Walking is the simplest and most common form of exercise, and is considered the "best exercise" by the World Health Organization.Especially for retired elderly people, the "threshold" for walking as a form of exercise is low and there are few restrictions

Walking is the simplest and most common form of exercise, and is considered the "best exercise" by the World Health Organization.

Especially for retired elderly people, the "threshold" for walking as a form of exercise is low and there are few restrictions. There is also a saying that:The number of steps is related to mortality, and the more you walk, the longer your lifespan. Is this statement reliable?

Research has found a relationship between step count and mortality rate!

A paper published in the Journal of the American Medical Association found a relationship between the number of steps taken per day and mortality.

Research has found that,When the number of steps taken per day is less than 7500, the more steps taken per day, the lower the risk of death; After exceeding 7500 steps, the mortality rate no longer decreases, and even gradually increases as the number of steps increases.

The Best Exercise

The Best Exercise

Walking can mobilize approximately 50% of the body's musclesNot only can it move to the arms, thighs, and buttocks, but it can also open the chest cavity and mobilize abdominal muscles.

When walking, the body'sThe viscera and blood vessels can also feel the changes brought about by exerciseReduce the accumulation of excess visceral fat, accelerate blood flow in blood vessels, reduce the formation of blood clots, and enhance vascular elasticity.

When walking, the body also releases hormones such as adrenaline, which keeps our mood happy, makes our brain think clearer, and improves our memory.

Although walking is a gentle exercise, the benefits it brings are not inferior to other sports, andWalking is also safer compared to other intense sports and is more suitable for elderly people over 65 years old.

However, as more elderly people fall in love with the sport of walking and are also exposed to sports software, people are increasingly paying attention to the number of steps they take on a daily basis, and there have even beenStep comparisonThe behavior of.

Don't overly pursue 'steps'

Injury to the knee joint

When walking, the knee joint not only needs to bear the weight of the body, but also needs to bend and straighten back and forth. If you walk for too long or take too many steps at once, it can cause damage to the knee joint.

The knee joint is the most complex joint in the body, and it is precisely because of its complexity that it is more prone to damage due to excessive walking.

Especially for elderly people over 65 years old, they may already have problems with joint aging. If they excessively pursue the number of steps while walking, it is likely that the gains outweigh the losses.

Increase body pressure

Although walking is a relatively mild form of exercise, it is a systemic exercise, and prolonged walking can still cause some pressure on the body.

Elderly people over 65 years old may already have various underlying diseases. If they excessively pursue step count and walk for a long time, it is likely to cause cardiovascular and cerebrovascular emergencies, or discomfort such as shortness of breath.

Prone to accidents such as sprains

65Prone to accidents such as sprains

Moreover, the nutrient loss in the body of elderly people is faster, and if problems such as sprains occur, recovery is slower.

How to walk and exercise reasonably after the age of 65

Follow the doctor's advice

After the age of 65, the human body has entered old age, and the various "parts" of the body are no longer flexible,It is best to follow the advice of a doctor about what kind of exercise to choose and what kind of intensity to match.

For example, some elderly people with chronic diseases such as "three highs" or cardiovascular and cerebrovascular diseases may be advised to walk slowly by doctors. For example, some elderly people with lower back and leg pain may be advised to walk as little as possible, so it is important not to show off.

Reasonable walking time

Walking may seem like a 'time free' exercise, but for elderly friends, it's best to find a reasonable time for exercising.

It is recommended to walk in a cool and comfortable time in the morning and evening during the season when the temperature is suitable. At the same time, it is important to note that the body may become more stiff in the morning, and it is best to warm up and exercise.

If you encounter weather after rain,Pay attention to choosing a road surface that is free of water accumulation and be sure to prevent slipping. In winter, you can choose a warmer afternoon or walk in warm places such as indoor corridors and sports venues.

If the environment is really not suitable, don't try to be brave and avoid slipping due to rain and snow on the road, or heatstroke or catching a cold due to temperature discomfort.

Pair with comfortable shoes

After the age of 65,The aging of joints may worsen, so it is important to choose a softer road surface when walkingChoose comfortable shoes to avoid increasing joint stress due to lack of cushioning.

Besides shoes,It is best to also choose comfortable socks, sportswear, etcWearing comfortable clothing while walking can also make the body and mind more enjoyable and make walking easier.

Summary:

Elderly people over 65 years old may begin to experience various "aging" problems in their bodies, and moderate walking can help them become more flexible and live longer. Everything should be moderate, and excessive walking can also have its drawbacks,Only by controlling the number of steps and walking reasonably can we truly achieve the goal of physical fitness.

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