Is 10,000 steps a day good for my knees? How do you protect your knees while walking?

10,000 steps a day is not good for the knees, it will have a great impact on the knees. We don't try too hard when we walk, otherwise it will wear and tear on our knees, and it will cause damage to our knees.

Now it is very popular to walk violently, and there are violent walking teams in the park every night, and they are estimated to walk about ten kilometers a night, that is, more than 10,000 steps, just to achieve the effect of exercising. If you go for a walk, you're going to find that the next day your leg cap is going to hurt a lot because you're walking very hard. When you walk violently, the speed will be relatively fast, so you will push very hard, and your body will lean forward a lot, and the weight of your body will be pressed on the calf part, so the impact on your knees will be great.

Add to that the fact that you walk very hard, and the impact on your knees will be a little greater. So, if you go to pick it up as an adult, it's not good for your legs. After many elderly people go berserk, after a long time, there will be problems in that part of the knee.

So we still have to choose a suitable way to exercise, to exercise.

When some children are just learning to walk, parents will tie a knee pad to their knee to protect them if they fall。Because the knee is a very important part of the human body, we must protect it and not use too much force when walking, so as not to hurt the knee. There is also the need to warm up before exercising, otherwise you will inevitably stretch your muscles when you suddenly exercise intensely.

When exercising and exercising, we must choose a suitable method so that we can achieve the goal we want, and do not choose the wrong method to avoid counterproduction.

Regular fitness is actually a good thing, but you can't be too tired, too tired will also have a bad effect on the knees, and you should pay attention to keeping your knees warm.

Walking too much will definitely damage the knee, 10,000 steps is actually not less, but it will not bring much harm to the knee.

This is a normal amount of activity and has a certain pain relief effect on the feet.

There is nothing bad, in fact, 10,000 steps a day is not much, but it depends on whether your body can bear it.

Walking 10,000 steps a day is okay, and there is no obvious damage to the knee, but protect the knee not to walk too fast, and not to walk too much.

Normally, 10,000 steps of walking is good for the body, but if you are an elderly person, you must control the walking, otherwise it will have a certain impact on the bones.

This amount of activity is not large, but it has an effect on maintenance, so that the knee is more congested.

Introduction: People can walk more in life, you can play a role in exercising the body in the process of walking, and it can also promote the body's resistance. <>

When walking, people must change the outer eight, when walking, it is best to keep both toes facing forward, and the distance between people's feet should be the same as the distance between the pelvis, and when walking, the heel should also land lightly when the front foot lands, it is best to show their soles forward, and when walking, they should also take their own big strides, and the two arms should also be thrown away, and at the same time, when kicking the ground, it is also necessary to pedal the ground strongly, and it is best to choose a pair of comfortable shoes when he walks. <>

If people walk to their knees in life, they must clean their wounds immediately after the knee abrasions, because this can effectively reduce bacterial infection, and disinfect the wound immediately after cleaning, regardless of whether the wound has a foreign body, the wound is deep or there is no bleeding, this step can not be ignored, and antibacterial ointment can also be used after disinfection, which can be applied directly to the injured part. However, these methods are only for some patients with mild conditions, if the abrasions are more severe, the wounds are deeper, or even tears have appeared, it is recommended to go to the hospital for **. Secondly, the friction area is also easy to ooze liquid, wait for it to air dry naturally or local disinfection, but if the exuded fluid has obvious blood phenomenon, be especially careful, it may be caused by infection.

There are many benefits to walking regularly, but we should pay attention to the intensity and time of exercise, otherwise it may cause excessive damage to the joint cartilage, through moderate exercise, the muscles and ligaments of the joints of the whole body can be exercised, and the muscle strength can be increased through aerobic exercise, so as to better protect the stability of the joints, and you can also maintain a comfortable mood during walking, control your weight, lower blood sugar, and lower blood cholesterol by walking.

Dress properly. Wear a pair of soft-soled running shoes to protect your ankle joints from injury, and wear comfortable sportswear that is conducive to physical activity.

Warm up well. Do exercises that stretch and stretch your limbs to prevent sports injuries.

Bring a bottle of water and drink more water than once during exercise to prevent dehydration.

The way of walking with the upper body straight and striding forward while the arms swinging naturally is more correct, if you often walk outside, it is easy to hurt your knees.

First of all, the soles of the two feet must touch the ground, do not tiptoe or only the soles of the feet touch the ground, this is not good, and it will also affect health.

First of all, the soles of your feet must touch the ground, do not stand on tiptoe or only the soles of your feet on the ground, no, it will also affect your health.

Walking is the best exercise to make your body healthier and healthier. However, there is some particular aspect to walking, and if you don't do it in the right way, you may damage your knees. When walking, the upper body should be stretched, for example, the shoulders should be naturally raised back, not between the shoulders.

Then the knees must be open, not too stiff, and you can also do a limb stretching exercise before you can't do it, so that the joints of the whole body are active. The last thing to pay attention to is the walking posture, be sure to hit the ground with your heels first, so that you can cushion your knees.

Some people like to walk after meals very much, and even can walk more than 10,000 steps a day, at this time you need to pay attention to the walking posture, otherwise your knees may be slowly worn out, which is also very uncomfortable. First of all, some of the methods mentioned above, in fact, there are many points that need to be paid attention to, such as the best posture of walking should be correct, not inside or outside. Both of these postures are more damaging to the knees, especially when walking for long periods of time.

When walking, the hind legs must be straight, not always bent.

Some people like to carry heavy objects on their hands when they walk, which is a very bad habit because the arms should be in a natural swing so that the body can be in a coordinated and synchronized situation. And it can also play a role in driving strength when shaking the arm, so that you can reduce the wear and tear of walking on other parts of the body. In addition to these physical points that need to be paid attention to, in fact, the choice of clothing and shoes is also very important, such as it is best to wear more close-fitting and comfortable sweatpants, so that the legs will not have a sense of restraint when walking, and do not wear jeans.

Shoes should also be soft and suitable for the foot, not sneakers or martin boots.

When you first start walking, you don't need to walk more than 10,000 steps, you can walk a few thousand steps first, and then slowly increase the number of steps you walk, so that your body can adapt.

Tip 1 Correct: "When walking outside, keep your toes facing straight forward and keep your feet at the same distance as your pelvis. Tip 2: When the front foot lands, the heel touches lightly on the ground and the sole of the shoe shines forward. Tip 3: Take a big stride as you walk, throwing your arms apart.

Tip 4: Kick the ground and stride out the soles of your shoes

1.Develop a correct walking posture, do not make a figure out, and try to walk with your toes facing straight ahead; 2.When the front foot lands, the heel hits the ground first; 3.When walking, take long strides and throw your arms apart.

Walking 30,000 steps a day can be physically harmful and can cause damage to joints and lower limbs. If walking 30,000 steps a day is equivalent to 15 kilometers, such long-distance walking will lead to excessive wear and tear on the knee joint, causing some soft tissues to contract excessively, the cruciate ligaments will also be over-strained, and the meniscus will be excessively squeezed, which may form chronic strain on the knee joint. If you walk 30,000 steps a day, it may also lead to blood circulation disorders in the lower limbs, which will block the return of venous blood and cause edema.

If you usually exercise less, you can start with about 5,000 to 10,000 steps, which can not only promote human blood circulation, but also speed up the body's metabolism and play a leading role. Moreover, walking about 5,000 to 10,000 steps a day can increase the strength and toughness of bones and joints, promote cardiovascular circulation, exercise cardiopulmonary function, and effectively relieve tension and fatigue, and improve sleep quality. You can usually eat some foods high in calcium, such as shrimp skin, milk, cheese, soy products, etc.

It is reasonable to control at 5000 steps. This can enhance physical fitness, also promote the body's metabolism, can prevent diseases, and can protect the heart.

The elderly try to walk about 5,000 steps a day, to strengthen the body, and will not hurt the knees, try to choose the morning on an empty stomach to take a walk, which can enhance the physique, but also to prevent some diseases.

1. Squats. Frequent squats will cause some wear and tear on the joint cartilage, and squats will damage the medial meniscus due to the squeezing of the back of the knee joint, so the elderly should pay attention not to do squat exercises when exercising.

2. Mountaineering. Mountaineering is also an exercise that can easily lead to knee damage, which is easy to wear and tear the patellar joint often when climbing, and it is also easy to cause ligaments and other soft tissue damage, and long-term mountaineering can easily lead to knee injury.

Walking for long periods of time without rest, excessive fatigue can lead to wear and tear on the knee joint, which can worsen the symptoms of knee pain. Therefore, patients need to pay attention to joint care to reduce the burden on the joints as much as possible. Under the guidance of a doctor, through the training and use of knee pads, the joints can be protected and the stability of the joints can be improved.

Do not climb mountains and stairs under normal circumstances. It is an aerobic exercise that is suitable for most middle-aged and elderly people. Brisk walking is less damaging to the joints than other sports.

However, brisk walking can also damage the joints.

During execution, when the foot hits the ground, the knee joint supports about 2 to 3 times the weight. As time and distance increase, the knee joint will be impacted when the caddy touches the ground. If the muscles of the lower limbs are not strong enough, coupled with the incorrect execution posture, knee injuries are inevitable.

If you walk too fast, you can damage your knee for a long time. You should combine movement and stillness. Don't focus too much on walking fast.

In general, after a slight sweat, it is a little slower.

Warm-up before walkingQuickly stretch muscles and ligaments throughout the body and local knee joints before walking to reduce local tension and avoid knee ligaments and injuries caused by sudden, rapid, and strenuous movements. With small steps and small steps, the knee joint will be in a stiff state, which will impact the joint head articular surface, causing joint damage, walking quickly on a flat road, the weight on the knee joint is relatively small, which is conducive to protecting the knee joint. You can go to the plastic skating rink at the baseball stadium or use the treadmill.

For people who walk and perform, due to long-term repetitive, high-intensity, knee joint flexion and extension training, it is easy to cause tension in the knee joint, if walking and running, the muscle strength around the knee joint is very poor, the stability of the knee joint cannot be maintained in sports, and the knee joint is easy to be damaged if it is not fixed, and improper walking or running posture is also one of the main reasons for knee joint injury, and the running intensity should not be too large. If you don't feel well, you should stop and take a break.

When walking briskly, because the movement is relatively intense, the knee joint will be injured, so when walking, you can walk as slowly as possible, jog, try to walk as little as fast, run fast.

The "10,000 steps a day" was proposed by the health department, but this "10,000 steps" is still different from the usual physical exercise aimed at improving cardiopulmonary function, endurance, strength and other physical fitness. Although the total brisk walking time can be cumulative, it must be ensured that the continuous brisk walking time cannot be less than 10 minutes at a time in order to be counted as a valid step count. If you want to achieve good fat loss, it's best to complete 30 minutes of steps at once.

There is a saying called take a walk after eating, live to ninety-nine, this sentence is reasonable, after eating is more supportive, come out and walk slowly, digestion is still relatively good, but can not eat after eating strenuous exercise, this is not good, will affect digestion, every day first walk fast for half an hour to start, gradually increase to 1 and a half hours, can be completed in three times, the daily staple food is controlled in each meal of a fist, meat a fist a day, so insist on 6 months, people's individual physical basic quality is different, the number of steps of fast walking is different; Human body functions and organ functions, especially the legs, feet, and cardiopulmonary conditions, the number of brisk steps is also different.

<> normal adults can walk about 10,000 steps a day, according to their own situation, 10,000 steps is not said to be done in one breath, you can properly allocate your exercise time. For exercise without special requirements, you can walk 6000 steps a day, but the diet should be balanced and reasonable, milk and dairy products 300g d, soybeans and nuts 25-35g d, meat 40-75g d, aquatic products 40-75g d, eggs 40-50g d, brisk walking, to achieve effective exercise, should be 120 to 140 steps per minute, heartbeat more than 120 times, about 40 minutes at a time. For those who lose fat and weight, after adapting to brisk walking, brisk walking and jogging can be combined with exercise; A jogging for more than 30 minutes, completed within an hour has the significance of ** and walking, my bony experience is, do a warm-up first, a 10-minute or so anaerobic exercise (try jumping on the spot, or lifting dumbbells) outdoor 50 minutes of brisk walking, intermittent interspersed trotting).