10,000 Steps a Day, But a Knee Replacement? A Warning About Over-Exercise!

10,000 Steps a Day, But a Knee Replacement? A Warning About Over-Exercise!Liu, a 70-year-old man, has been suffering from high blood pressure, high cholesterol, and high blood sugar for many years. He has always been diligent in controlling his diet and exercising as advised by his doctor

10,000 Steps a Day, But a Knee Replacement? A Warning About Over-Exercise!

Liu, a 70-year-old man, has been suffering from high blood pressure, high cholesterol, and high blood sugar for many years. He has always been diligent in controlling his diet and exercising as advised by his doctor. To encourage him to exercise, his daughter bought him a smartphone. Liu quickly became addicted to the step count rankings on WeChat, determined to make it to the top three in his friend circle, walking at least 10,000 steps daily. However, after a month, Liu began experiencing knee pain. He attributed it to his body not being accustomed to the exercise and continued his daily walks without hesitation. As the pain intensified, eventually making it impossible for him to walk normally, he was forced to seek medical attention. The results of the examination were shocking: Liu's knee cartilage was almost completely worn away, requiring a knee replacement surgery. The culprit? His long-term, high-intensity walking. What exactly caused Liu's knee problems? Is exercise truly beneficial to health?

I. A Man's Life is as Long as His Arteries: Be Alert to These 4 Signs of Artery Aging

In the field of cardiovascular health, there's a warning: "A man's life is as long as his arteries." This means a person's lifespan is closely tied to the health of their arteries. Once arteries age and become blocked, health will decline and even life expectancy may shorten. Vascular disease is the root cause of many cardiovascular diseases such as stroke, renal vascular disease, heart attack, and peripheral vascular disease. These diseases have high mortality and morbidity rates, posing a serious threat to patients' lives and quality of life. Many believe that arterial aging is a natural part of life, associated with age, but in reality, seemingly insignificant habits in daily life can accelerate arterial aging, clogging the arteries.

Miu Guobin, Chief Physician of Emergency Department at Emergency General Hospital, pointed out that the following habits should be corrected as soon as possible:

• Unhealthy dietary habits: Long-term consumption of high-fat, high-sugar, and high-salt foods can lead to the accumulation of large amounts of lipids on the inner walls of blood vessels, accelerating arterial aging, increasing the risk of arteriosclerosis, blockage, and thrombus formation.

• Lack of exercise: Inadequate physical activity leads to decreased arterial elasticity, increased blood viscosity, easy vortex formation inside blood vessels, promoting platelet aggregation and thrombus formation.

• Excessive mental stress: Long-term negative emotions and mental stress can trigger the release of large amounts of stress hormones. These hormones can cause vasoconstriction and hypertension, highly detrimental to cardiovascular health.

• Smoking: Nicotine and other harmful substances in tobacco directly damage the vascular endothelium, leading to plaque and thrombus formation.

Ruan Lei, Deputy Chief Physician of Geriatrics Department at Tongji Hospital of Huazhong University of Science and Technology, reminds us that the following symptoms may indicate arterial health issues, requiring prompt medical attention:

• Sudden loss of consciousness: A few seconds or minutes of loss of consciousness may indicate cerebral artery stenosis.

• Chest tightness or pain behind the sternum after exercise: May indicate coronary artery stenosis.

• Difference in blood pressure between both arms exceeding 20 mmHg: May indicate upper limb artery stenosis.

• Pain, weakness, or numbness in the legs while walking: Relieved after rest, may indicate lower limb artery stenosis.

II. Walking is Beneficial for Arteries, but Three Points Must be Noted

• Walking is a simple, accessible, and highly beneficial form of exercise, suitable for people of all ages. Especially for the elderly who are not suitable for vigorous exercise, walking offers excellent cost-effectiveness. In October 2023, a study published in the Journal of the American College of Cardiology from Radboud University Medical Center in the Netherlands even provided optimal step counts to reduce mortality risk and cardiovascular risk. Researchers tracked over 111,000 participants with an average age of 63 for 78 months. They recorded participants' steps using wearable devices and analyzed the relationship between the number of steps taken daily and all-cause mortality risk and cardiovascular disease risk. The results revealed:

• Walking 2,735 steps daily can reduce cardiovascular risk.

• Walking 7,126 steps daily yields the lowest cardiovascular disease risk.

• Walking 8,763 steps daily yields the lowest mortality risk.

Furthermore, the study found that at the same step count, faster walking speed leads to greater benefits for the body. Compared to participants walking at a pace of 29 steps per minute, walking at a pace of 66 steps per minute was associated with a 33% decrease in mortality risk, while walking at a pace of 68 steps per minute was associated with a 38% decrease in cardiovascular disease risk.

For the elderly, walking is the best choice, but ignoring these 3 points can lead to wasted effort even with daily 10,000 steps:

1. Choose the appropriate location: A study published in The Lancet found that volunteers who walked in parks experienced improved lung function and significantly increased arterial flexibility, while those who walked along the road showed minimal improvement or even worsening of arteriosclerosis. It is recommended to choose locations with open views and good air quality for walking, such as playgrounds or parks.

2. Pay attention to walking posture: Maintain an upright posture while walking, with the neck and spine aligned in a straight line, eyes looking straight ahead. Relax your shoulders, tighten your abdomen, and avoid incorrect postures such as pigeon-toed, duck-footed, and knee inward rotation.

3. Pay attention to exercise time: The elderly should avoid exercising too early in the morning, as it can trigger disease flare-ups, especially in autumn and winter when the temperature difference between day and night is large. It is advisable to engage in outdoor activities for 30-60 minutes between 8-9 am or 4-5 pm.

III. How to Maintain Artery Health After the Age of 50? Do These Three Things

Once arteries become diseased, they can trigger a series of illnesses, especially for the elderly who are already affected by age. Preventing and controlling vascular disease is even more critical. In addition to exercise, the elderly should also pay attention to these 3 things:

1. Healthy diet: Control fat and sodium intake. Consume more fish, lean meat, eggs, dairy products, and legumes, while avoiding excessive intake of fried foods, fatty meat, and high-fat foods, as well as pickled foods, instant noodles, and high-salt foods. Increase dietary fiber intake, eating more fruits and vegetables, which can help lower cholesterol levels.

2. Quit smoking and limit alcohol consumption: Smoking and alcohol consumption can severely damage artery health. Smoking causes damage to the vascular endothelium, accelerating arteriosclerosis, while alcohol consumption leads to increased blood lipids and blood pressure.

3. Regular physical checkups: Regular physical checkups can help detect abnormalities early and intervene in a timely manner. Cardiovascular disease and high-risk individuals are recommended to have checkups every 3-6 months, and those at high risk for vascular health should have checkups at least every 6-12 months.

Exercise is beneficial for health, but moderation is key. Excessive exercise can actually harm health. Pay close attention to your body in daily life and seek medical attention promptly if you experience any unusual symptoms.

References:

[1] "Some People Are Still Young, But Their Arteries Are Already Old! Doctors Say: People with These Behaviours are More Prone to 'Red Lights' in Their Arteries". Family Doctor Newspaper, 2024-05-18

[2] "How to Know if There Are Plaques in Your Arteries?". Capital Medical University TCM Outpatient Department, 2023-12-29

[3] "JACC: 8763 Steps a Day Reduces Mortality Risk by 60%, and Faster Walking Leads to Greater Benefits". Aging, 2023-10-29

Unauthorized reproduction is prohibited without the author's permission.

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])