Original title: 10,000 steps, science? Is it reliable? How to answer
Japan’s 10,000 step: scientific walk
I don’t know when I started, 10,000 steps every day, becoming a habit of many people. Many people insist on the WeChat friends to play cards every day. So, is it really helpful to walk 10,000? Science walking, do you really?
Citizen Zhou Hongjie: The morning came out, took over more than an hour, there was no thing in the afternoon, I took a walk in the afternoon, I took a time, I had dinner, and I walked again.
Reporter: How many steps have you taken probably?
Citizen Zhou Hongjie: When you have a day, you can walk 10,000 steps, when you are less, you will take five or six thousand steps. I basically don’t have a cold in winter, and the event is good.
Citizen Zhang Daohai: I can’t take a lot every day, go to 5 kilometers in the morning. The age is big, the body (can’t eat). I can’t go, I don’t dare to go.
Citizen Liu Qi: Now, it is basically going to work, get off work, it is by walking. Our young people should not lie flat, and should do it properly. In this way, 10,000 will be stepped every day, I feel that I can sleep in the evening, I can sleep very quickly, there is no such thing as insomnia.
Walking posture: Avoiding the top of the top should not step too large
Indeed, many young people are also walking through walking, exercising. Sports fitness platform Keep data shows that the user who chooses walking exercise, accounting for half of the running user, 5 times more than the riding user. Among them, women users prefer walking exercise than men.
Experts said that long-term persistence of walking fitness can improve the body’s cardiopulmonary endurance level, thereby promoting chronic disease prevention and reducing death risk. Patients such as hypertension, diabetes can also alleviate the condition by moderate walking. However, experts also reminded that although contracted other exercise, the road is relatively moderate, the wrong posture will also cause damage.
Beijing Health Management Association Health Management Expert Committee, Beijing Xiaoju Shan Hospital Health Intervention, Director Hu Kun: We must pay attention to the following points during the walk: First, keep the chest to look up, avoid the chest Low. Second, pay attention to our feet, do not inside the eight characters and eight characters. Three must be careful not to be too big, and we should improve our speed through the steps.
Harvard Medical College: 10,000 Steps is not a different demand for different people in different people
So, is there a scientific basis for daily cards? Experts said that whether it is walking, or other exercise, must have a force, avoid comparison with each other. Medical experts introduced that Harvard Medical College prevents medical experts have done a crowd study. The results show that when the number of people in the population is very small, the mortality is high. When the number of people in the population exceeds 4400, the mortality is significantly reduced.
Capital Medical University Xuanwu Hospital GodWu Hao, chief physician, survey: With the increase of the number of steps, the mortality will further decrease, but after more than 7,500, the mortality has not changed further changes. This means that there is no additional benefits above 7,500 steps, so you will remind everyone that 10,000 steps are not gold standards, which have different needs for different people. For example, there are very few people who have a small number of steps to increase the number of steps in 2000, which may bring good health benefits. For middle-aged and old friends, some people have forcibly reaching 10,000 steps, which may be a harm.
Day 10,000 step: avoid the misunderstanding
So, how many steps should ordinary people going, is it right? Is there any recommended step size? In addition, what is the misunderstanding of walking, what do you need to avoid?
The number of ordinary people walking by eight thousand steps
Beijing Health Management Association Health Management Expert Committee Beijing Xiaotong San Hospital Health Intervention Department Hu Kun: The number of steps walking in ordinary people, It can generally be more than 8,000 steps. Four to five thousand steps, to meet a step of our daily lives, avoid a long-situ state. It is also required to have an additional one to go quickly and reach a role in improving the level of cardiopulmonary endurance. What kind of speed arrives? It is in the process of walking, slightly asthma, then I can talk, but can’t sing. To reach this, then you will show your speed, it is appropriate.
The three types of people are not suitable for a long time
Experts pointed out that there are three types of people who are not suitable for a long time. The first is the coronary heart disease, if you move, you will cause a heavy heart load, it is easy to induce cardiovascular events; followed by obese populations, the weight is too large, will cause overweight burden on the lower limbs, easy to cause damage; third category is lower limbs There are people with diseases or injuries in the bone joint, and the walking time is too long, which will cause damage or disease.
Wu Hao, a neurosurgery of Xuanwu Hospital, Capital Medical University: For example, patients with cervical spondylosis, cervical spondylosis often is weak, forcibly 10,000 steps, very likely to increase the risk of falling, Bring extra harm. If the patient’s walking distance of the patient’s walking step is more than a distance, his double extremity is very painful. Pain, numbness, you must sit down at this time, and forcibly walk 10,000, you can only let the patient get extra harm.
There is a leg pain, generally need to reduce the amount of exercise
So, can you continue to walk? Experts introduce that many people will have a sudden experience of knee and pain, which may be caused by tibia joint disorders, knee arthritis or lumbar disc herniation.
When someone walks, there will be a calf muscle pain. If you stop, you will be alleviated, then it is likely to suffer from blood vessels around the lower extremities. Experts suggest that this situation should be checked as soon as possible, don’t hurt your exercise.
Avoid walking on the hard ground such as cement-based asphalt road
Experts also suggest that you can choose from time to time or in the afternoon, go out away, especially in the park with fitness trails.Avoid hard grounds such as cement, asphalt roads, slopes.
Beijing Health Management Association Health Management Expert Committee, Beijing Xiaoju Shan Hospital, the director of the Health Intervention Department: Hu Kun, for the elderly, or the people who are weak, and those who have no exercise habits, still recommendwalk.Because of relatively, the exercise intensity is not very large.So people who have a certain sports foundation, or have to be recommended.Because relative to walk, running is stronger for the body.There is a good stimulus to better improve our health of our body.(Reporter Yu Jingying Zhang Zhen Zhao Xuemei)
Source: CCTV News Client