The advantages of hiking The advantages of hiking are that it can exercise, relieve stress, get close to nature and promote digestion.
First, travel easily and relieve stress.
I remember reading an article in Beiqing Daily that according to statistics, 70% of a person's daily stress and troubles are caused by travel and traffic! Hey, so if you are a traveler like me, how lucky you should be-I start hiking with my backpack as soon as I get off work every day, listening to the Walkman and walking through Sanlitun Village, striding under my feet, looking at the fashionable MM around me, and I will soon enter the subway station and get home in a few minutes. Convenient, economical and eye-catching.
Second, improve the function of human organs.
According to medical statistics, walking can reduce blood pressure and blood viscosity, help strengthen myocardium and reduce the formation of thrombosis.
Third, strengthen muscles and bones.
Walking can exercise the whole skeletal system, relax tendons and activate collaterals, strengthen muscles, move joints, strengthen bones and reduce osteoporosis.
Fourth, adjust feelings.
* * * As early as my youth, I wrote "Sports Research", saying that sports "strengthen bones and muscles, strengthen will and adjust feelings". Strengthening bones and muscles, as mentioned above, at least 20 minutes of exercise every day, rain or shine, every day, month after month, year after year, is the smelting of will.
Fifth, relieve the disease.
Hiking can control and relieve symptoms. For example, the utilization rate of glucose in diabetic patients is very poor. Walking can increase the utilization rate of glucose in the body, thus controlling the development of diabetes. A health follow-up survey was conducted among 72,488 nurses in the United States. People who walk for more than 6 hours a week have a 40% lower incidence of stroke than others.
Sixth, it is beneficial to lose weight.
Long-term walking can consume a lot of calories, promote the decomposition of body fat and provide energy for the body, thus achieving the purpose of losing weight and maintaining a beautiful figure.
Seven, close to nature
The longer you stay in the city, the stronger your desire to get close to nature.
Eight, promote digestion
Walking can enhance the secretion function of digestive gland, promote the regular peristalsis of gastrointestinal tract and increase appetite, which has a good effect on preventing and treating hypertension, diabetes, obesity and habitual constipation.
Nine, improve work efficiency
Walking in the fresh outdoor air can make brain thinking activities clear and flexible, effectively eliminate mental fatigue and improve learning and work efficiency. According to experts' tests, people who walk for one hour three times a week for four months are more responsive, and their eyesight and memory are better than those who don't like sports.
Ten, make friends, increase knowledge.
During your trip, you will meet many like-minded friends and expand your circle of friends. During the journey, you will meet many new things, plants, animals, buildings and so on. You've never seen it before. It'll be fun.
Disadvantages of hiking 1, acute injury
Short-distance crossing refers to a one-day or two-day crossing around the city where you live on weekends. The acute injury caused by this outdoor activity is obvious and immediate, such as tingling of plantar nerve, tendon pain, calf muscle pain, exercise-induced abdominal pain and so on. This is because people who are in poor health or inactive for a long time suddenly engage in high-intensity outdoor activities. As long as you immediately stop activities, rest, and then step by step according to your physical condition, and gradually increase the intensity of outdoor sports, you will be fine.
2. Chronic injury
Even if it is a short distance crossing, if you don't care about the early warning signal sent by your body during the activity for a long time. Chronic injuries will come uninvited and make you miserable. Some fierce people in outdoor sports often boast, intentionally or unintentionally, how they can walk the route that others can walk all day in a few hours. Such friends usually play outdoors for no more than three or five years. First, there will be no shortage of competitive people at any time. "The back waves of the Yangtze River push the front waves, and the front waves die on the beach"; Second, after three or five years, I'm afraid he can't walk by himself and his knee is seriously strained.
3, blisters on the feet
Everyone has had blisters on their feet during a long journey. He is not worried about his life, but it is badly hurt. Sometimes the road ahead is long and he has to whip the whip-if someone is not afraid of pain, it is because it is not so painful that people are afraid.
4. Unreasonable arrangement causes physical injury.
Improper equipment, unreasonable travel arrangements and unscientific sports posture will all cause the backpack to wear out the waist, the collar to wear out the neck, the glasses to wear out the ears and the thighs.
How to prevent hiking injuries 1, preparation work
First of all, we must have a correct assessment of our physical condition, so as to design a step-by-step hiking plan. You should carefully choose the distance that suits you, and you'd better walk with people your age. For example, people who are older, weaker, and exercise less, if they take part in long-distance hiking from the beginning, or participate in activities of people much younger than themselves, their muscle strength and bones are not strong enough, and muscle strain, cramps, joint sprains, ligament strains, and even muscle fiber breaks and tendon tears may occur.
Secondly, we need to design hiking routes according to our own situation. For people who are overweight and have joint degeneration after middle age, it is not recommended to design the route of going up and down ladders, jumping and running. Otherwise, it will increase the joint burden, accelerate joint wear and tear, and lead to osteoarthritis.
2, the choice of equipment
The equipment for hiking is not simple, but the shoes and socks are very particular. When the sole of the foot touches the ground, the weight of the human body is transferred to the ground, and the ground will give the human body a reaction force not less than the weight. For example, a person weighing 50 kilograms will exert at least 50 kilograms of force on the soles of his feet with each step, and it will be transmitted upward along the gravity line of the human body, passing through the ankle joint, knee joint, spine and even head. Therefore, we need our shoes to have good shock absorption effect. If we don't choose the right shoes, our joints, spine and even our heads will be impacted. If people already have problems with their ankles, knees and neck and waist, it is also necessary to use protective gear. In addition to shock absorption, shoes must also fit their feet and tightly wrap them to prevent them from being easily worn out or blistered when sliding in the shoes. If you have the conditions to wear clothes and other professional equipment, it will have a better protective effect.
3. Warm up before hiking.
It is very important to warm up and stretch joint muscles. All regular athletes are as serious as the training itself in completing this point. This is also essential for our sports. Otherwise, sports injuries will easily occur.
Step 4 replenish energy in time
Water is necessary, and the best and fastest way to supplement energy and inorganic salts is glucose physiological saline. Need to supplement vitamins and calcium. Carbohydrate is suitable for solids, such as bread and steamed bread, and it is an energy substance that changes quickly.
5. How to deal with the injury?
Tell everyone a "rice" principle, which is rice. R is rest, rest, and the injured part stops moving. I am an ice, an ice pack, and an ice pack immediately (to avoid frostbite). C is pressure. It is best to apply elastic bandage to the wound. E is altitude, and the affected area is high, so as to avoid congestion and swelling. If the injury is serious or you can't get better after your own treatment, please ask a doctor for help.