Why do some people say that 10,000 steps a day ruin the whole body ?

This statement is a needle for those who have been rampage for a long time. There is a scientific basis for it. People walk <>

Too much distance will cause certain strain damage to the muscles and ligaments and periosteum of their knees, ankles and heels, and at the same time, if you walk for a long time and the walking posture is not correct, it may cause damage to the muscle groups on the outside of the foot, causing muscle pain. Some people who go to work may need to walk back and forth quickly during the period of getting off work, and it is not a good thing for the body to actually grow up. Some people sit and go to work every day.

Excessive walking will lead to physical exhaustion, and the body will produce more hormones such as adrenaline and cortisol, when these hormones increase to a certain amount, these hormones will cause certain damage to the body, no matter what kind of exercise, doing too much is not conducive to the health of the body. We advocate doing it in moderation and doing it in moderation.

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Strength is timelessLength, walkingSpeedWhen the number of steps you walk too much every day, the body will react, telling you that it is not suitable for your exercise intensity, such as pain in the joints and waist of the knee joint, and some people do not eat breakfast or drink water in the morning, go out without replenishing energy, walk for a long time, and do not replenish carbohydrates and energy in the morning, low blood sugar, syncope, shock and other conditions will occur, when you get up in the morning, the blood of the human body is generally more viscous, especially for patients with cardiovascular and cerebrovascular diseases, At this time, if you skip meals and go on a rampage, there is a high possibility that the risk of exercise will occur. It is our ordinary people who walk tens of thousands of steps every day, in fact, it is very normal, we can see that there is a WeChat step count in WeChat, we move a little, the number of steps will be a lot, but not excessive.

It is necessary to pay attention to the intensity of walking, that is, the time and speed of walking, everything is just the right amount, too much exercise, for our body, is just stress and injury.

Some people say that "10,000 steps a day ruins the whole body" because more than 100,000 steps will cause a certain burden on our body. Walking for a long time or walking for a long time is easy to strain the muscles, causing joint damage, etc., the body functions are degraded, muscles, joints, heart and lungs, etc. are difficult to withstand such a large amount of exercise, so walking 10,000 steps a day destroys the whole body.

Because what these people mean is to advise everyone not to exercise excessively, because excessive exercise will harm the body and the gains outweigh the losses.

Because if you walk too far in a short period of time, then the negative pressure on the body is very heavy, especially the damage to the knees is too great.

Because the number of steps taken every day hurts the knee joint, and it will feel very painful after a long time.

10,000 steps a day, for patients with hypertension, diabetes, dyslipidemia, obesity, smoking, chronic obstructive pulmonary disease, which are hundreds of millions of diseases or risk factors in China, can not only change the relevant indicators on the test sheet, but also significantly change the quality of life of patients. More importantly, it can reduce overall mortality and prolong life.

How strong is appropriate? A person's maximum heart rate for extreme exercise is 220 minus age, and the heart rate achieved by moderate aerobic exercise is 60%-80% of the maximum heart rate. You can also "follow your feelings", and when you walk briskly for 30 minutes, you will have moderate palpitations and shortness of breath, and sweat slightly at moderate temperatures.

When walking, the upper limbs should also swing, on the one hand, it can increase the amount of aerobic exercise, better reflect the effect of aerobic exercise, and secondly, it is conducive to exercising the upper limbs and chest muscles. In order to do a better job of upper limb exercises, you can also walkHand fight。AlsoCan be usedSupport, especially for the elderly walking uphill and downhill, becomes a safety aid.

You can also use a cane to choreograph various movements as a warm-up before exercise and relaxation activities after exercise.

Have you ever heard of the slogan "10,000 steps a day"? I think if you usually play with your mobile phone, you should be quite familiar with it. So is 10,000 steps a day really good? In fact, it varies from person to person.

For people who are strong or often exercise, it is not difficult to walk 10,000 steps a day, but for people who usually do not exercise much or are weak, especially for the elderly of a certain age, it is very difficult to walk 10,000 steps a day. If you insist on walking 10,000 steps, you may cause injuries to your body, such as the knee and hip joints, which are very susceptible to injury.

According to the recommendations of the latest "Dietary Guidelines for Chinese Residents".It's okay for people to keep their daily walking steps at least 6,000 steps。Therefore, it is feasible for people who are healthy and insist on exercising to walk 10,000 steps a day, but if you have not walked 10,000 steps, but you have experienced soreness in your waist and knees, panting, and feeling that it is difficult to persevere, you should stop demanding yourself, you should have reached the limit of your body.

Of course, if you want to maintain your health by walking, it doesn't mean the number of steps you usually take from the room to the living room and then to the bathroom. There is also a special approach to walking:

1. Prepare a pair of suitable shoes

Before walking, you should prepare a pair of suitable walking shoes, such shoes should have a slightly higher heel and a looser front toe part, choose such shoes when walking for a long time, the foot will be more comfortable, and it can also protect the ankle. Of course, if you can also wear it with a comfortable and casual sportswear, it will be easier to walk.

2. Warm up before walking

Don't look at the intensity of walking exercise, you don't need to warm up before starting, in fact, no matter the intensity of the exercise, as long as you are ready to exercise, it is necessary to do some warm-up activities. Because doing warm-up exercises can "wake up" sleeping muscles and reduce the damage to the body caused by exercise. The warm-up preparation before walking is not too complicated, simply move the knee or ankle joint, and take a few deep breaths, which can have a warm-up effect.

3. The speed should be fast walking

Since walking is regarded as a way of exercising and maintaining health, it should not be a state of walking, but should choose to walk briskly. The speed of brisk walking is relatively fast, the pace is larger than when walking, and every step you take should be the heel first, then the soles of the feet, and then the toes of the toes. During brisk walking, you should also keep your head and chest up, relax your shoulders, tighten your abdomen, bend your elbows easily at 90 degrees, and swing back and forth on your sides.

Note: **From the Internet.

Is walking 10,000 steps a day really good for your health? How many steps per day is best?

Walking 10,000 steps a day is very harmful to the bones and joints of the human body, especially the knee joints.

Walking 10,000 steps a day can cause damage to the body's knee joints. Exercising properly every day is good for your health, but you can't overdo it.

Walking violently is harmful to the human knee, which still depends on the human physique, not everyone is suitable for walking 10,000 steps a day to exercise. Also pay attention to your walking posture during walking.

Walking 10,000 steps a day is good for the body, the amount of exercise is moderate, it will not cause great damage to the knees, and it can also achieve the effect of strengthening the body, remember not to exercise excessively.

Within the range of your body, let yourself do a certain amount of exercise and a certain amount of walking, and walking is helpful, but walking 10,000 steps a day is not suitable for everyone, nor is it suitable for every day, after all, for everyone, such a large amount of exercise.

The biggest impact on the body is that the muscles will be contracted and the muscles will be damaged, which will form some diseases such as cervical spondylitis and lumbar disc herniation.

Walking can be said to be very beneficial to personal health, and walking often will make the legs and feet more flexible, which is also good for old age life in the future. Good health is one thing, on the other hand, my mentality will be broader, just like the road I have walked, I will go farther and farther, and I will become more and more cheerful.

For young people, walking 10,000 a day is not a problem, but for the elderly, it may be injured. The physical strength and physical condition of the elderly are not as good as those of the younger ones. It is not only important to look at the number of steps taken, the speed of walking, the time of walking, the location and posture of walking.

The impact is that the body is getting better and better, and people who insist on exercising, body resistance, and all aspects of function are better than those who don't exercise.

What are the effects on the body of people who run for a long time? Knowledge.

Personally, I feel that it is still not very scientific, and it depends on how to walk, if you keep walking, tens of thousands of steps down may hurt the joints of the legs, and the gains outweigh the losses.

The scientific and unscientific nature of 10,000 steps a day also varies from person to person. If someone is weak, does not exercise regularly, and the knees are not good, barely walking 10,000 steps a day is a kind of consumption of the body, how much daily exercise is appropriate, should be determined by their own comfort level

In fact, this kind of exercise has not been verified by scientific experiments, and it is not suitable for the public to guide daily fitness.

It may increase the wear and tear of the joints and local cartilage tissue, and then produce synovial inflammation, cartilage damage, etc., and aggravate the original osteoarthropathy.

Put on suitable sports shoes, choose an open field with good air, and carry out the cycle according to the combination of rock demolition lead, high and low leakage strength, and control the number of steps to be about 7,500 steps per day.

First of all, you can't just eat the banquet and start walking after the old town, you can walk more than 10,000 steps a day, there is no need to walk all the time, you have to rest from time to time with a smile when you walk, you must control the speed well, don't try to be fast.

Walking too fast, there is damage to the knees and other joints, it is not advisable to walk 10,000 steps a day, 6,000 steps a day is more appropriate.

1.There was a study in the United States on "the relationship between the number of steps taken by Lingchun and the death rate of things", through a study of 16,000 women, it was found that women who walked 4,400 steps a day had a lower mortality rate, but when the number of steps reached more than 7,500, the mortality rate did not change. So, if you don't want to walk as a burden, you should first find the right number of steps for you.

2.The pace of walking is not well controlled, and the speed of walking is also the key point that determines whether your "walking style" is a "health regimen". If you want to maintain your health by walking, it is recommended that you walk at a pace of between 120 and 140 steps per minute, too fast or too slow is not good for your knees.

Walking 10,000 steps a day destroys the whole body, which refers to the blind pursuit of steps is not right, because long-term walking sometimes strains the muscles, causing long-term muscle soreness.

Long-term 10,000 steps can cause strain on the muscles, ligaments and periosteum of the knees, ankles and heels. If you walk in the wrong position, it can cause damage to the muscle groups on the outside of the foot, causing pain.

Nothing is absolute, there are good and bad sides, and walking is of course good for our body. For example, walking can strengthen muscles and bones and enhance exercise ability; It can also burn fat; Increase cardiopulmonary function, promote blood circulation throughout the body, and promote metabolism; It can also reduce the three highs, control blood pressure, blood sugar and blood lipid levels, and reduce the possibility of disease.

There is still some truth in this sentence, especially for those who are elderly, if they walk 10,000 steps a day, it is really easier to make osteoporosis and have no benefit to the bones.

If you travel thousands of miles every day, your body's muscles will be seriously damaged, in which case not only will you not be able to exercise, but it will destroy your body, and your body will become very weak.

When people exercise vigorously, the body will produce more hormones such as adrenaline and cortisol, and when these hormones increase to a certain amount, the spleen's ability to produce white blood cells will be greatly reduced, resulting in a greatly reduced cell activity in lymphocytes.

If the human body walks for a long time and does not relax. This can cause strain to the muscles and be a burden in the long run. Even if it's in the gym, it's important to be released after exercise.