The pace of elderly people really affects their lifespan! Orthopedic experts teach you how to walk this way to improve life expectancy and alleviate joint pain

longevity740.1/50%longevityThe pace of the elderly determines their lifespan! Experts said that fast walking means that the Skeleton, Muscular system and cardiovascular system are very healthy, and it is a good indicator to evaluate health

longevity

740.1/50%longevity

The pace of the elderly determines their lifespan! Experts said that fast walking means that the Skeleton, Muscular system and cardiovascular system are very healthy, and it is a good indicator to evaluate health. Many data shows a clear relationship between walking speed and five-year survival rate!

According to the domestic database in the UK, after five years of longitudinal tracking observation on 310000 people aged 40-69, it was found that people with fast pace had a 21% lower risk of death, 38% lower risk of cardiovascular disease and 42% lower risk of Respiratory disease than those with slow pace.

In a study conducted in Japan, 1085 elderly people aged 65-89 were followed up for 10.5 years and found that the all-cause mortality rate of normal walking speed elderly people was 18.7% lower than that of slow walking speed elderly people.

The qualified walking speed standards are: over 65 years old, the walking speed should be 1-1.2 meters/second, and over 80 years old, the walking speed should be 0.8-1 meters/second.

The latest research results show that over 400 elderly people aged 74 and above have improved their walking speed by 0.1 meters per second through exercise training. After 8 years, it was found that the all-cause mortality rate has decreased by 50%.

So there is really a positive relationship between walking speed and life expectancy! What other health issues can we easily overlook from walking posture? Next, experts will teach you three small actions to improve your pace, correct your gait, and alleviate knee joint pain.

Painful gait is the manifestation of acute Osteoarthritis.

How to improve painful gait

Reasonable use of protective equipment

Expert reminder: Protective equipment is an accessory that needs to be worn only when it hurts. Exercise more when it doesn't hurt and don't rely on auxiliary equipment.

Muscle stretching training

Action 1: Hook your feet and lift your legs to exercise the strength of Quadriceps.

Action 2: Use the tension board to stretch the muscles behind the knee joint.

If there is no tension board at home, you can do the third action instead.

Action Three: Lunge Stretch.

In addition to painful gait, there is also the most easily overlooked pathological change - a decrease in coordination and balance ability.

01 Testing

The expert has brought three small tests that can be followed to see if our balance ability is good.

Standing with your eyes closed for 10 seconds without shaking is considered to have qualified balance ability.

Qualified standard for standing on one leg: 50-60 years old, 37 seconds; 60-70 years old, 27 seconds; 70-80 years old, 15 seconds.

First, hold onto something with your hand, stand on one leg with your eyes closed, and slowly release your hand after stabilizing. Holding for 5 seconds is considered qualified.

02 Improvement Measures

So how to exercise balance ability? In fact, we can try to integrate it into daily life, such as standing on one leg while brushing teeth or dressing, and consciously utilizing fragmented time for exercise.

Balance ability is closely related to hip muscles. Hip muscles are known as hip joints, which connect lower limbs and trunk and play a very important role in stability.

If the hip joint is not good, walking can cause shaking, which in turn can cause knee pain, so practicing the hip joint can alleviate knee pain. Usually at home, we can use elastic bands to exercise our hip joints.

Click on the video and follow the experts to create it.

Key points

In daily life, patients with joint pain can alleviate the pain by adjusting their walking posture. Orthopedic experts emphasize that a healthy gait should comply with the following key points:

Accelerate your pace while maintaining the correct walking posture. Straighten your back and look ahead, don't shrug your shoulders, and try to take big steps when walking. Taking big steps can exercise joint mobility.

When walking in a straight line, the force on the knee joint is concentrated and prone to pain; So you can walk with your feet slightly apart, making the lower limbs more evenly stressed.

The toes are advanced and can be tilted outward by 10-15 degrees, making the lower limbs more evenly stressed.

(Beijing TV Health Center)

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