Nowadays, there are many ways of exercising, and "walking" has become the first choice for many middle-aged and elderly friends with the advantages of small exercise intensity, safety and simplicity

Exercise intensity is small, safe and simple

In particular, some people have also set the goal of "10,000 steps a day", walking 10,000 or 20,000 steps a day, and there are various walking postures

Walking, brisk walking, fast and slow combination

But after a long time, everyone will find that the people who went out to walk every day gradually stopped going

Leg pain, insomnia, dizziness

In fact, walking more than 10,000 steps a day has a certain impact on

Knees, blood pressure, nervous system

Difficulty sports damage,

With the increase of age, people's joint muscles will gradually decrease, and serious problems

Joint muscle atrophy, calcium loss, muscle elasticity and strength delay leg aging

Severe calcium loss can cause osteoporosis, walking can make the body produce more vitamin D, which produces calcium is absorbed by the body, and there are also certain benefits

Osteoporosis vitamin D

Enhance cardiopulmonary function Chest tightness, shortness of breath fainting, myocardial infarction heart function is poor

Walking can allow people to maintain weight, consume calories through diet, make it participate in the body's metabolism faster, ensure the normal function of the body, and reduce the chance of

Keep the body re-metabolized

As we all know, obesity increases the chance

Blood pressure, lipids, heart, lungs, liver

Accumulate lesions, higher prevalence of calories burned into fat

The stomach and intestines are the most basic and important organs of the human body, and only when they function normally will the human body maintain a basic balance

Gastrointestinal balance relieves constipation and regular bowel movements

, the circulation is regular, the function is normal

Although walking has many benefits, it should also be limited, in order to be able to maintain the body function to play, do not walk too much, bring other aspects of harm
to the body.

Limits, too many

Second, what are the three consequences of walking a thousand steps a day?

When walking is used as a way of movement, people's physical fitness will be enhanced, in order to maintain this effect, many people choose to walk
more.
There are also some middle-aged and elderly people who forcibly stipulate that they must take 10,000 or even 20,000 steps
a day.

Physique extra walking is forced to prescribe 10,000 or even 20,000 steps
.

This is not advisable, everything has its limits, and walking should be based on physical condition, otherwise it will bring harm
.

limit

The most vulnerable part of a day is the knee joint
.
The joints of the knee are cartilage tissues that act as a buffer as the joint moves and protect the bones
of the joints.

Knee joint
.
Cartilage tissue cushioning effect protects the bones of the joint

But cartilage tissue has a service life, and when used in excess, it will become thinner and even break
.
If this situation continues, it will affect the health of the joint bones, cause leg pain in patients, and affect their quality of life
.

Thinning life and broken

Walking too much is also easy to cause long-term fatigue
.
Because when people walk, the nervous system is more excited, and they do not feel tired
.
Once you stop, people's spirit relaxes, and it is easy to get tired
.

Prolonged fatigue and relaxation of excitement

When people are in a state of exhaustion, it is best not to exercise or reduce the amount of
exercise.
Otherwise, it will aggravate fatigue and reduce the body's immunity, but it will not be beneficial
to physical health.

Fatigue is not only a physical feeling, it is also a manifestation
of insufficient qi and blood in the body and the weak function of some organs.
Fatigue persists for a long time, which will reduce the body's immunity and be vulnerable to certain diseases
.

Qi and blood are insufficient, and the function of some organs is not strong in human immunity

Therefore, when the body is relatively tired, it is necessary to stop exercising, pay attention to rest, do not force to exercise, and wait until the spirit and physical strength are restored
.

To stop the movement

Usually, the older a person gets, the shorter
the sleep time.
A thousand steps a day will aggravate this phenomenon, making people's nervous system function disordered, and "sleep" is the gas station of various cells and organs of the human body, if you do not sleep enough, it will hurt the entire body health
.

nervous system function gas station,

Ten thousand steps a day, in fact, every day in excess of exercise, the body will be forcibly driven to participate in metabolism, which has a certain stimulating effect on the central nervous system, resulting in insomnia
.

Daily 10,000 steps of excessive exercise, involved in metabolic central nervous system insomnia phenomenon

This kind of problem needs to reduce the number of steps to walk, and the body stops when it is slightly tired, so as to avoid causing dysfunction and unregulating phenomena
.

Reduces the number of steps disorders of walking

Of course, these are the consequences of long-term excessive walking, many people in daily exercise, do not know how to determine whether they are overdose, there are several symptoms can be controlled
.

Prolonged excessive walking

When you have these symptoms, it means that you have walked in excess

When the body does not have a disease, it is difficult to determine whether you have a problem of overdoses, walking itself is a soothing exercise, and it is more difficult
to find this problem.
Usually, however, certain symptoms can be used as a reference
.

Excessive exercise

1.
Feel sleepy
on the day or the next day when the walking exercise is completed.

1.
Feel sleepy
on the day or the next day when the walking exercise is completed.

This is a manifestation of the decline in the body's immune cells, indicating that the body may have a problem with decreased immunity and needs to be adjusted
.

Immune cells are reduced

If you know that this may be caused by excessive walking, reducing the amount of walking in time or simply resting for a few days before continuing can avoid the problem from becoming more serious
.

Walking excessively reduces the amount of walking or simply rests for a few days

I am afraid that some people feel that their health is poor and need to increase the amount of exercise to improve immunity
.
As a result, the more exercise becomes more serious, and finally leads to deficiency of qi and blood, and the consequences of long-term fatigue occur.

Increase the amount of exercise to improve immunity and blood deficiency,

2.
Feel sore
heels and ankles after walking or when walking.

2.
Feel sore
heels and ankles after walking or when walking.

In a person's walking body, the weight of the entire body is pressed below the ankle, and the foot is the most
forced by the heel.
Walking for a long time, the body will repeatedly stimulate here, causing poor blood circulation here and soreness symptoms
.

Ankle and heel blood circulation is not smooth and sore

At this time, it is necessary to stop and massage the sore part, promote the normal circulation of blood here, do not push too much, just push the qi and blood
.

Massage qi and blood

If not massaged, it is also best to raise the foot and change its position to adjust blood circulation, otherwise there is a high probability of swelling
.

Elevation and swelling of the feet

People who are too thin or too fat are prone to heel pain, it may be that they walk too much, and must be adjusted in time, which is an early warning
of lower limb injury.

Injuries to lower limbs that are too thin or too fat

3.
Reluctance to eat after exercise
.

3.
Reluctance to eat after exercise
.

Exercise itself is a calorie consumption, under normal circumstances, after walking, the appetite will be relatively good, there is hunger, willing to eat and happy after eating
.
This is a manifestation
of the body's normal metabolism.

Calorie consumption has a feeling of hunger and a happy mood

If you are unwilling to eat after walking and have no appetite, it means that the stomach and intestines have been dragged down by excessive walking, and the phenomenon
of functional decline has begun.
At this time, you can barely eat a little, or eat the food you like to eat, so that the stomach and intestines work normally
.

, barely eating a little without appetite walking excessive function decline,

If you do not eat, the function of the stomach and intestines cannot be activated, which will aggravate the fatigue of the body and it is difficult to recover
.
When encountering such a problem, it is necessary to reflect on whether the amount of exercise in walking is too large and make corresponding adjustments
.

Inability to start exacerbation is difficult to recover

Fourth, walking exercise is scientific and effective, and we must pay attention to these points

Walking is almost everyone will do, but with it as the main way of exercise, it is still necessary to pay attention to the method, so that you can get a better exercise effect, which has a positive significance
for health.

The ground used for long walking should be soft, preferably a plastic runway
.
This is because when people walk, each step is the impact of weight and joints, and the soft ground can form a buffer and reduce the impact force
.

The weight of the plastic runway and the impact of each joint reduce the impact force

Therefore, it is best for people who walk and exercise in professional places such as sports fields, and try not to be on brick floors and asphalt roads
.
If there is no condition, it is also possible
to walk on the ground of the soil.

Sports field brick floor, asphalt road

The walking posture is to hold your head high, your hips clamped, and your arms swinging
vigorously.
This position allows the bones and muscles of the whole body to be exercised, and it can also reduce the weight on the feet, and the body's focus is on the
legs.

Hold your head high, clamp your hips, and swing your arms hard to the weight of your bones and muscles

In the process of traveling, the heel should land first, so that the center of gravity of the body is always on the front foot, and the center of gravity of the foot is placed on the sole of the
foot.
The soles of the feet are larger than the heels, which can disperse some of the pressure and relieve the impact
on the heels.

The heel first lands on the sole of the foot to relieve the impact on the heel

Regarding the time of exercise, it is best to carry out in the morning or in the morning, when the physical condition is the best and can fully stimulate the vitality of
the cells.
It is not recommended to exercise for a long time at night, because exercise will excite the central nervous system and is not conducive to sleep
.

Cell vitality central nervous system in the morning or morning

After walking exercise, you can massage or soak your feet on your feet or legs, promote blood circulation at the same time, relieve fatigue, and maintain the affected joints, which is a very good exercise habit
.

Massage the feet or legs or soak the joints of the feet

In addition, try to do a stretch, because the tendons are to protect the bones, after exercise, the body is hot, and the tendons are easy to pull apart
.
Healthy bones and muscles are very important for maintaining the flexibility of the body, so stretching after exercise is necessary
.

Stretching protects the flexibility of the bone body

In addition, after exercise, you can appropriately supplement a little drink, warm boiled water, honey water, milk and so on
.
At this time, the gastrointestinal absorption function is relatively strong, and the supplemented water and nutrients can be fully absorbed
.

Warm boiled water, honey water, milk absorption function

Article Conclusion:

There are various ways to exercise, as long as it suits you is the best, and the middle-aged and elderly people choose more is to walk
.
Walking is simple, safe, and the amount of exercise is not large, which is good
for promoting blood circulation, enhancing cardiopulmonary function, and maintaining weight.

Walking is simple, safe, and the amount of exercise is not large to promote blood circulation, enhance cardiopulmonary function, and maintain weight

However, walking too much may damage the knee cartilage, cause insomnia or long-term fatigue problems, and damage
people's physical health.
Therefore, walking should pay attention to the method, exercise should not be excessive, and pay attention to posture, time, and post-maintenance, in order to truly enjoy the effect of
exercise.

Injury knee cartilage insomnia or long-term fatigue asks the exercise should not be excessive, while paying attention to posture, time, post-maintenance,