Since the popularity of WeChat sports and sports bracelets, more and more people are posting steps in Moments. Many people "run out" every day to fight for rankings. Middle-aged and elderly people are the most in need of exercise, so how many steps are the healthiest?
Elderly people also need 10,000 steps a day?
The national health department once issued an initiative of "10,000 steps a day, balanced eating and moving, and healthy for a lifetime". Obviously these are not practical for the elderly. Elderly people don’t need to set an amount every day. If you have time, just walk for a while. The intensity depends on the feeling of breathing, heartbeat, and slight sweating..
Elderly people should not step too fast. It is best not to exceed 60 steps per minute. The stride is generally no more than 60 cm. When walking, first touch the heel, then touch the outside of the foot, and then the most Lateral phalanx, middle phalanx, medial phalanx and big toe.
The quality of shoes is related to the health of the feet, and the feet are the pillars that support the body, so shoes for the elderly are very important when exercising. Generally, fit and comfort are the main points, and the front part of the shoe should not be too soft. Secondly, the heel should not be too high, generally 1-2 cm; even if you wear high heels, do not exceed 3 cm. Again, the soles and uppers should be soft and hard. It is best to wear sports shoes when walking.
Elderly "runaway" easily damage knee joints
The meniscus of the elderly has been used for decades, and it has already been worn out. If runaway walks frequently, MeniscusDegeneration will occur, and articular cartilage will be damaged to varying degrees. Therefore, the elderly should not walk too vigorously. If the body is tolerant, it can be speeded up appropriately, but once physical discomfort occurs, it should be stopped immediately.
Elderly walking venues are very important
The external environment is beyond our control, so walking is also dangerous. Such as poor road conditions, bad weather, improper sports equipment, poor physical condition or cardiopulmonary function, improper exercise methods, etc., pathological injuries may occur. Before exercising, the elderly must review the environment and try to findExercise in a spacious place with few obstacles and few people.
Elderly people should exercise according to their ability
The sports bracelet can record the number of daily exercise steps at any time, which is convenient and accurate, but there are still some shortcomings. Elderly people should not pay attention to the number of steps unilaterally. They should consider other physical exercises or physical labor that consume a lot of energy on the day, as well as diet and physical condition. Healthy adults need to walk for at least 30 minutes a day, while children and adolescents need to walk for 1 hour a day to achieve effective daily walking exercise. The physical fitness of the elderly is slightly lower, and you can choose to jog or walk at a medium speed for one hour a day to achieve a day's exercise volume.
A little carelessness of the elderly may cause physical illness, so do not blindly pursue the number of steps.
Walking can prevent diseases!
As a fitness exercise, walking can strengthen the muscles of the lower limbs, delay bone degeneration and reduce bone disease The risk of cytoporosis, maintain the health of the cardiopulmonary function, improve oxygen absorption, help sleep, increase energy, but also promote metabolism, consume fat, and help lose weight.
Of course, in addition to walking, Backward walking is also a good exercise. Backward walking requires 31% higher oxygen consumption and 15% faster heart rate than forward walking. It is one of the most economical and effective ways to lose weight. It can also strengthen the back muscles of the thighs and lower back. The strength of the muscles can prevent back pain.
Exercise is the foundation of physical fitness. Elderly people must keep exercising every day, but remember that they must do what they can to avoid joint damage.
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