A friend consulted, my father is in his 50s, and he insists on walking 10,000 steps every dayWhat are the precautions for walking?
1. If you want to achieve the effect of exercise, you should also pay attention to skills
There's no doubt that you can exercise by walking every day, but if you want to be more effective, you need a certain amount of intensity.
In addition, any exercise is equivalent to exercising, no matter whether the effect is good or bad, moving must be better than sitting and lying down for a long time, so walking every day can definitely exercise the body.
The dietary guidelines recommend at least 5,000 steps a day, and the number of steps we walk can also refer to this data, but it is best to complete these 5,000 steps at one time, rather than a few steps to the east and west.
In fact, we commute to work in a day, on the way to the toilet to go to work, on the way to lunch, and then take a few steps in the office, these three or four thousand steps are really easy to make, but in fact, these fragmented steps may not be able to play a better exercise effect, these 5000 steps, it is best to walk at one time.
Walking seems simple, but in fact, walking is an exercise that can exercise almost all muscles, ligaments and joints of the body, and it is the best and most convenient exercise for body coordination training.
Walking exercise should also be strict, not just like we go shopping, just stop and sit on it, it is best to walk in one breath, raise the chest and raise the head, it is best to close the abdomen, and feel a slight exertion in the body;
The speed of walking can be adjusted by yourself, you don't need to walk too fast, but it is also best not to be too slow, breathe evenly, and be able to walk briskly It is best to walk briskly when you walk briskly.
Moderate to high-intensity workouts are known as "effective exercises" and are more effective in maintaining or increasing muscle and improving cardiorespiratory fitness.
It is recommended to choose 40 minutes and 1 hour for walking exercise, about 6000 steps is appropriate.
You can walk after dinner, and for middle-aged and elderly friends, it can also help stabilize postprandial blood sugar and achieve the effect of exercise.
After the age of walking, there are 2 precautions to keep in mind
First of all, middle-aged and elderly friends should pay attention not to walk excessively. Many middle-aged and elderly friends play WeChat steps, walking tens of thousands of steps a day, in fact, walking, including other sports, is not the more the better, nor the higher the intensity, the better, are all decided according to their own personal situation.
For people with insufficient joint bone strength, excessive walking may also damage joints and ligaments, for example, middle-aged and elderly people walking 30,000 or 40,000 steps are likely to make joint wear and tear more serious, inducing joint diseases, such as arthritis.
Secondly, when the middle-aged and elderly people are walking, they should also pay attention to the choice of shoes and clothing, try to choose some flat comfortable sports shoes or other footwear, and it is not recommended to wear high heels, leather shoes or slippers.
For the elderly, it is also necessary to pay attention to whether the shoes fit, if it is a walk at night, the shoes that do not fit may cause the elderly to have an accident such as falling, which is still more dangerous.
In short, walking is a good way to exercise, but we don't have to stick to more common exercises such as walking or running, we can also do strength training, such as dumbbells, tension machines, etc.
You can do some exercises that are not very important to the venue, such as sit-ups, push-ups, planks, crunches, etc.;There can also be some sports hobbies, such as table tennis, badminton, basketball, football, etc.
If middle-aged and elderly people like to play tai chi, square dance, boxing, they are all okay, as long as it is suitable for their own exercise, and at the same time pay attention not to exercise too much.
In short, after the age of 50, people have entered an age group at the junction of middle-aged and elderly people, and at this time we must pay more attention to our own health.
Try to develop good diet and living habits on weekdays, such as balanced diet, regular work and rest, insist on exercise, etc., walking, jogging, tai chi and other aerobic exercises are more suitable, but exercise also pays attention to methods, and you need to do what you can according to your own situation.