Hu Dayi, a health education expert at the Ministry of Health in Beijing, is a well-known director of cardiovascular medicine, and asked people before, "Do you want to walk 10,000 steps a day?" "Now that we have been insisting on it for 20 years, I have used my own experiments to tell you the results.
Do you think it should be a day?
Many people have their own opinions on this issue. After investigation, it was found that some people think that there is no problem in walking ten thousand steps a day, and walking itself is a thing that is beneficial to physical and mental health, as long as there is time to walk ten thousand steps every day, it is no big deal.
Some people think that walking 10,000 steps a day will hurt the body, especially the knees and joints, but it is a waste of time.
In fact, it is normal for everyone to have these thoughts, this is because your amount of exercise and physical condition do not match, which leads to health care becoming a disease. Especially for people with chronic diseases and often no exercise foundation, if it is just to pursue the daily movement, it is likely to over-exercise and cause unnecessary harm.
But this is not the case with cardiovascular expert Hu Dayi, who has insisted on walking 10,000 steps a day for 20 years this year, and 20 years ago, according to the data, he found that he was overweight during a physical examination, and the blood triglyceride levels are high, low-density lipoprotein cholesterol is high, and he has a fatty liver.
Through personal experience, from the first day of walking to the present, great benefits have been created for physical health, blood lipid levels are controlled within the ideal level, and joints are also alleviated.
He said that it is precisely because the weight has returned to normal levels that the pressure on the knee joint has been greatly reduced, as if there is a heavy burden on the body that has been unloaded, coupled with walking to improve the basal metabolic rate, promote blood circulation to discharge metabolites at the same time, but also effectively control the level of blood lipids, which is also beneficial for the prevention of chronic diseases.
Then, the question is also, what should be done with ten thousand steps a day?
First of all, everyone's physical health is different, we need to do specific problem analysis, before taking ten thousand steps, we must first proceed step by step, that is, take thousands of steps in advance, and then after walking ten thousand steps, see if the body can withstand it.
That is to say, do not exercise excessively, under normal circumstances, people who exercise excessively are difficult to get up the next morning, mostly waist pain and back pain, which should be correspondingly reduced in the amount of exercise, can not force themselves.
Secondly, maintain a certain frequency of exercise, the emphasis here is not on a day to walk ten thousand steps, but to insist on doing so all year round, you can reap greater benefits. Sometimes go and do not go, and the final effect will not be ideal.
Finally, the combination of aerobic exercise and anaerobic exercise, including dancing, tai chi, barbell lifting, etc., can not only help the body digest excess calories, but also increase muscle strength, and to a certain extent, delay muscle aging and loss, which is beneficial to physical health.