Grandpa Liu has a passion for health preservation. Although he is 82 years old, he is still hale and healthy, and his physique looks good
Grandpa Liu has a passion for health preservation. Although he is 82 years old, he is still hale and healthy, and his physique looks good. Ordinary Grandpa LiuLikes taking walksHe believes that persisting in walking is a regular exercise that helps promote metabolism and blood circulation, and is more conducive to one's physical health and longevity.
More than a month ago, when he was taking a walk, he found that every distance he walkedlumbagolumbagoLumbar spinal stenosis with severe osteoporosislumbago
Journal of the American Medical AssociationA study published last week found that people who walk faster have a slower rate of decline in their health compared to those who walk slower. fromDr. Conrett, Biokinetics and Physiotherapy at the University of Southern CaliforniaEmphasis: Walking speed can predict the risk of death, and regardless of age group, it is important to keep moving and take appropriate walks every day. Walking actually has many benefits!
Firstly, it is possible to maintain flexibility in the legs and feet.The American Journal of Arthritis and Rheumatology points out that walking causes less damage to joints than running, helping to delay joint function decline, strengthen muscle function, and maintain leg and foot flexibility.
Secondly, it can avoid fatty liver disease.Research has shown that regular walking helps promote blood circulation, and blood can flow to the end of the microvessels in the liver, which is more beneficial to the liver. In addition, walking can maintain a healthy metabolism of blood lipids in the body. Walking 6000 steps per day can help lower blood lipids and accelerate lipid metabolism.
Again, it helps to control blood pressure.Adhere to walking every day for 30 minutes each time. This type of aerobic exercise helps reduce fat, blood sugar, and blood lipids, and can also have a blood pressure lowering effect.
In addition, multiple studies have found that walking is beneficial forAnti cancer, disease prevention, and longevityAll have good effects. Walking can prevent breast cancer, prostate cancer, pancreatic cancer, heart disease, diabetes, improve immunity, alleviate osteoporosis, and stay away from Alzheimer's.
Although there are many benefits of taking a walkYuan Chao, Director and Chief Physician of Spinal Surgery at the Third Affiliated Hospital of Guangzhou University of Traditional Chinese MedicineRepresents,lumbagoandEspecially unsuitable for prolonged walking, it may exacerbate the compression of spinal nerves or accelerate joint wear.
Yuan Chao reminds the elderly to pay attention to the following points when taking a walk:
1. The ground for walking must be flat.
2. The location for walking should be in a place with fresh air.
3. When taking a walk, elderly people should lift their heads and chest up, swing their arms with the pace, and do not carry their hands back, as it is not easy to maintain body balance.
When taking a walk, the time, intensity, and distance should be within the range of your own adaptation, and do not exercise excessively.
5. Control the walking time between 30 and 60 minutes.
According to the different walking speeds, it can be divided intoSlow speed(60-70 steps per minute)Medium speed(80-90 steps per minute) andfast(More than 90 steps per minute) Several categories.
fast
Medium speedMedium speed
andSlow speed
Walking is a type of exercise, and while appropriate walking is beneficial for physical health, for elderly people, it is better to do the following things more than exercise.
1. Dietary health and nutrition
Dietary Guidelines for Chinese Residents 2022It is pointed out that good nutritional status can help delay muscle decay in elderly people, so it is important to pay attention to a healthy diet and nutrition in daily life. It is necessary to supplementFish, porkandSoybeansEnsure sufficient protein intake, and also pay attention to eating more fresh vegetables, fruits, eggs, etc. to ensure a balanced and comprehensive nutrition.
2. Regular blood pressure measurement
Before taking blood pressure measurements, take a few minutes of rest to avoid significant fluctuations in blood pressure, and it is best to take two measurements at a time, taking the average of the two measurements. Patients with hypertension are bestSelf test 3 timesTo prevent high blood pressure from causing myocardial infarction and cerebral infarction, and to prevent low blood pressure.
3. Regular blood glucose measurement
It is best for elderly people to measure their blood sugar every one to two months, and pay attention to monitoring their fasting blood sugar and two hour post meal blood sugar to understand their blood sugar levels.
4. Regular physical examination
and
Walking is a cost-effective exercise, but elderly people should pay attention to controlling the time and intensity of walking, and also choose to take it on flat surfaces to avoid excessive exercise. In addition to exercising, it is important to pay attention to a healthy diet, regularly monitor blood pressure and blood sugar, and undergo regular physical examinations.
References:
[1] The more you walk, the slower you die! People who walk regularly have this benefit! "Health Times, 2018-11-19
[2] Elderly people need to pay attention to walking and master the essentials to achieve health benefits. Family Doctor Daily, 2018-04-23
[3] The Elderly Pay Attention to Four Kinds of Walking Methods to Nourish the Body. Elderly Daily, January 14, 2020
Reproduction is prohibited without authorization from the author
Disclaimer: The content of this article is sourced from the internet. The copyright of the text, images, and other materials belongs to the original author. The platform reprints the materials for the purpose of conveying more information. The content of the article is for reference and learning only, and should not be used for commercial purposes. If it infringes on your legitimate rights and interests, please contact us promptly and we will handle it as soon as possible! We respect copyright and are committed to protecting it. Thank you for sharing.(Email:[email protected])
