Walking, a seemingly simple exercise, does not require any equipment, no special venue, just open your legs easily, and you can start the workout mode. Widely regarded as a light-hearted and enjoyable low-impact exercise, this low-intensity exercise is not only suitable for people of all ages, but its benefits for physical health are manifold.
Regarding the benefits of insisting on walking exercise, Academician Zhang Boli said in an interview with CCTV that the best exercise for the elderly is walking, and he suggested that the elderly should walk 6000-7000 steps a day, with plenty of time, and they can also walk a few more steps, a little faster, so that the heart rate is slightly faster, and the best state is to sweat slightly.
Walking and exercising is good for your health, and that's a phrase we hear a lot. However, some older people think that they should reduce exercise and walking as they age, worrying that regular walking will cause damage to their legs, feet, and bones. So, is it good to walk regularly?
In 2022, researchers in the United States published an article stating that walking more is the most effective and easiest way to maintain good health.
Research data shows that walking for about 15 minutes a day can effectively reduce the risk of death by 22%. This means that as long as you move, you may live longer than if you are sedentary.
The benefits of walking don't stop there, here are some specific ones:
1. Improve cardiovascular health: Walking helps to improve cardiorespiratory fitness, lowers blood pressure and heart rate, thereby reducing the risk of cardiovascular disease.
2. Exercise skeletal muscles: Walking strengthens muscles, protects joints and prevents osteoporosis.
3. Promote digestion and improve metabolism: Walking helps to speed up gastrointestinal movements, promote digestion, and also help metabolism and help the body burn more calories.
4. Improve cognitive ability: Walking can promote blood circulation in the brain, increase the activity of brain cells, and help improve memory, concentration and thinking skills.
Overall, regular walks do have good health benefits. However, for the elderly, the intensity and frequency of walks should be reasonably arranged according to their own conditions.
At the same time, it is recommended to do proper warm-up activities before walking to avoid physical discomfort caused by sudden exercise. In conclusion, with the intensity and frequency of your walks being properly arranged, it will become a very beneficial healthy lifestyle.
Many elderly friends may find that walking too much can lead to problems such as leg pain and knee pain, so they are reluctant to walk more, let alone perform a proper brisk walk.
In fact, the health benefits of walking can be maximized by walking the right way. Here are some do's and don'ts for walking, worth collecting!
1. Control the number of walking steps per day to about 6,000 steps
This amount is a relatively reasonable goal, neither due to fatigue and injury due to excessive exercise, nor insufficient exercise to prevent adequate workouts. Of course, the specific number of steps should also be adjusted according to personal physical condition and exercise Xi.
2. Walking speed is also very important
Walking fast can enhance cardiopulmonary function, increase the body's metabolic rate, and burn more calories. However, if you walk too fast, you may also increase the risk of injury. Therefore, it is recommended to choose the appropriate walking speed according to your physical fitness and Xi.
3. Don't walk barefoot on gravel roads when walking
This is because gravel roads can cause damage to the soles of the feet, especially if you are not wearing shoes. If you want to walk on a gravel path, it is recommended to wear shoes with thick soles and cushioning effect to reduce the impact on the soles of your feet.
4. Be careful not to walk quickly after a meal
This is because brisk walking immediately after a meal may affect digestion and even cause stomach upset. It is recommended to rest for about 30 minutes after a meal before walking.
In short, the correct way of walking can help the elderly to maintain good health and prevent and alleviate some chronic diseases. Therefore, it is recommended that elderly friends pay attention to the above points in their daily exercise to maximize the health benefits of walking.