The Dietary Guidelines for Chinese Residents (2016 edition) states:
Chinese residents can benefit from a daily activity level of 6,000 steps to maintain good health.
Walking not only enhances cardiorespiratory fitness and muscle strength, but also helps control chronic diseases in old age, and can even relieve mental stress.
However, there are ways to exercise. A single 'silly walk' may instead cause injury.
Today we have organized the precautions for walking.
01 Walking posture should be correct
Correct walking posture is to ensure the effect of exercise and avoid injury to the first element. When you walk, pay attention to:
Lift your head, lift your chest, and close your abdomen
This posture allows you to breathe more smoothly and avoids muscle fatigue in the lower back caused by poor posture.
Swing your arms
Walking arms need to be swung back and forth and as close as possible to the sides of the body. Bend your elbows naturally and swing your arms back and forth with your shoulder joints as the axis, and the amplitude can be larger than that of daily walking.
Improper walking posture will aggravate the wear and tear of the joints, and osteoarthritis is not comfortable. For example:
Outside or inside eight
Walking in this way, the knee and toes are not in the same direction, increasing the pressure on the cartilage and ligaments at the knee joint, which will enhance the risk of injury. It is recommended to adjust your posture.
Buttoned shoulders and hunched back walking
The body leans forward excessively, which is likely to cause neck pain and back muscle stiffness.
Walking with your stomach up
It will increase the force on the hip, knee and ankle joints, which can easily lead to hip, knee and ankle injuries.
Shuffling along
It is easy to cause strain on joints, muscles, and arches, and it is also easy to give people a sloppy feeling.
02 Walking intensity should be suitable
Don't have to walk too much
Walking don't climb the number of steps, for old friends, if the number of steps per day is more than 20,000, it will increase the burden on the joints.
Don't walk too slowly
Walking is best maintained at the intensity of micro-sweat, just a slow walk, the effect is limited.
Don't take too big a step
Taking too big a step increases the cushioning force on your feet when you walk, which can increase the risk of joint damage. For those who have knee problems themselves, the damage may be aggravated.
Slowly stop
Don't stop exercising suddenly for the last 5 to 10 minutes, but gradually slow down and let your heartbeat return to a calm state.
03 Sports equipment should be selected
The right equipment can help to improve your performance. The right equipment can help enhance the effect of exercise.
Shoes
Long-time walking and standing will cause great impact and pressure on the heel, so a pair of lightweight sports shoes with good cushioning, smoothness and stability is worth equipping.
Socks
A pair of breathable, dry and non-slip socks can reduce the friction between your feet and shoes, making your walk more comfortable and less likely to cause blisters.
Cane
Suitable for people who are older, weaker or have lower limb injuries, a cane can enhance walking stability, share the load of the lower limbs, prevent falls and reduce the chance of knee injuries.
Clothing
Sportswear with soft fabrics, breathable and sweat-absorbent is best.
Pedometer
If you have the condition, you can prepare one. More accurate grasp of the number of steps and the intensity of exercise, to master their own exercise.
Today's life tips
6000 steps a little too much, how to do?
Break it down. If you're weak, you can split your 6,000 steps into 2,000 in the morning, 2,000 at noon and 2,000 at night.
If you don't want to just walk, you can replace it with the following exercises:
Roughly speaking, 1,000 steps is equivalent to --
Bicycling (12-16 kilometers/hour), 8 minutes
Taijiquan, 8 minutes
Square dancing, 5 minutes
Square dancing, 5 minutes
Square dancing. 5 minutes
Aerobics, 7 minutes
.