The old man is walking at a calculated pace, and spring is blooming. It is good for the elderly to go outdoors more in the morning or evening. For the elderly, walking is also particular. Choose the walking style that suits you best. Let's take a look at the related content of calculating the walking pace of the elderly.
The calculated pace of walking for the elderly is 1. Spring blossoms. It is good for the elderly to go outdoors more in the morning or evening. For the elderly, walking is also particular. In terms of speed, we divide walking into slow (60-70 steps per minute), moderate (70-90 steps per minute) and fast (more than 90 steps per minute). Old people may wish to pay attention to the calculation when walking. According to your own situation,
Hypertension is suitable for walking slowly. For patients with coronary heart disease and hypertension, it is more appropriate to walk slowly at a speed of 60-70 steps per minute. Too fast will accelerate blood circulation and raise blood pressure, which is prone to danger. The best state of this kind of old people is to walk for about 30 minutes, sweat slightly, have a slow heart rate, and have no feeling of dizziness, nausea or fatigue. Old people with arteriosclerosis of lower limbs should not walk fast, otherwise it will easily lead to the decrease of vascular compliance and elasticity. Walking slowly can avoid this problem to some extent.
Suitable for middle-speed walking during stroke rehabilitation. Before the onset of stroke, muscle strength has begun to decline, poor health, making the stroke worse, leaving sequelae such as hemiplegia. Walking more than three times a week can effectively improve motor function and promote rehabilitation after stroke. Stroke patients should not walk too fast or too long. It is better to walk for 20-30 minutes at a time. Elderly people with respiratory diseases can also choose to walk at a medium speed to exercise their cardiopulmonary function.
Let's go and prevent arthritis. When people walk, muscles are like a rotating pump, which can push blood back to the heart. Fast walking can speed up muscle movement, promote blood circulation and accelerate metabolism. Therefore, as long as the elderly have no common chronic diseases, they can appropriately speed up their walking, taking 90- 120 steps per minute for 30-40 minutes each time. In the case of ensuring accessibility, you can make great strides, speed up appropriately, walk agile, and hold your head high; Keep your shoulders relaxed. Long-term adherence to fast walking can effectively prevent joint diseases; But it is not suitable for the elderly who already have arthritis, which will aggravate the wear and tear of articular cartilage, thus causing joint pain and swelling. This kind of old people is more suitable for walking at medium or slow speed.
In addition, patients with gastric diseases can massage their abdomen with their palms while walking, and massage alternately in positive and negative directions for one week at a time, with 40-60 steps per minute and 5- 10 minutes each time, which is helpful to improve gastrointestinal function; Old people with low back and leg pain can try to walk backwards, with their hands akimbo, first backward and then forward 100 steps, which can appropriately relieve low back and leg pain; When the elderly with respiratory diseases walk, their arms swing with the rhythm of the pace, 60-90 steps per minute, which can enhance the chest function and is beneficial to emphysema, chest tightness and chronic bronchitis in the elderly.
Walking for the elderly is the simplest exercise in life. It can relieve stress, exercise and so on. It has many advantages. Today, I will explain some special walking methods to make you walk healthier. Friends who want to know how to walk have seen it!
In fact, walking is also exquisite. The knee joint secretes synovial fluid. With the increase of age, the elderly produce less and less synovial fluid, which leads to brittle knee joints. Elderly people with hyperosteogeny should pay special attention not to do too many squats during exercise, and the more they do, the better. Wear a pair of comfortable shoes when walking, and choose sunny weather for walking. Don't go for a walk too early in the morning, wait until the sun comes out, and drink 1 glass of water before and after walking to avoid dehydration. Stretching during or after walking will have a icing on the cake exercise effect; Avoid strenuous exercise for too long, and it is most appropriate for the elderly to walk for less than 40 minutes.
Focus on
When walking, you should focus on Yongquan point on the soles of your feet. If you feel a slight fever on the soles of your feet, the effect is the best, which helps to improve symptoms such as neurasthenia and insomnia. In addition, the elderly should always pay attention to the surrounding environment when walking, and don't be careless, so as not to fall and get hurt.
Bearing walkway
When going out, take out two plastic bottles filled with water from home as dumbbells, and then one in each hand, keeping the weight of both hands the same, which is of great benefit to the training balance of the elderly.
Pat your arms and ears.
Zhang Chi suggested that the old man clap his hands before and after walking, pat the gallbladder meridian on both sides of his body, gently rub his ears and pat his arms. These are all good auxiliary actions, which can promote the smooth flow of meridians and harmonize qi and blood.
Climbing and walking
Climbing mountains can exercise more back, hip and thigh muscles than walking on the flat ground. Crawl for 15 minutes, and then return to the starting point at the same time, which is equivalent to walking 3.2 kilometers. However, it is best for the elderly not to try too big a slope to avoid damaging the knee joint.
Enlarge the stride
When you walk, you can make your legs and hips exert more strength and burn more calories.
Constantly adjust the walking speed.
This means that you can run for a while while walking, and then return to the state of walking and cycling. Variable-speed walking can mobilize more muscles to participate in the exercise process and better exercise cardiopulmonary function.
Take a walk after dinner, and you will live to ninety-nine. So do you want to take a walk after dinner? Let's explain the benefits of walking after meals and some precautions for walking. Let's have a look!
Sit down after lunch
Traditional Chinese medicine believes that qi and blood belong to yang in the morning and begin to produce yin at noon, that is, the heart meridian with less hand yin is the most prosperous, which is the time to nourish the heart. Sitting quietly for a while at noon is of great benefit to nourishing the heart, which can make you energetic in the afternoon or even at night, help promote blood circulation, and indirectly play the role of nourishing the heart, benefiting qi and nourishing tendons and activating collaterals.
Take a walk after supper.
It is also meaningful to take a walk after dinner. After a busy day, it is good for your health to take a walk and relax after a meal, but the habit of putting down chopsticks and leaving is not advisable. Because the food you eat needs to stay in your stomach for a period of time, mix with the gastric juice that helps digestion and absorption, and then slowly discharge from your stomach and enter the duodenum. Standing up and walking immediately after eating will undoubtedly add a lot of tension to the stomach out of thin air and destroy the normal working procedure.
A proper rest after a meal is good for your health.
Take a rest after meals 10- 15 minutes and then walk for health care. According to everyone's physical condition, the time for walking after meals can be selected from 10-30 minutes. Weak and elderly people can walk less to avoid feeling tired and increase the burden on the heart; People who are usually lack of exercise, overweight, indigestion and loss of appetite are suitable for walking more. In short, "sit after lunch and leave after dinner", long-term persistence will be beneficial to health.
1. Walking can improve the process of excitement, inhibition and regulation in the cerebral cortex, thus achieving the effects of eliminating fatigue, relaxing mood, calming down and clearing the heart, so many people like to use walking to adjust their spirits.
2. When walking, due to the contraction of abdominal muscles, breathing is slightly deepened and the diaphragm moves up and down. In addition, the "massage effect" of abdominal wall muscle movement on gastrointestinal tract will strengthen the blood circulation of digestive system, increase gastrointestinal peristalsis and improve digestive ability.
3. When walking, the ventilation in the lungs is more than doubled than usual, which is beneficial to the improvement of respiratory system function.
4. Walking, as a systemic exercise, can mobilize most of the muscles and bones of the whole body, thus enhancing the metabolic activity of the human body, developing muscles and smoothing blood flow, thus reducing the possibility of arteriosclerosis.
Walking after meals is also exquisite, and it is best to take a symptomatic walk.
First, people who are weak had better walk more than 5 kilometers per hour. If you walk too slowly, you won't be able to stay healthy. Only by striding, throwing off arms and exercising the whole body can we adjust the functions of various organs in the body and promote metabolism. And it is best to do it in the morning or after meals, 2 ~ 3 times a day, each time for more than half an hour.
Second, insomniacs can take a walk 15 minutes before going to bed at night. Walking for half an hour every time, 80 meters per minute is appropriate, which will get better sedative effect.
Third, patients with coronary heart disease should not walk too fast, so as not to induce angina pectoris. Walk slowly after meals 1 hour, 2 ~ 3 times a day for half an hour each time. Long-term persistence can promote the formation of coronary collateral circulation, effectively improve myocardial metabolism and relieve arteriosclerosis.
Fourth, diabetic patients should step up as much as possible when walking, hold their chest and swing their legs vigorously, preferably after meals, in order to reduce the increase of blood sugar after meals. It is advisable to walk for half an hour or 1 hour at a time. However, for patients receiving insulin therapy, the peak time of insulin action should be avoided to avoid hypoglycemia. Walking is usually half an hour after a meal, and the activity time should not exceed 1 hour.
5. Patients with hypertension should walk at a moderate pace. When walking, the upper body should be straight, otherwise it will oppress the chest and affect the heart function. When walking, you should make full use of the cushioning effect of the arch of the foot, and land on the ground with the forefoot first, instead of the heel, because this will make the brain constantly vibrate and easily cause temporary dizziness.
Precautions for walking after meals
1, the energy consumed by walking in a hurry after meals actually overdraws the physical strength before meals, and the blood in the human body will be more distributed in the active parts such as the trunk and limbs, which will reduce the blood supply of the gastrointestinal tract and the secretion of digestive enzymes. At this time, if you do some activities with high sensitivity and accuracy, such as driving, it will easily lead to adverse consequences.
2. According to the investigation of experts of American Health Care Association, many car accidents are related to drivers driving immediately after meals-sitting in the cab after meals, blood concentrated in the stomach, severe brain hypoxia, difficulty in concentration, slow reaction speed and reduced flexibility.
3, some people are suitable for "walking" after meals, which means poor physical fitness, especially those suffering from diseases such as gastroptosis. These people should not take a walk after meals, and even general walks should be reduced. You can choose to lie flat after meals 10 minutes.
4, because the food in the stomach is full after a meal, then doing upright activities will increase the vibration of the stomach, increase the burden on the stomach, and cause or aggravate gastroptosis. Patients with cardiovascular and cerebrovascular diseases are most afraid of exercise after meals. Because gastrointestinal activity increases after meals, gastrointestinal blood flow increases and cerebral blood flow decreases accordingly.