Walking method
"Walk at a hundred paces after a meal, and live to be ninety-nine", which is a popular saying in China.
In fact, this is not absolute and needs to be suitable for everyone. Not everyone is suitable for "walking after dinner" This is because the blood circulation of digestive organs is greatly increased after meals, and the blood circulation of other parts of the body is relatively reduced. Therefore, it is manifested as general fatigue, dizziness, dizziness, and some may also have temporary hypotension. Therefore, people with high blood pressure and arteriosclerosis should not walk a hundred steps immediately after meals. Generally, it is more scientific to wait for half an hour before taking a hundred steps.
According to your physical condition, walking in the morning or at night is more conducive to your health.
Ordinary walking
60 to 90 steps per minute, 20 to 40 minutes at a time. This kind of walking is suitable for the elderly suffering from coronary heart disease, hypertension, sequelae of cerebral hemorrhage or respiratory diseases, moderate and severe arthritis, etc.
Take a quick walk
90 to 120 steps per minute. 30 ~ 60 minutes each time, suitable for middle-aged and young patients with chronic arthritis, gastrointestinal tract and hypertension in recovery period.
Turn your back for a walk.
When walking, put the back of your hand on the kidney (glenoid) point, slowly walk backwards for 50 steps, then move forward for 100 steps, and repeat for 5 to 10 times. Suitable for middle-aged and elderly people without diseases.
Swing your arms while walking.
When walking, the arm swings back and forth forcibly, which can improve the activities of shoulder joint, elbow joint and chest. Walking 60 to 90 steps per minute is suitable for patients with periarthritis of shoulder, arthritis of upper and lower limbs, chronic tracheitis, emphysema, etc.
Old people should remember four points when walking.
1, don't walk in Podo.
Older people are more likely to suffer from senile osteoarthritis, which is also related to improper walking. Climbing mountains or stairs will lead to excessive load on the knee joint and aggravate joint wear.
2. Choose a good place for a walk.
When the human body is exercising, the oxygen demand is very high. Fresh air, lush vegetation and high oxygen content are good for the whole body.
These are the four essentials that the elderly need to keep in mind when walking. Do our parents also like walking? We can tell them these suggestions, or we can leave them till we are old.
You'd better not walk with your hands behind your back.
Some old people like to walk with their hands behind their backs. In fact, walking with your hands behind your back can't fully move all parts of your body, and it's not conducive to your body's relaxation, so you can't achieve the best exercise effect. If you encounter rocks and potholes, you can't balance your body quickly by walking on your back, and you are easy to fall down. Therefore, when walking, you should keep the correct posture, hold your head high and swing your arms, which is beneficial to the whole body movement and body coordination.
4. Too little exercise is not exercise.
Walking around is not walking. If the amount of exercise is too small to achieve aerobic metabolism, the effect of exercise will not be achieved, just as doing housework is not exercise. Healthy elderly people can walk according to the principle of "3, 5, 7", that is, they can walk 3000 meters every day within 30 minutes, and walk five times a week, and their heart rate should be controlled within (170- age)/minute. For example, if a 65-year-old man subtracts 65 from 170, his heart rate should be kept at 105, and the highest is only within the range of 125/ min. A little sweat and smooth breathing during exercise will achieve the effect of exercise.