Are you surprised to see this data? It turns out that sitting on WeChat, watching TV, eating, reading newspapers, playing cards…
Pay attention to the total number of steps per day.
Warm-up before walking and stretching before walking after walking can open the joints of the body, promote the flow of joint fluid, and achieve better exercise results; Stretching after walking can relieve muscle soreness.
Control the best heart rate and exercise at least 5 times a week to protect the heart’s exercise heart rate.
The Dietary Guide for Chinese Residents suggests that adults should exercise more than 6000 steps per day.
Various aerobic exercise guidelines recommend that 30 minutes of moderate aerobic exercise per day, 15 minutes of high-intensity aerobic exercise per day, five times a week.
Instead, many people dare not exercise excessively, for fear of hurting the knee! A few days ago, a research article in the American Journal of Orthopedics and Sports Physical Therapy said: “The incidence of arthritis in people who exercise is only 3.5%, while the incidence of arthritis in people who choose a sedentary lifestyle is 10.2%, and the incidence of arthritis in runners who compete in sports is 13.3%.”.
Research shows that people who walk more will be healthier.
The ideal place for walking is clean and quiet places such as parks and stadiums; The ideal road should be grassland and land, and try to avoid walking on hard ground such as asphalt road.
is even worse for knees! Why does sitting hurt your knee more? Through motion stimulation, the joint synovial fluid in the knee can flow in the joint, help the knee joint move better, and also provide nutrients.
When sitting for a long time, it will lead to poor blood circulation of the lower limbs, slow metabolism, and reduced secretion of synovial fluid in the joint cavity, which increases the risk of lower limb joint injury, and the risk of knee and hip arthritis will increase.
How is it right to go? Grasp the time of exercise.
According to the frequency of walking about two steps per second, “6000 steps” is about 40 minutes of fast walking.
Many people are used to walking and running along the road.
This is actually a quantitative treatment of exercise time.
However, walking in this way may be equivalent to “walking in vain”…
Once you walk fast, for a long time, and feel uncomfortable, you must hurry down and walk at a slower speed.
What is the percentage of fake Yangcheng Lake hairy crabs? After reading the data, I was shocked! Does sleeping with the light on really affect the height of children? I dare not sleep without turning off the light after watching it.
In recent years, there has been a constant talk about walking ten thousand steps a day to hurt the knee and running at night to hurt the joint.
Why is the “angel in white” wearing “forgiveness color”? It’s a long story…
Source: Health Times (ID: jksb2013) Supervisor: Xu Rui Editor: Dynasty Internship: Zhu Siyu, Liao Yifan scared me to take two steps!.
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You can also increase or decrease according to your physical condition.
Adjust the walking posture, raise your head and chest, look straight, straighten your torso naturally, and keep your neck “straight”; Keep your stomach tight and move your body weight forward slightly (twist your hips forward properly when walking to let your abdominal muscles bear more strength); The upper and lower limbs are coordinated and the pace is moderate; The landing of both feet has a sense of rhythm.
(170-age) times/minute, which is a suitable exercise index, can be floating up and down for about 10 times.
The conclusion is that sitting for a long time hurts the knee more than walking.
Walking briskly: How to walk healthily? Walking is recognized by the World Health Organization as “the best sport in the world”.
Note: Only effective steps lasting for 30 minutes can achieve the effect of aerobic exercise.