10,000 steps of mobile phones ≠ 10,000 steps, some life steps are "not counted"

Scientific research has found that walking is a simple aerobic training that increases human blood flow and allows physical muscles to exercise, which can enhance bone strength and improve human health.

With the popularity of bracelets and mobile phone sports software, more and more people start to "brush the number of steps" and reach a certain amount of walking every day. It seems that they can achieve their own aerobic training to a certain extent. However, a total of 10,000 steps displayed in the phone on the phone did not mean that I had 10,000 steps. Today, doctors will teach you how to get out of health.

Picture source: Visual China

Many people are "cheated" by the number of mobile phones

Data from the World Health Organization shows that the elderly over 65 years old who are greater than or equal to 4 hours a week are 69%lower than 65 years old who are less than 1 hour per week.

In fact, before the emergence of mobile phone sports software, many institutions put forward the exercise suggestions with the number of steps as the only reference. Among them, the most well -known is the slogan of "10,000 steps per day". Many people with diabetes have also been. It is recommended to do 10,000 steps a day.

But we must remind everyone that most of our pace in WeChat friends circle refers to the number of steps recorded by mobile phones, usually from the built -in sensors on the mobile phone and bracelet. As long as the position of the mobile phone or bracelet changes and the center of gravity moves, the number of steps will be generated without moving. Such steps are deceived steps, not really effective steps. With the number of steps, it may not be able to achieve the purpose of promoting health.

Discounts from the strength of the strength of the intensity discount

We usually understand 10,000 steps a day, and we do not consider exercise intensity. In recent years of research, it is found that the gain of exercise to health is largely dependent on exercise intensity. If your walking strength is very low, it will not cause a benign stress reaction.

Generally speaking, the calories consumed by 10,000 steps are about 240 to 300 calories. The number of this thousand steps looks beautiful, and it is not necessarily whether the actual heat consumption can be achieved.

It is conducive to healthy aerobic exercise, and has requirements for intensity, and walking is no exception. If you want to walk out of health, intensity is one of the key factors.

Generally speaking, it is more effective for fitness to walk for more than 30 minutes. Therefore, walking, like other sports, is important to ensure sufficient strength and exercise time to play a role in fitness. The exercise must reach the moderate intensity. A simple judgment standard is exercise heart rate: healthy and good constitution, heartbeat can be controlled at 120 to 180 times per minute; middle -aged and elderly people or chronic illnesses are roughly controlled (170- Age) ~ (180 -age)/per minute. Heart rate can be simply measured by touching one minute of pulse. Before exercise, it is best to do a cardiopulmonary exercise to understand your physical condition, so as to exercise safely and effective exercise.

People who are fat, have problems with joints, have no exercise foundation, poor physical fitness, and chronic diseases, do not blindly spend a few hours a day to brush the number of steps, because it is likely that 10,000 steps are too much for them.

Picture source: Visual China

The number of life steps and the number of sports is two different things

Many people wear sports bracelets or step counting tools from morning to night, which causes the number of life steps and the number of movement steps to be separated. According to some studies, adults usually take about 8000 steps a day, and these 8000 steps are basically low in strength, which is small to promote health. For example, the number of this 10,000 steps also includes two steps when you get up and walk in the water or walk when you call, so don't think that you take 10,000 steps a day and successfully take a healthy Avenue. If you remove these 8000 steps, in fact, only about 2000 steps are more effective in daily walking. This exercise is too small.

In addition, some people do not pay attention to their posture when they walk, but will destroy the coordination of the body more or less, and inadvertently increase their cervical spine pressure. For example, some people will subconsciously hump when walking, and some people will play mobile phones when walking, and unknowingly exploring their necks. These methods are not advocated.

Therefore, although the step counting tools can indeed calculate your daily walking volume, from the perspective of the gain of health, it is not significant to just look at the number of steps.

Does "10,000 steps daily" affect the knee joint?

In contrast to the "runaway family", some people think that walking too many knee joints will wear, and the damage is relatively large. I would rather take a few steps to "raise" the knee. In fact, 10,000 steps a day have little effect on the knee joint. Because normal people walk 10,000 steps a day, it is reasonable, which can effectively improve the flexibility of the joints, and it can also promote blood circulation of the whole body and avoid osteoporosis. But if you are frail and sick or the elderly, it is best to depend on the actual situation.

In addition, you need to remind everyone that no matter what kind of exercise, you must pay attention to science:

Keep warm -up exercises before exercise. Many people do not prepare warm -up exercises in advance, enter the state of exercise without fully adapting, and it is prone to accidental injuries. Therefore, he needs to do a good job before exercise.

Pay attention to strength during exercise. Generally speaking, young people have good physical fitness and can perform high -intensity exercise. The elderly who are weak or older need to choose a way suitable for themselves to combine their own situations. Do not overload exercise to avoid accidents.

Exercise needs to be gradual.Don't do the exercise that cannot be tolerated at once.Many people have not exercised for a long time, and suddenly exercise severe exercise, prone to adverse symptoms of dizziness and nausea.Therefore, any sports need to be moved step by step, and slowly transition from low -intensity to high -intensity exercise.Source: Beijing Youth Daily

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