Many people are used to walking and running along the road
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Note: the effective steps lasting for 30 minutes can achieve the effect of aerobic exercise
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Grasp the exercise time, all kinds of aerobic exercise guidelines are unanimously recommended, including 30 minutes of moderate aerobic exercise every day and 15 minutes of high-intensity aerobic exercise every day, five times a week
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Once you walk fast, walk for a long time and feel uncomfortable, you must quickly lower down and walk at a slower speed
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However, walking in this way may be equivalent to “walking in vain”
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The ideal walking place is a clean and quiet place such as park and stadium; The ideal road should be grassland, land and rubber road, and try to avoid walking on hard ground such as asphalt road
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If the cervical ligaments, tendons and tendon sheaths are not relaxed, cervical hyperosteogeny will be formed, and the cervical spine will become stiff and straight, resulting in different types of cervical spondylosis
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If the sitting posture is incorrect (such as forward leaning posture), it will aggravate the pressure on the lumbar spine, and the pressure will even reach 2.5 times that when standing
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The prostate is deeply damaged by “heavy pressure”, which is easy to lead to prostatic gland duct obstruction, cause chronic congestion, and then cause prostatitis
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Then how is the right way? 1
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Especially for the middle-aged and elderly people with arteriosclerosis, sedentary blood circulation retardation is most likely to induce myocardial infarction and cerebral thrombosis
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Choose a place to walk
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Control the best heart rate and exercise at least 5 times a week to protect the heart’s exercise heart rate
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When prostatitis is sedentary, the weight of the upper body of the human body is completely pressed on the lower body
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Lumbar compression “sits” in the office 90% of the working time
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Pay attention to the total number of steps per day
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The conclusion is that sedentary is more harmful to the knee than running
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Many people dare not exercise too much for fear of hurting the knee! A research article published in the American Journal of orthopedics and sports physical therapy said: “the incidence of arthritis in fitness runners is only 3.5%, while the incidence of arthritis in sedentary people who choose a quiet lifestyle is 10.2%, and the incidence of arthritis in competitive sports runners is 13.3%
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The dietary guide for Chinese residents recommends that adults carry out a cumulative amount of physical activity equivalent to more than 6000 steps per day
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This is actually the quantitative processing of exercise time
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Sedentary and these hazards! 1
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Incorrect sitting posture will also cause imbalance of muscle tension on both sides of the spine, thus compressing the lumbar nerve and causing various discomfort
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For sedentary people with cervical spondylosis, the head is often in the forward flexion position, the blood vessels in the neck are compressed, the muscles in the neck are tense, and the local blood circulation is not smooth enough, reducing the blood and oxygen supply to the brain
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According to the frequency of walking about two steps per second, “6000 steps” is about 40 minutes of fast walking, which can be increased or decreased according to your physical condition
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Adjust the walking posture, raise your head, keep your eyes flat, straighten your trunk naturally, and keep your neck “straight”; Close the abdomen and move the body’s center of gravity slightly forward (twist the hips properly forward when walking, so that the abdominal muscles can bear more strength); Coordination of upper and lower limbs, moderate pace; The feet fall to the ground with a sense of rhythm
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Warm up before walking, stretch after walking, warm up before walking can open body joints, promote the flow of joint fluid, and achieve better exercise effect; Stretching after walking can relieve muscle soreness..
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Sitting for a long time hurts the waist most
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Research shows that people who walk more are healthier
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The risk of coronary heart disease is 4 times higher than that of regular exercise or manual workers
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Are you surprised to see this data? It turns out that sitting on wechat, watching TV, eating, reading newspapers and playing cards every day is even worse for your knees! Why does sitting hurt your knee more? Through sports stimulation, the joint synovial fluid in the knee can flow in the joint, help the knee joint move better, and provide nutrients
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The pressure on the lumbar spine when sitting is 1.5 times that when standing
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(170 age) times / minute is a suitable exercise index, which can float up and down about 10 times
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Brisk walking: how to walk healthily? Walking is called “the best sport in the world”
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Varicose veins when people sit still for a long time, or stand and load for a long time, resulting in increased abdominal pressure, poor venous reflux of lower limbs and increased valve pressure, it will lead to varicose veins
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Sedentary time will lead to poor blood circulation of lower limbs, slow metabolism and reduced synovial fluid secretion in joint cavity, increase the risk of lower limb joint injury, and increase the risk of arthritis in knee and hip
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In recent years, there have been statements about “walking ten thousand steps a day to hurt the knee” and “running at night to hurt the joint”
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