As they get older, so do their health concerns. Long-term walking has attracted much attention as a simple and effective form of exercise. So, is walking for a long time really good for your health? For the elderly over 65 years old, as an experienced old Chinese medicine practitioner, I think that long-term walking does have many benefits for the health of the elderly. Here, I would like to combine the theory of traditional Chinese medicine, quote ancient and modern famous prescriptions, and write a popular science for you, introducing how the elderly should walk, and what needs to be paid attention to in the process of walking.
First of all, long-term walking can help improve the function of the cardiovascular system in older people. According to the theory of traditional Chinese medicine, walking can promote the smooth flow of heart pulses, increase the blood supply to the heart, and improve heart function. In addition, low-intensity exercise while walking can gradually adjust the heart to the exercise load and improve heart function. Not only that, long-term walking can also lower blood lipids, regulate blood pressure, and reduce the risk of cardiovascular disease.
Secondly, walking for a long time strengthens muscles and bones. In TCM theory, muscles and bones are considered the foundation of the human body, and walking can exercise the relevant muscle groups and increase their strength. Especially for the elderly, the decline in muscle and bone strength is a common problem, and long-term walking is a low-risk, low-load form of exercise that is very suitable for the elderly. By walking consistently for a long time, it can effectively prevent and delay the occurrence of bone-related problems such as osteoporosis and fractures.
In addition, long-term walking also helps to improve digestive function in the elderly. According to the theory of traditional Chinese medicine, walking can promote the movement of the spleen and stomach, increase appetite, strengthen digestive function, and improve the digestion and absorption capacity of the elderly. In the process of walking, the movement of the abdomen can also play a role in massaging the organs, promote the blood circulation and metabolism of the abdominal organs, and further improve the digestion and absorption function.
Finally, long-term walking also plays a positive role in the mental health of the elderly. Walking can improve blood circulation, increase blood supply to the brain, and improve memory and concentration. In addition, walking can also help seniors relax, relieve mental stress, increase social opportunities, and boost their positivity and confidence in life.
In the process of long-term walking, the elderly need to pay attention to the following 4 things. First, choose the right shoes. When choosing walking shoes, the elderly should choose comfortable, breathable, and grippy shoes to avoid foot injuries. Second, gradually increase the intensity and duration of exercise. When the elderly first start walking, they can start with short-distance, low-intensity walking, and gradually increase the intensity and time of exercise to avoid excessive load on the body. Third, maintain proper posture. When walking, the elderly should keep their chests up and their arms swinging naturally to avoid additional pressure caused by bending over and hunching over. Fourth, avoid unaccustomed environments. When walking, the elderly should avoid walking in an environment with heavy traffic and strong air pollution, so as not to adversely affect their health.
In summary, long-term walking is very beneficial for the health of people over 65 years old. It improves the function of the cardiovascular system, strengthens muscles and bones, improves digestive function, and improves mental health. Of course, when it comes to long-term walking, the elderly also need to pay attention to some things, such as choosing the right shoes, gradually increasing the intensity and duration of exercise, maintaining correct posture, and avoiding uncomfortable environments.
Health References:
1.Chen Fan. Walking**: 60 days to break 10,000 steps of the secret [J].Chinese Cuisine, 2020(12): 142-144