As the saying goes, "A journey of a thousand miles begins with a single step." Walking is the most basic exercise and the healthiest exercise, which is recognized by the World Health Organization. In the past, people's concept of walking was basically about training muscles and i

As the saying goes, "A journey of a thousand miles begins with a single step." Walking is the most basic exercise and the healthiest exercise, which is recognized by WHO .

In the past, people's concept of walking was basically about training muscles and improving immunity . Now many studies are gradually discovering the deeper benefits and possibilities of walking.

For the elderly, they will obviously feel that their bodies are getting older, and their legs may not be too flexible, so they are unwilling to walk. However, some people say that they should walk more when they are older. So is this statement correct?

1

The older you are, the more you need to walk? After the age of 60, how many steps should I take every day?

Some people think that the longer you walk every day, the better the exercise effect. In fact, this idea is incorrect because the human bones have limited ability to withstand, and the number of steps you walk every day can easily exceed the tolerance of your own bones and joints.

and may also wear down your knees and wear down your knees, affecting your normal exercise and fitness in the future. Therefore, when the elderly are walking, they must combine their own physical condition and do not exercise too much.

Walking can bring many benefits to the body, such as blood, blood vessels , muscles, and joints. Elderly people who walk frequently have better mobility and are not easy to be bedridden.

The elderly who often walk will have a lower risk of various diseases, such as hypertension , coronary heart disease , cancer, arthritis, intestinal polyps , etc. It can also help stay away from Alzheimer's , delay body aging, regulate sleep and mental state.

However, elderly people after the age of 60 don’t need to walk a lot. 6,000 steps a day can be enough. These 6,000 steps are the number of steps after scattered walking, and are obtained specifically when going out to walk.

The elderly can walk twice in the morning and evening. These 6,000 steps are equivalent to charging the heart and muscles, and metabolic waste in the body can also be removed.

2

1 To walk, if you want to walk well, you must not miss

First of all, it is the exercise location. Try to choose to walk in the park. If you leave the public, please do not want to walk. If the park is far away, you can also walk in the community. It is best not to choose the roadside near the motor vehicle lane, because the air is not good, and there may be stones or something on the road surface, which is easy to twist your ankles. There are also some details on wearing sports. The shoes should be thick and non-slip soles, and there should be pure cotton shoes. The clothes should be breathable and loose, which is conducive to the circulation of blood throughout the body. It is best to be lightly installed, otherwise it will increase the burden on the knees.

Don’t walk too fast, it’s best for you. Just walk about 130 steps in a minute. Don’t walk too fast, and follow step by step, otherwise you will feel more uncomfortable when walking.

There are many ways to walk. You can walk straight or backwards . You should also pay attention to your walking posture. It is best to raise your head and tilt your arms and move your legs apart.

3

In addition to walking, these exercises are also very suitable for the elderly

Square dance. Square dance steps are gentle and very suitable for the elderly. When dancing square dance, you can exercise your whole body, which can promote blood flow, prevent cardiovascular diseases, and make your mood relaxed and happy.

tai Chi . Studies have shown that frequent Tai Chi can prevent falling, because Tai Chi is a slow, gentle but powerful movement, which exercises the elderly’s balance , and has a good effect on heart disease or cancer.

swimming.Swimming can exercise the muscles of the whole body and make the body more flexible. Moreover, the breathing process during swimming can improve the lung capacity of the elderly, but the elderly should pay attention to safety when swimming and not show off.

In addition to these three sports, cycling and jogging are also very good. The elderly must pay attention to the intensity of exercise and the time of exercise. The most important thing that suits their physical fitness is.