In recent years, there has been a saying that “walking ten thousand steps a day hurts the knee” and “running at night hurts the joint”
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Many people do not dare to over exercise for fear of hurting the knee! According to a research article published in the Journal of orthopedics and sports physical therapy of the United States, “the incidence of arthritis in people who run for fitness is only 3.5%, while the incidence of arthritis in people who choose a resting lifestyle and are sedentary is 10.2%, and the incidence of arthritis in competitive sports runners is 13.3%”
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The conclusion is: Sedentary is more damaging than running
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Is it surprising to see this data? I used to brush wechat, watch TV, eat, read newspapers and play cards every day Even worse for the knee! Why is sedentary hurt knee more? Through sports stimulation, the synovial fluid in the knee can flow in the joint, help the knee joint to move better, and provide nutrients
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When sedentary, it will lead to poor blood circulation of lower limbs, slow metabolism, decreased synovial fluid secretion in joint cavity, increase the risk of lower limb joint injury, and increase the risk of knee and hip arthritis
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Sedentary and these hazards! The risk of coronary heart disease is 4 times higher in sedentary heart disease patients than in physical workers
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Especially in the middle-aged and elderly people with arteriosclerosis, sedentary blood circulation delay is the most likely to induce myocardial infarction and cerebral thrombosis
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When prostatitis is sedentary, the weight of the upper part of the human body is completely pressed on the lower part of the body
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The prostate is deeply damaged by the “heavy pressure”, which easily leads to prostatic duct obstruction, chronic congestion, and then prostatitis
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For sedentary patients with cervical spondylosis, the head is often in the forward flexion position, the neck blood vessels are compressed, the neck muscles are in a tense state, and the local blood circulation is not smooth enough, which reduces the blood and oxygen supply of the brain
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If the cervical ligaments, tendons and tendon sheaths are not relaxed, the cervical vertebrae will become ossified and straightened, resulting in different types of cervical spondylosis
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In 2004, 90% of the working hours are “sitting” in the office
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Sedentary is the most harmful to the waist
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When sitting, the pressure on the lumbar spine is 1.5 times that when standing
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If the sitting posture is not correct (such as leaning forward), the pressure on the lumbar spine will be increased, and the pressure will even reach 2.5 times that when standing
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Incorrect sitting posture can also cause imbalance of muscle tension on both sides of the spine, thus compressing the lumbar nerve and causing various discomfort
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Varicose veins when people sit for a long time, or stand for a long time, load, resulting in increased abdominal pressure, poor venous return of lower limbs, increase valve pressure, it will lead to varicose veins
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Brisk walking: how to walk healthily? Walking is known as “the best sport in the world”
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Research shows that people who walk more are healthier
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So what’s the right way? 01 grasp the exercise time, all kinds of aerobic exercise guidelines are recommended, moderate aerobic exercise 30 minutes a day, high intensity aerobic exercise 15 minutes a day, five times a week
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Note: only effective steps lasting for 30 minutes can achieve the effect of aerobic exercise
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02 control the best heart rate and exercise at least 5 times a week to protect the heart rate
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(170 age) times / min, is a suitable exercise index, can float up and down about 10 times
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Once walking fast, walking for a long time, I feel uncomfortable, then I must hurry down and walk at a slower speed
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03 pay attention to the total number of steps per day
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According to the dietary guidelines for Chinese residents, adults are advised to take more than 6000 steps of physical activity per day
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In fact, this is the quantitative processing of exercise time
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According to the frequency of about two steps per second, “6000 steps” is about 40 minutes of fast walking, which can be increased or decreased according to your physical condition
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04 adjust the walking posture, raise your head and chest, keep your eyes level, straighten your trunk naturally, and keep your neck “straight”; close your abdomen, and move your body center of gravity forward slightly (when walking, twist your hips forward appropriately, so that your abdominal muscles can bear more strength); coordinate your upper and lower limbs, and your step is moderate; your feet fall to the ground with a sense of rhythm
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Many people are used to walking and running along the roadside
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However, walking in this way may mean “walking in vain”
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The ideal place to walk is the park, stadium and other clean and quiet place; the ideal road should be grass, land, rubber road, and try to avoid walking on hard ground such as asphalt road
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06 warm up before walking, stretch after walking, warm up before walking can open the body joints, promote the flow of joint fluid, achieve better exercise effect; stretch after walking can relieve muscle soreness..
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