There's a lot of social software out there,
You can record the number of steps you walk every day,
I often see some friends.
The number of steps per day is at the forefront,
Every day thousands of steps abound.
So, the more you walk, the better?
Will walking too much affect the joints?
Let's get to know ↓

Walking too many steps will not directly cause disease, but if you walk too much every day for a long time, it will inevitably cause some cartilage and meniscus wear and tear. Of course, there are also different types of people. For example, for older people, the cartilage may have been slightly worn, and there are also some mild deformations, knee varus deformity, which is the bow leg that people talk about. In this case, if you have to walk more than one step every day, you will soon have meniscus degeneration or even tearing, cartilage wear and osteoarthritis, so we must walk according to our ability.

The way to walk is right,
It is really helpful to the health of the body;
But it wasn't right,
But may come out of a sick......
The following mistakes in walking,
Do you know all that?

01
The wrong place to walk: love walks on the side of the road
The Lancet has published a research report that whether healthy or not, the lung function of volunteers walking in the park improved and the arteries softened significantly, while those walking along the street improved slightly, and the arteriosclerosis even deteriorated.
Streets are places with serious air pollution. Vehicles coming and going will emit a lot of harmful gases such as carbon monoxide, hydrocarbons, nitrogen oxides, and sulfur dioxide. Breathing will deepen and accelerate during exercise. If the air during exercise is dirty, it will definitely be harmful to the body after inhalation.
02
Walking at the wrong time:
Walk before dawn
Many people who insist on morning exercise choose to walk vigorously before the sun comes out, thinking that this time will not be exposed to the sun, and can breathe relatively fresh and oxygenated air. In fact, this time exercise is not conducive to physical health.
A large amount of data proves that in the morning and morning, the incidence of cardiovascular diseases (myocardial infarction, angina, etc.) is higher than other times of the day. Therefore, in the morning and morning, people with cardiovascular disease are not suitable for exercise.
03
The wrong time to walk: walk immediately after a meal
As the saying goes, "Walk a hundred steps after a meal and live to be ninety-nine." But this sentence may convey a wrong concept, especially for patients with coronary heart disease, a hundred steps after a meal may also lead to danger.
Because after a full meal, especially after a high-protein and high-fat diet, the blood will be more concentrated in the gastrointestinal tract to strengthen digestive function. At this time, if you engage in strenuous exercise, it will lead to insufficient myocardial blood supply, myocardial ischemia, angina pectoris and even myocardial infarction.
Therefore, I would like to remind you that you should rest for half an hour to one hour after a meal before exercising, especially those with coronary heart disease.
04
The posture of walking is wrong: bow with chest
If you "bend over and hunch over" when walking, in the long run, not only can not achieve a good exercise effect, but will lead to soft tissue damage.
05
Wrong walk preparation: do not warm up before walking
Many people feel that the amount of walking exercise is not large, so they often ignore the warm-up activities before walking.
Many people are injured in sports. One of the most common reasons is that they have not prepared for warm-up exercises. So the body suddenly quickly into the state of motion, it is easy to eat.
In addition, if you don't warm up, your body joints are not opened, your activities are limited, and your exercise effect is not good.
06
The habit of walking is wrong: walking fast on an empty stomach
Our blood sugar is at its lowest in the fasting state, and continuous walking will continuously consume glycogen, resulting in a drop in blood sugar and discomfort.
Especially if diabetic patients exercise on an empty stomach, blood sugar is not easy to maintain stability, prone to hypoglycemia caused by cold sweat, weakness and other reactions.
So,
What is the right way to go?
Adhere to the correct way,
Will double the efficacy!
↓↓↓

1. What time to leave? afternoon is best
Afternoon is most suitable for exercise, especially for the elderly, 4~5 pm is more suitable for exercise. For healthy adults, as long as they can arrange exercise time in their daily schedule, whether it is morning or afternoon, morning, or night. But when it comes to chronic diseases and the elderly, the safety of exercise should be considered.
2. How many steps is the best to walk every day? See exercise heart rate
The truly effective number of steps should come from effective exercise and reach above moderate intensity. A simple criterion is exercise heart rate:
Healthy and physically better young people, heartbeat can be controlled at 120~180 beats per minute;
For middle-aged and elderly people or people with chronic diseases, the heartbeat is roughly controlled at (170-age) ~(180-age) times per minute.
Note: It is recommended that middle-aged and elderly people choose the appropriate exercise intensity to exercise when the body allows and the walking posture is correct. People who are overweight, have joint problems, have no exercise foundation, have poor physical fitness, and have chronic diseases should not blindly spend time brushing steps.
How to go? 2 tips
Skill ①: heel to the ground, big toe to send force
When people walk, they buffer their forces through the arch of the foot, including the transverse arch, the inner arch and the outer arch. From the heel landing to the sole of the foot leaving the ground, the order in which the sole touches the ground is: outer arch-transverse arch-longitudinal arch.
Therefore, the foot that steps out should land on the heel first, then roll to the toe through the arch of the foot, and finally the big toe should stand on tiptoe to send out our next step.
Skill ②: throw off your arms and stride
The correct walking posture is not a stiff "lower body exercise". The shoulders and crotch should also be swung together to increase the walking pace and speed up the walking pace.
It can not only control the change of center of gravity, make the coordination of walking better, but also promote the whole body activity, better regulate the function of various organs of the whole body, and promote metabolism.
4. Where is the best place to walk? Grass, land
The ideal place should be grass and land, and avoid walking on hard ground such as cement and asphalt.
The asphalt surface is too hard, easy to cause a greater impact on the knees and ankles.
5. How big is the best step? Height multiplied by 0.45~0.5
The stride length of walking is determined by personal height. The most reasonable stride length is height multiplied by 0.45~0.5.
6. What shoes to wear when walking? Comfortable sneakers on the line
Sports shoes suitable for walking activities should fit the foot (do not press the instep and do not squeeze the toe), the sole has a large contact surface with the ground, is light (the material is breathable and soft, and walks lighter), is shock-absorbing (the impact on the sole of the foot during walking is 1.2 to 1.5 times of the whole body weight), and has better anti-skid and stability.