For middle-aged men, there may be degeneration of joints or bones, and they want to walk healthily and get reasonable exercise. It is suggested that middle-aged men walk about 6000 steps every day, which is equivalent to walking four or five kilometers. It can not only consume energy, prevent obesity after fat accumulation in the body, but also exercise bones and muscles, effectively promote blood circulation in the body, thereby increasing the metabolism and circulation of body organs and improving immune function. Therefore, it is most appropriate for middle-aged men to walk about 6000 steps every day. For middle-aged men, continuous exercise should not exceed 1 hour, because long-term exercise may consume too much energy and may also cause certain damage to joints or bones.
The most suitable exercise for middle-aged men after the age of 40 is walking, which is easy to adhere to and will not be limited by environment and equipment. The burden on each joint is small, and walking can bring many benefits. Walking can improve the blood circulation of the whole body, keep the blood unobstructed, help reduce bad cholesterol and triglycerides, reduce thrombosis and reduce the risk of cardiovascular and cerebrovascular diseases. Walking can also improve insulin sensitivity, reduce insulin resistance, improve the utilization rate of glucose by muscles, help stabilize blood sugar and prevent blood sugar from rising after meals. Walking is an aerobic exercise, which is easy to stick to. It can improve cardiopulmonary function, consume excess fat and calories in the body, and help reverse fatty liver.
Watch your walking speed. In order to keep healthy, it is necessary to walk and exercise, but only by controlling your walking speed and walking at a uniform pace can you achieve good health care results. Some people walk too slowly and have little intensity. It is difficult to control weight by exercising and promoting calorie consumption in this way of walking. In addition, some people think that the greater the intensity, the better the exercise effect. So they often walk at a brisk pace, and the intensity of brisk walking is close to jogging. If their cardiopulmonary function is reduced and their joints are worn out, it will be affected if they often walk too hard. You need to control the intensity according to your own situation. You can generally walk at a constant speed.