Don't compete for the first WeChat movement!The more steps are, the better

The daily step requirements of different people are different

Ordinary people should

How many steps to take?

Are there any suggestions for steps?

About walking

What misunderstandings need to be avoided?

Ordinary people and 8000 steps

Ordinary people walk every day, generally reach 8000 steps.

Take 4000 ~ 5000 steps to meet the number of steps needed for our daily life and avoid sedentary status. In addition, 3000 steps can also be used to improve the level of cardiopulmonary endurance. In the process of walking, a little asthma is a little asthma, and the walking speed of speaking without singing is better.

Pay attention to walking

In the process of walking, we must pay attention to the following aspects:

1. Keep your chest raised your abdomen to avoid your chest low;

2. Be careful not to internal and eight characters;

3. Be careful not to be too big, you should improve the speed by step frequency.

People who don't walk for a long time

The first is the crowd of coronary heart disease. Long -term exercise will cause excessive heart load and easily induce cardiovascular events. Second, obese people, excessive weight, will cause excessive burden on the lower limbs and easily cause damage. Finally The injured people, walking for too long, will cause damage or disease degree.

In addition, if patients with cervical spondylosis, if you force 10,000 steps, may increase the risk of falling and bring additional damage.

If patients with lumbar spinal stenosis walk more than a certain number of steps, the lower limbs will feel pain and numb, and they must sit down to rest.

When leg pain, you need to reduce the amount of exercise

When many people walk, they will have an experience of sudden softness or pain in the knee joint, which may be caused by the protruding of cymbal joint disorders, knee osteoarthritis or lumbar disc herniation.

When there are people walking, the calf muscle pain occurs, and the stop will be relieved again. It is likely that it is suffering from blood vessels around the lower limbs.

Experts suggest that this situation should be checked as soon as possible, and the amount of exercise should be reduced accordingly.

Avoid walking on hard ground

When the weather is hot, try to choose the time when the temperature is relatively suitable in the morning or evening; walking outdoors, you should choose a park with a fitness trail to avoid walking on hard grounds and slopes such as cement floor and asphalt road.

For the elderly, or those with weak bodies, and people who do not have exercise habits, they are recommended to walk. For young people or people with a certain foundation, it is recommended to run to better improve the health level.

Source: Shanghai Xiaokang-Shanghai Health Science Popularization Resource Library

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