How many steps do the elderly have to take every day to strengthen their body without hurting their knees

An elderly friend told Huazi that his knee pain, what kind of medicine to relieve pain? Hua Zi asked him why, and he said that he had hypertension, hyperlipidemia, and blood sugar was not very good. The doctor suggested to exercise more every day, so he has been walking more than 10,000 steps a day, and sometimes jogging for a while, and has persisted for more than 5 years.

In the past 5 years, he not only exercised, but also paid attention to his diet, and he also used some oral drugs. His blood pressure, blood lipids and blood sugar were controlled well. But now after exercise, the knee joint will have pain, it takes a long time to rest for pain, and there will be abnormal noise during joint activity.

1. Human joints will also wear out

Hua Zi's suggestion was to go to the hospital for examination. Do not use painkillers by themselves to avoid covering symptoms to delay the condition. I went to the hospital to shoot X -rays and found that his knee joint was severely worn. There was only a thin layer left in the cartilage.

The old man is very puzzled. As the saying goes, isn't it that "the household is not stingy, isn't the flowing water"? Why do he often exercise? The household is not stingy, refers to the door axis often opens and close, and it will not be worm. However, excessive use of the door axis will cause rapid wear of the door axis, as well as the joints of the human body. Excessive exercise will cause joint wear and joint inflammation.

2. The benefits of walking exercise are many.

To be sure, the walking exercise has great benefits to the body. Human ancestors came from the tree to the ground. After a long years of evolution, they have become accustomed to walking upright. Walking is the most basic movement and the easiest movement of human beings.

Walking can increase cardiopulmonary function to help control hypertension and reduce the incidence of heart disease. Walking can increase the energy consumption of the human body, and help control the blood glucose and blood lipids. Take a walk around 1 hour after meal. Even if you only walk for 15 minutes, you will significantly reduce the blood sugar after meals.

Another benefit that is easy to be ignored is to improve emotional state. Keeping regular walking, there is a high probability that you will meet others with the same way of walking. You can walk together, not only to make exercise interesting, but also increase social participation. Through exchanges with others, you can improve your psychological conditions.

Third, do not talk about heroes with steps

There are many benefits of walking, but when walking, pay attention to avoid damage to joints. Especially for the elderly, there are more or less changes in joint degeneration, which is more likely to cause damage.

The current mobile phones, smart bracelets, watches and other equipment can easily record the number of steps to walk every day, and various sports lists are also based on the number of steps. However, in many studies, it is not recommended to go too much. More, 6000 ~ 8000 steps per walk are a good amount of exercise.

However, the number of steps is not a way to scientifically measure exercise intensity, because each person's height and thinness is different, the pace is short, and the walking speed is different. Applicable to everyone's exercise indicators.

Generally speaking, it is recommended that the elderly walk for at least 150 minutes per week, such as walking for 30 minutes a day, then choose 5 days a week for walking. The remaining 2 days can perform resistance exercise, that is, strength exercise, to increase muscle mass, which can increase the basic metabolic rate and better maintain the body balance and avoid falling.

But the less walking time is, the better, it is not recommended for more than 300 minutes every week, which means that it does not exceed 1 hour every day to reduce the wear of the joints. When walking, control your own speed, make the breathing slightly accelerate, sweat slightly, and speak normally, but you cannot sing the extent of the whole sentence.

4. Pay attention to the protection of yourself during exercise

1. Shoes and socks are very important: sports shoes are important, socks are also important. It is best to buy big brands with strong professional sports shoes. In particular, people with diabetes must pay attention to the damage of the feet to avoid indoor diabetic feet. Do n’t walk forcibly if you have any discomfort. You must feel that you do n’t have any discomfort.

2. Upgrade your equipment: You should choose the fabric that is breathable, waterproof and warm. Carry your mobile phone with you, you can call for help in time when there are emergencies. Also carry water bottle to replenish water in time. If you have conditions, you can wear a smart watch to master your heart rate in time.

3. Choose a flat road: the choice of walking routes must be bright and flat on the road, which can reduce the possibility of falling. It is not recommended to climb mountains or areas where people are rare, so that when accidents, they can get rescue more timely.

To sum up, walking exercise for the elderly can help improve cardiopulmonary function, prevent diseases and regulate emotions. But the more the steps are not as good as possible. Large intensity and long -term walking will wear joint cartilage, causing joint inflammation. Walk reasonably while exercising to protect your joints. Otherwise, once the joints are severely worn, the problem can only be solved by replacing the arthric joint. I am a pharmacist, and welcome to follow me and share more health knowledge.

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