properly improve the intensity of exercise, especially those aimed at upper body strength: such as push-ups or exercises. Exercise, in particular, is conducive to the recovery of the body.
Doctors remind that it is best not to do fast walking exercise on the cobblestones, because it is easy to sprain feet, elderly people with diabetes should avoid, so as not to cause foot damage without realizing it.
Time:Four or five o 'clock in the evening is best
Many elderly people exercise in the morning, but in Lu Yifan's opinion, 4 or 5 o 'clock in the evening is better. For the elderly with cardiovascular and cerebrovascular diseases, morning exercise is a high-risk factor to induce disease attacks. Moreover, the high humidity in the morning air is not conducive to the diffusion of pollutants, and the air quality in many places is not good.
If you choose to exercise after dinner, you should do it half an hour after eating and limit your workout to two hours before bedtime, such as going to bed at 10 p.m. and finishing your workout at 8 p.m. Because fast walking accelerates blood circulation and keeps the body in a certain state of excitement, if the interval between exercise and sleep is too short, it is easy to cause insomnia.
After exercise, you should do something to calm your mood, such as reading books, listening to soft music, etc., and then go to bed when your mood is stable.
Place:The ground of the playground is soft and elastic, and the air in the park is good
Doctors believe that the side of the road is the most unsuitable place for fast walking, not only because of the high traffic flow on the road, poor air quality, easy to cause damage to the respiratory system, more importantly, the asphalt road is too hard, easy to cause a big impact on the knee and ankle.
Therefore, soft dirt roads and plastic playgrounds are the most suitable places for fast walking. In addition, parks and residential areas are also good choices, because they have better air quality, which can ensure that the respiratory system is not too much damage during exercise.
Equipment:Wear soft soled shoes and bring a bottle of water
Before the fast walk, make the necessary preparations:
First, wear a pair of soft-soled running shoes, which can cushion the pressure on the sole of the foot when walking, and protect the ankle joints from injury;
Second, wear a pair of breathable socks, a loose and comfortable sportswear, conducive to body relaxation;
Third, it is best to bring a bottle of water, in the process of exercise less times and more water can prevent dehydration;
Fourth, diabetic patients had better take a piece of sugar with them to prevent hypoglycemia accidents.
Security guarantee:Warm up first. Do what you can
"The key to brisk walking is persistence." Lu Yifan said that in the beginning of exercise, you can walk every other day, so that the body has a slow process of acceptance, but after gradually adapting to the exercise every day. Because brisk walking does not consume much, it is a form of exercise with low intensity and must be done every day to achieve fitness results.
However, because people's mental and physical states are not the same every day, sometimes do not force, for example, middle-aged and elderly people suffering from chronic diseases need to make timely adjustments to the intensity of exercise according to their physical state. In bad condition, can be appropriate to reduce the amount, even do not go; When the condition is better, the body allows the condition, can exercise for a while.
In order to avoid injury in the process of exercise, do some warm-up activities to stretch limbs before fast walking to prevent strain caused by excessive stride; When choosing a route, be sure to avoid construction sites or other rough roads.
While walking,pay attention to your health is important.For monitoring you health,wearing a BP smart watch is a good choice.You can use it to monitor your BP,HR,temperature,SpO2,and others.