Lao Wang has always believed in this "rule" and believes that walking is the best exercise. He has to carry a pedometer every day and take ten thousand steps. After having dinner today, Lao Wang hurried out again and walked faster and faster in the park. Unexpectedly, his stomach

"Walking ten thousand steps a day and getting good health!"

Lao Wang has always believed in this "rule" and believes that walking is the best exercise. He has to carry a pedometer every day and take ten thousand steps. After having dinner today, Lao Wang hurried out again and walked faster and faster in the park. Unexpectedly, his stomach hurts after a while...

1. Is it better to walk fast or slow? How much to go? New research results are released

With the emergence of the step number ranking, the "records" of the list are very fierce every day. Now, if you want to get to the first place, you have to start from 30,000. Is it really better to walk more?

Recently, published in JAMA Internal Medicine. In a joint large-scale prospective study from the University of Sydney and the University of Southern Denmark, researchers included 78,000 reference subjects, and the follow-up period lasted for 7 years. The results showed that:

, the maximum profit of walking ten thousand steps a day

10,000 steps a day can reduce the risk of chronic diseases such as cardiovascular diseases and cancer, and are related to the reduction of all-cause death risk. But after reaching about 10,000 steps and the number of steps continues to increase, it may be "ineffective" walking, or even counterproductive.

. Walking faster is better than walking slower

In order to make the data more convincing, the researchers also wore wristbands to accurately collect exercise conditions on the participants. After adjusting for multiple factors, the study found that people who walk faster every day (>40 steps/minute) will benefit more healthily than people who walk slower every day (<40>

When many people see this research, they immediately feel that they have to take ten thousand steps every day, and the faster they go, the better. Is this reliable? Xiao Ai suggests that everyone do what they can.

2. Walking is a good medicine for longevity, but some people also walk away from knees

Chinese Academy of Engineering Academician Zhang Boli Share his health experience and claim that there is nothing magical about it, that is, insisting on walking, walking for 20 years, persisting in seven or eight thousand steps every day. He pointed out that walking is the best exercise for the elderly. It is recommended that the elderly can walk 6,000-7,000 steps every day, so that they can walk faster to make their heart rate faster. slight sweating is the best state.

Walking is good for health, but if you walk too much, good medicine may also become "poison".

Aunt Wang, who lives in the Northeast, suffers from hypertension, and hyperlipidemia. After retirement, she basically insists on exercising every day and walks around the community for a while after breakfast every day. Since knowing the ranking of steps, Aunt Wang has begun to "go wildly", ranging from 5,000 steps to 20,000 steps. But one day, when Aunt Wang went upstairs, she suddenly felt pain in her left knee, which had not been relieved for a week. Later, she went to the orthopedic hospital for examination and was found to have knee arthritis .

Doctor Zhang Hui, a comprehensive department of Beijing Chaoyang Hospital, said that walking ten thousand steps a day has little impact on ordinary people. By walking, it can effectively improve joint flexibility, promote blood circulation throughout the body, and avoid osteoporosis . But for the weak and sickly elderly people, they should be based on their physical condition and should not be forced. The physical functions of the elderly are gradually deteriorating, and the functions of bones and joints are deteriorated. Once you enter high-intensity fitness, the wear level of knee joint will be strengthened, which is likely to cause irreversible damage.

3. Walk a hundred steps after a meal and live to ninety-nine. Is it okay to walk after a meal?

After having a full meal, many people will get used to walking around to promote intestinal peristalsis and help digestion. But from the perspective of digestive organs, exercising immediately after a meal is not scientific.

When we have a full meal, our stomach is full and swelling. At this time, we must ensure that the gastrointestinal tract has sufficient blood supply to allow the stomach to begin to digest initially. A relatively static state is more conducive to digestion of the stomach.If you get up and walk in a hurry, the blood will scatter to all parts of your limbs, delaying the secretion of digestive fluids, which will easily cause indigestion .

Can you lie down immediately after eating?

After food enters the stomach, the sphincter at the end of the esophageal tract will begin to contract, narrowing the opening connected to the gastric sprinkler door to prevent the gastric content from flowing back. If you lie down immediately after a meal, it is easy to cause the stomach to move in the filling state. Under the action of gravity of the center of gravity, the food refluxes from the spray door back into the esophagus, causing acid reflux, heartburn and , etc.

So, when is the best time to take a walk after a meal?

After eating, the stomach basically completes its first work. Walking at this time can promote gastrointestinal motility, and also help the secretion of digestive fluids and the absorption of food.

4. The elderly are taking a walk, do these things well

Many elderly people think that it is not just walking, who can’t walk? However, some walking misunderstandings are very likely to cause severe loss of already fragile joints.

. Try not to go on slopes

Elderly people should try to choose flat roads. Climbing or downhill is more difficult for the knee joints and will aggravate joint wear. For the elderly who do not have arthritis, if you want to enhance the exercise effect, you can choose to crawl on a low slope. If the elderly suffer from osteoporosis or coronary heart disease and , walking on slopes is not recommended.

. Maintain balance

When an elderly person is walking, they should appropriately shake off their arms to help their bodies play a certain balance role, prevent accidental falls from happening, and also exercise around their shoulders.

. Pay attention to hydration

You should pay attention to appropriate amount of hydration before and after a walk. If your heartbeat has recovered after a walk, you can replenish water in small sips of water multiple times, but avoid drinking too cold water, which can easily irritate the stomach and intestines.

. Wear softer shoes

Choose a pair of comfortable shoes for a walk, which can help reduce the impact of the ground facing the knee joint. It is recommended that the elderly prepare a pair of soft-soled and elastic sports shoes.

html Walking ten thousand steps a day is beneficial to health, but it is not that the more you walk, the better. For the weak and the elderly, you must pay attention to doing what you can. Walking is for health, not for "competing". If you only focus on the honors on the rankings and forget the original intention of exercise, it is likely that your body will become more and more "injured". #组合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合合� Data from nearly 80,000 people have been following up for 7 years, showing that walking 10,000 steps a day can reduce the risk of death from cancer and cardiovascular disease, and can also prevent dementia. Singularity.com. 2022-09-19

[3] "Is it really good to walk ten thousand steps a day?".Beijing Chaoyang Hospital .2021-08-20

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