Walking is a “longevity helper”, but a few steps a day and how to go, not many people know the answer
Walking is a activity we have every day, and it is also the simplest way to exercise. Everyone’s walking habits, posture, and speed are a bit different.
Normal gait is the gait when you feel the most natural and comfortable gesture. You should be upright in the body. Both eyes are looking forward, and your arms are relaxed on both sides of the body.
When a physical problem occurs, the gait will change. It can be said that gait is often a mirror that reflects the health status of the body. The walking posture has changed abnormally, and it is likely that the body is issuing an alert.
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1. Walking posture hidden a health crisis
Step gait refers to the form and posture of walking and standing. Many parts of the body are involved in maintaining normal gait, so the clinical manifestations of abnormal stubs and various factors are diverse.
1. Quick small broken step
This gait is also known as “panic steps”, which is mainly manifested in the difficulty of starting when walking. The first step cannot be taken out quickly. After starting, the steps are slow, and then gradually accelerate. This is due to the lack of dopamine in the base section, which leads to exercise defects, which is a typical walking posture of Parkinson patients.
2. Mop step
The walking pairs are not the same. The two legs do not move forward in a rhythmic manner, but one leg out, and the other leg is dragged for a long time before keeping up. This may be caused by lumbar muscle spasm or inflammation of the lumbar muscle.
3. Drunk steps
This is an abnormal gait caused by the loss of muscle coordination. It is also clinically called a gait of disorders, that is, walking down and falling, unbalanced. One of the common reasons for the disorders of Junji is drunk. However, when the patient does not drink alcohol, it is necessary to consider whether it is peripheral nerves, back roots, spinal cord backs, brain stems, and hill -brain top lesions.
4. Intermittent clamor
This is what we often say, and this kind of gait appears when the lower limbs on the side are painful. At this time, the standing time of the affected lower limbs is often shortened, the purpose is to avoid pain due to load -bearing parts. Although this can not be described as abnormal gait of the disease, this situation must be paid attention to in long -term existence.
5. Scissors
On one side of the lower limbs across the front of the lower limbs on the other side, mostly caused by the stiffness of the inner muscle in the stock. The most common causes of scissors gait include: cerebral palsy, cerebral abscess, paraplegia, stroke, cervical spondylosis, spinal injury, etc.
Second, common questions: Why does it hurt as soon as the heel is walking?
It is okay to stand or squat, but as soon as you walk up, you will have a heel pain in two steps. What is going on? In fact, this may be a munition with pain.
Head pain is the general term for foot heel pain. Mainly the sole tendon membrane mechanical load leads to biomechanical abnormalities. Common causes include fasciitis, heel bone spurs, heels, fat pads, and nerve card pressure.
Its typical symptoms are that patients usually suffer from heel pain when they begin to bear weight. Whether they get up in the morning or after rest, the symptoms are worsened after activity, which will seriously affect the quality of life and walking activities of the patient.
The best way to prevent heel pain is to wear stable shoes, not fragile sandals or human -character slippers, so that there is a good stability at the bottom to support the arch. In addition, the treatment of heel pain is available in physical therapy. For example, fixation with plywood at night. Or the injection of loosening, shock wave and low temperature therapy can effectively eliminate tissue inflammation.
Third, walking right, it is very helpful for health
Walking is a good way to exercise, which can play the effect of strengthening your body and strengthening your body resistance. Long -term walking walking can reduce blood viscosity, improve blood fluidity and microcirculation, and reduce peripheral resistance, thereby lowering blood pressure, especially to reduce diastolic pressure. Slowly walking for half an hour can not only consume calories, but also accelerate metabolism in the next day and enhance cardiopulmonary function. What are the ways to pay attention to the road?
1. The more the steps are, the better
Like any sport, there are risks walking. If you walk continuously, you will have joint pain in the light, which may cause arthritis, sole fasciitis, Achilles tendonitis, osomalitis, hip synic membraneitis, etc., especially the damage to the knee and ankle joints. big.
So, how many steps to take every day to be healthy? A study published by the “Liu Ye Dao” sub -publication shows that compared with people who walk less than 6000 steps a day, the risk of death of ≥6000 steps a day is reduced by 40%to 53%. The risk of death will be greatly reduced by at least 8,000 steps a day. For the elderly over 60 years old, 6000-8000 steps are the largest every day.
The intensity of daily walking, including time and speed, has nothing to do with death risk. It can be seen that different physical conditions and health conditions cannot take the same way of walking. Pay attention to wearing comfortable clothes and shoes. Do not have too much stride. Before walking, pay attention to the weather changes and keep warm. If the quality of the air is not good on the day, there are haze or dust, and you should not go out for a walk.
2. Walking speed can be slightly faster
Foreign scientists have found that the fastest people may be healthier than walking. Data show that the middle -aged people who walk slowly starting to aging are more advanced, the heart function is lower, and the risk of high blood pressure is higher. Researchers said that the survey revealed that the speed of walking is a “alarm” with a long life. There may be two reasons. One is to walk fast for those who walk fast; It is easier to show walking when walking. The walking rate varies from person to person. Generally, the elderly and those with weak constitutions take about 60 or seventy steps per minute; long -distance walking walks, men take 80 or 90 steps per minute, 70 or eighty steps in women; good physical fitness; About one hundred and thirty steps per minute.
3. Walking exercise also picks time
Many people are accustomed to the sun and start to exercise. In fact, the morning blood viscosity is high, and it is prone to sudden cardiovascular and cerebrovascular diseases. The elderly with cardiovascular and cerebrovascular diseases themselves are not suitable for early morning exercise. The light at night is dark, which is not conducive to identifying the environment and the surrounding environment. It is prone to accidents such as trip, scratching, and not suitable for walking.
Experts recommend the best walking time in the afternoon. The theoretical basis is that the oxygen concentration in the atmosphere is higher, the human feeling is the most sensitive, and the coordination ability is the strongest. In addition, the blood pressure and heart rate at this time are both low and stable. However, different individual differences are also different, but it should be noted that it is best not to exercise half an hour before meals, half an hour after meals, and 1 hour before bedtime.
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In summary, walking, as the easiest and economic aerobic exercise, can be a means of certain disease warnings, and at the same time, it has obvious role in preventing diseases and controlling the development of the disease. But walking must be adjusted in combination with your actual situation. For example, age, physical condition, exercise time, and response after exercise, etc.
Reference materials:
[1] Huang Shiwen. The analysis of the efficacy of walking exercise to prevent hypertension [J]. Massage and rehabilitation medicine, 2016 (20).
[2] Du Xin. The principle of exercise of healthy elderly people [J]. China Medical Guide, 2004 (07).
[3] Qiu Yue. 10,000 steps a day? Suitable for yourself is important! [J]. Cardiovascular disease prevention knowledge (popular science version), 2019 (12).
