In a blink of an eye, it was already autumnThe weather is gradually cooling downMany circle friends like to go out and take a walk at this timeExperience nature and relax your body and mindBut you know what?Walking can not only improve one's moodYou can also "walk away" with cardiovascular disease!Why on earth is this?What are the benefits of walking regularly for the body?What are the misconceptions about walking?Xiaoquan will take you to have a detailed understanding!Zhang MingzhuBeijing Tongren Hospital Affiliated to Capital Medical UniversityFoot and Ankle Surgery CenterChief PhysicianPrioritize01Can you walk away with cardiovascular disease every day?In 2022, a study published in the Journal of Circulation, a subsidiary of the American Heart Association, followed up a total of 20152 adult participants (average age 63.2 years, female 52%) from 43 countries for 6 years
In a blink of an eye, it was already autumn
The weather is gradually cooling down
Many circle friends like to go out and take a walk at this time
Experience nature and relax your body and mind
But you know what?
Walking can not only improve one's mood
You can also "walk away" with cardiovascular disease!
Why on earth is this?
What are the benefits of walking regularly for the body?
What are the misconceptions about walking?
Xiaoquan will take you to have a detailed understanding!
Zhang Mingzhu
Beijing Tongren Hospital Affiliated to Capital Medical University
Foot and Ankle Surgery Center
Chief Physician
Prioritize
01
Can you walk away with cardiovascular disease every day?
In 2022, a study published in the Journal of Circulation, a subsidiary of the American Heart Association, followed up a total of 20152 adult participants (average age 63.2 years, female 52%) from 43 countries for 6 years.
Researchers divided volunteers into four groups based on the median daily walking steps of participants: 1985 steps, 4178 steps, 6327 steps, and 10090 steps.
The results showed that compared with the first group who walked the least, participants in the second, third, and fourth groups had a 19%, 33%, and 43% reduction in cardiovascular disease risk, respectively.
However, it should be noted that among participants over the age of 60, walking more than 6000 steps per day is associated with a linear decrease in cardiovascular disease risk. However, after walking more than 9000 steps, there is no significant reduction in risk.
It can be seen that for elderly people over 60 years old, it is recommended to walk around 6000 steps per day, which is more beneficial for their physical health.
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02
What other benefits does regular walking and walking have for the body?
Walking can enhance leg muscle strength, increase bone density, and help prevent osteoporosis. In addition, walking can also prevent lumbar disc herniation and joint pain.
Taking a walk helps to relax and relieve stress. During walking, the brain secretes neurotransmitters such as dopamine and serotonin, helping people feel relaxed and happy. Long term walking can also prevent psychological problems such as anxiety and depression.
Walking can improve sleep quality and make it easier for people to enter a deep sleep state. Walking not only prolongs sleep time, but also helps people fall asleep faster.
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03
Walking like this can harm one's health!
Myth 1: Walking barefoot on pebbles is healthier
The elderly patients with diabetes do not feel cold, hot and stressed obviously. When walking on gravel roads, if your feet are accidentally scratched, it can cause skin damage, which can easily lead to foot infections.
Patients with heel pain are also not suitable for taking gravel roads. Most plantar pain is caused by plantar fasciitis, which is often caused by activities that exert additional stress on the foot. If you persist in taking the gravel road in this situation, it will only worsen the condition.
The plantar arch of a normal person can protect important nerves, blood vessels, tendons, and other tissues while buffering vibrations. People with flat feet have low or no arches, which leads to decreased plantar elasticity and loss of protection for important tissues in the foot. If patients with flat feet walk on gravel roads again, it is easy to cause foot tissue damage.
Myth 2: Believing that 'one step backwards can exceed ten steps forward'
Walking or running backwards can indeed stimulate infrequent muscle activity, promote blood circulation, improve balance, and have a certain effect on alleviating symptoms of lumbar disc herniation. However, not all elderly people are suitable for "walking backwards". Walking backwards is prone to falling, and falling is particularly dangerous for elderly people, with severe cases leading to fractures and even more serious consequences.
If there are already foot diseases, such as inflammation in the first metatarsophalangeal joint of the foot, hallux valgus, and flatfoot patients, walking backwards is not suitable.
For patients with lumbar disc herniation who have inflammation and bone hyperplasia in the knee joint, frequent walking backwards may exacerbate discomfort in the knee joint.
People with cervical spondylosis, cerebellar lesions, Parkinson's disease, myasthenia gravis, and other diseases are not suitable for walking backwards, especially elderly people with cervical spondylosis. Walking backwards may exacerbate cervical pain, dizziness, and even sudden falls.
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04
How to walk scientifically and healthily?
Choose suitable sports shoes with a stable sole and not too soft. Shoes should have a certain degree of smoothness, which can effectively alleviate pain in the ankle joint and plantar fascia. It also requires good cushioning to solve the problem of back pain caused by walking.
Taking big and fast steps can easily strain the ligaments on the inner thigh, accelerate joint wear, and cannot achieve the effect of improving walking speed. During brisk walking, each step should be taken 10 centimeters more forward than usual, and it should be gradual at the beginning and adjusted according to one's own health condition.
When walking, pay attention to raising your head and chest, and swing your arms naturally back and forth with the shoulder joint as the axis. When landing, you can try to quickly roll the weight from the arch of the foot to the forefoot after landing on the heel, or use the midfoot or forefoot landing posture. The landing step should be light and not too heavy or too large.
(CCTV Life Circle)
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