Scientific research has found that walking is a simple aerobic training that increases the blood flow of the human body and allows the muscles of the body to exercise, which can enhance the strength of the bones and improve the health of the human body.

　　With the popularity of wristbands and WeChat sports, more and more people are starting to "swipe their steps" and achieve a certain amount of walking every day, which seems to be able to achieve their own aerobic training to a certain extent.

However, the accumulated 10,000 steps in a day displayed on the mobile phone does not mean that you have exercised 10,000 steps.

Today, the doctor will teach you how to get out of the healthy pace.

　　Many people have been "cheated" by their mobile phone steps

　　Data from the World Health Organization shows that people over the age of 65 who walk more than or equal to 4 hours a week have a 69% reduction in cardiovascular morbidity and a 73% reduction in mortality compared with those who walk less than 1 hour per week.

　　In fact, long before the WeChat campaign, many organizations put forward exercise recommendations based on the number of steps as the sole reference, the most well-known of which is the slogan of "10,000 steps a day".

Including ASCM (American Academy of Sports Medicine) and CDC (US Centers for Disease Control and Prevention), similar recommendations were made in the early days, and many people with diabetes were also advised to walk 10,000 steps a day.

　　But it must be reminded that most of the steps we post in WeChat Moments refer to the steps recorded by mobile phones, which usually come from the built-in sensors on mobile phones and wristbands.

As long as the position of the mobile phone or bracelet changes or the heart is heavy, the number of steps will be generated without moving the hands or feet. Such a number of steps is a deceptive number of steps, not a real effective number of steps.

Just relying on the number of steps will not necessarily achieve the purpose of promoting health.

　　Disengage from strength to talk about step count effect discount

　　What we usually understand as 10,000 steps a day does not take exercise intensity into account.

In recent years, studies have found that the gain of exercise on health is largely dependent on exercise intensity.

If you walk at a low intensity, it does not cause a benign stress response in the body.

　　In general, walking 10,000 steps burns about 240 to 300 calories.

This figure of 10,000 steps looks beautiful, but it is not necessarily whether it can reach the actual calorie consumption.

　　Metre (MET): Energy Metabolic Equivalent, which is a unit for expressing exercise intensity.

1 minute of activity per kilogram of body weight consumes 3.5ml of oxygen and is called 1MET.

The intensity is roughly equivalent to the sitting state of an adult.

To put it simply and loosely, if an exercise consumes N times more oxygen than sitting, it is called N-Met.

The larger the plume, the greater the intensity of the exercise.

Any fitness-boosting aerobic exercise requires intensity, and walking is no exception.

Intensity is one of the key factors in walking to get out of health.

　　Generally speaking, walking for more than 30 minutes without interruption is more effective for fitness.

Therefore, as with other sports, it is important to ensure sufficient intensity and exercise time before it can play a role in fitness.

To achieve moderate intensity or more.

A simple criterion is exercise heart rate: healthy and in good physical condition, the heart rate can be controlled at 120-180 beats per minute; middle-aged or chronically ill people, the heart rate should be roughly controlled between (170-age) ~ (180-age )/every minute.

Heart rate, which can be measured simply by touching the pulse for one minute.

Before exercising, it is best to do a cardiopulmonary exercise test to understand your physical condition, so as to exercise safely and effectively.

　　People who are obese, have joint problems, have no foundation for exercise, have poor physical fitness, and have chronic diseases should not blindly spend several hours a day checking their steps, because it is very likely that 10,000 steps are too many for them. .

　　Life steps and exercise steps are two different things

　　Many people wear sports bracelets or pedometers from morning to night, and then record the number of steps together, which leads to the fact that the number of life steps and the number of exercise steps are not separated.

According to some studies, adults generally take about 8,000 steps a day, and these 8,000 steps are basically very low-intensity and have little health promotion.

For example, the number of 10,000 steps also includes when you get up and pour water and take two steps, and when you make a phone call, you take a few steps for a walk, so don’t think that if you walk 10,000 steps a day, you will successfully walk on the road to health.

If you remove the 8,000 steps, in fact, out of the 10,000 steps in a day, only about 2,000 steps are more effective exercises, and the amount of exercise is really too small.

　　In addition, some people do not pay attention to their posture when walking, but they will more or less destroy the coordination of the body, and will also increase the pressure on their cervical spine unintentionally.

For example, some people will subconsciously hunch back when they walk.

Some people play with their mobile phones while walking, and unconsciously probe their necks.

These methods are not recommended.

　　Therefore, although the pedometer tool can indeed calculate your daily walking amount very well, from the perspective of health gain, it is not meaningful to only look at the number of steps.

　　Walk 10,000 steps a day without burden on your knees

　　Contrary to the "runaways", some people think that walking too much wears and hurts the knee joints.

Would rather take a few fewer steps to "nurture" your knees.

In fact, walking 10,000 steps a day has little effect on the knee joint.

Because it is reasonable for a normal person to walk 10,000 steps a day, it can effectively improve the flexibility of the joints, and it can also promote the blood circulation of the whole body and avoid osteoporosis.

But if you are infirm or elderly, it is best to look at the actual situation and not force it.

　　In addition, it is necessary to remind everyone that no matter what kind of sport it is, it must pay attention to science:

　　Do warm-up exercises before exercising. Many people do not prepare for warm-up exercises in advance. They enter the state of exercise without fully adapting their limbs, and they are prone to accidental injuries.

Therefore, it is necessary to warm up before exercising.

　　In the process of exercise, you need to pay attention to the intensity. Generally speaking, young people have better physical fitness and can carry out relatively high-intensity exercise.

The frail or elderly people need to choose a suitable exercise method according to their own conditions, and must not perform overloaded exercise to avoid accidents.

　　Exercise needs to be done gradually and not all at once that the body can't handle.

Many people who have not exercised for a long time and suddenly engage in vigorous exercise are prone to the adverse symptoms of dizziness and nausea.

Therefore, doing any physical activity requires a gradual, gradual transition from low-intensity to high-intensity exercise.

　　Text/Zhang Hui (Beijing Chaoyang Hospital)