Before the founding of People's Republic of China (PRC), people traveled on foot in a short distance. With the development of the times, various means of transportation have changed our daily travel mode, and walking has gradually changed from people's daily transportation mode to daily exercise mode.
Pictures in the copyright gallery are prohibited from being reproduced without authorization.
WHO once put forward in the Vienna Declaration of 1992 that walking is the best exercise for the elderly, which is the origin of the saying "WHO says walking is the best exercise". However, people often ignore the main components: exercise time, exercise frequency and exercise intensity.
Life lies in exercise, but before exercise, you should choose the exercise mode that suits you according to your physical condition and hobbies. Only the proper way of exercise can make us better appreciate the fun of sports.
According to China's "Survey Bulletin of National Fitness Activities in 2020", striding and running occupy the top two sports for adults, which shows that striding and running are popular sports for adults, regardless of venue, time and age.
To achieve the purpose of scientific fitness, it is not enough to have proper exercise, but also to achieve good fitness results through proper exercise. In the WHO Guide to Physical Activity and Sedentary Behavior (2020), the principle of recommending physical activity for people of different ages is that sedentary behavior is unhealthy. People can reduce sedentary behavior by increasing any type of physical activity, which is good for the heart, body and spirit. Any intensity of physical activity is better than nothing. All physical activities are beneficial, and the elderly over 65 should increase their balance and coordination ability.
Take brisk walking as an example, brisk walking is a kind of exercise mode between walking and race walking. It is a simple, low-cost and beneficial exercise method, which is not limited by age, sex and physical strength. Scientific walking can effectively improve our cardiopulmonary function and muscle endurance, effectively reduce the occurrence of cardiovascular diseases and sudden cardiac events, effectively enhance the oxygen carrying capacity of blood, effectively enhance human immunity, and improve mental state and sleep quality.
Pictures in the copyright gallery are prohibited from being reproduced without authorization.
Although walking is good, we will also hear people say that they have tried to lose weight by walking, but instead of losing weight, they can't walk, their knees can't stand it, and even their meniscus will be seriously damaged. There are several reasons for this result, such as irregular movements, excessive exercise intensity, long duration, no warm-up before walking, no stretching after walking and so on.
Conclusion:
In order to obtain health benefits by walking, according to WHO's guidelines on physical activity and sedentary behavior (2020), the cumulative walking length of adults and the elderly should be at least 65,438+050-300 minutes of moderate intensity or at least 75-65,438+050 minutes of high intensity, while maintaining correct walking posture.
Author | Associate Research Fellow, National Physical Fitness Research Center, Institute of Sports Science, State Sports General Administration, Wu Dongming
Audit | Professor Ma Yong of Wuhan Institute of Physical Education