Walking The foundation of our human behavioral activities is also the foundation of exercise and health. There are many people in modern society who use fitness programs to exercise to lose weight. In fact, walking is the simplest, most stable and effective way to exercise.
Now health care has become a popular trend. Walking is not restricted by age or gender. It is a soothing exercise. It has low intensity, can promote blood circulation, reduce the chance of illness, and has a high safety factor and a higher cost-effectiveness.
Especially for the elderly over 65 years old, walking regularly has many benefits for the body compared to sports such as square dancing and whipping.
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Is it good to go out for walks frequently?
Promote gastrointestinal digestion
Many people lie down or sit down after eating. The gastrointestinal motility will be affected, and their digestive function will be weakened, laying the hidden dangers of gastrointestinal diseases.
Appropriate walk after a meal can speed up metabolism, increase gastrointestinal motility rate, stimulate digestion, and reduce the burden on the gastrointestinal system. However, do not be too fast when walking, and should walk slowly.
Prevent cardiovascular disease
Regular walking can improve metabolic efficiency, accelerate blood circulation, reduce the formation of blood clots and plaques, and prevent the occurrence of cardiovascular disease.
And walking can improve the body's immunity, strengthen the myocardium, and help the body to breed blood and energy. For the elderly, it can also delay aging and prevent diseases.
can relax body pressure
Walking consumes less energy and brings less fatigue. Appropriate walking can not only relax body and mind pressure, but also walks can speed up blood circulation, slow down tight muscles, relieve physical discomfort, and improve sleep quality.
exercise joints
Adjust walking can improve cardiopulmonary function, consume excess calories in the human body, lose weight and lose weight, avoid unnecessary joint damage, and can also maintain joint flexibility, strengthen muscles near the joints, accelerate joint fluid filling, and reduce friction between cartilage.
Relieve fatigue
When walking, the tense muscles and nerves can be relaxed, and blood circulation will be accelerated. The nucleus cells can obtain enough nutrition in the blood. People in a tense state can relieve physical and mental fatigue after walking and improve work efficiency.
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Doctor: For elderly people over 65 years old, they may pay attention to 5 points when walking
When walking, you should act within your ability and do not blindly walk
For elderly people over 65 years old, walking can reduce the incidence of chronic diseases and alleviate the loneliness of elderly people living alone, but when walking, you should act within your ability and do not blindly walk.
If the elderly exercise too much, it will aggravate the knee joint damage. The number of steps taken by elderly people over 65 years old should be controlled at about 6,000 steps per day, not more than 7,000 steps, nor less than 4,000 steps, and decide according to their own situation.
After eating, take a short rest for 30 minutes before taking a walk
We often say that after a meal, we will live to ninety-nine. The after-dinner mentioned here does not mean that after eating, but after taking appropriate rest and then taking a walk.
This is because if you take a walk just after a meal, it will increase the speed of gastrointestinal motility and put a burden on gastrointestinal health. After resting for half an hour after a meal, the food in the gastrointestinal intestines has been slowly digested. At this time, walking can reduce the burden on the gastrointestinal intestines.
Don't walk on the side of the road
Studies have found that regardless of whether they are healthy or not, the lung function of people walking in the park has been improved, the arterial blood vessels have been softened significantly, while people walking in the commercial streets have not improved significantly, and even the condition of arteriosclerosis has worsened.
When walking, you can increase the body's lung capacity. If you walk on the roadside, you will inhale more harmful gases or dust, which will adversely affect the lungs. At the same time, it will also contaminate and stimulate the endometrium of the blood vessels, making the blood vessels thicker and harder to form plaques.
Pay attention to walking posture
65 years old when walking, if the walking posture is incorrect, it will damage the knees. For example, walking inside and outside the eight characters, the inner and eight characters will concentrate more pressure on the outside of the foot and increase the pressure on the joints. Over time, it will also cause bone deformation and pain in the legs, forming O-shaped legs.
Outer eight characters walk, because the angle of the toes is too large, the knees will move outward, and then form X-shaped leg , which can easily cause knee pain and accelerate joint degeneration.
Do not take a walk immediately after getting up in the morning
The elderly with High blood pressure do not take a walk immediately after getting up in the morning, because when you just wake up in the morning, the blood pressure value in your body is the highest. Practice has proved that the heart rate and blood pressure in morning jogging are faster than at any time. Walking at this time will increase the burden on the heart, and the haze is more serious in the morning, making it easy to inhale a lot of harmful substances.
