Must I reach 10,000 steps per day
I don’t know when it will start, and the fashion of “10,000 steps per day” will rise. It seems to reach 10,000 steps. The amount of exercise on this day is enough. What is the concept of 10,000 steps per day? According to an adult’s step of 60 cm to 70 cm, 10,000 steps is equivalent to 6 kilometers.
In fact, orthopedic experts remind: current research proves that for many people 10,000 steps of exercise per day is not scientific. First, the number of steps in life is not equal to the number of steps in exercise. Walking, which is unavoidable in daily life, is slow and low in intensity, and cannot be used as a real amount of exercise. Second, the number of steps on the phone or pedometer is not completely accurate. Steps are also generated when shaking the phone, these are not even the amount of exercise. For exercise, the important thing is whether the amount of exercise is sufficient and you don’t need to compete with the number of steps.
Does walking or running hurt my knee?
Many people have heard a sentence: running Baili, only knee injury. The knee does bear a lot of pressure when walking and running. This pressure is a weight relationship, but it does not mean that the knee will be damaged. Moderate exercise is good for the knee. Not only can it promote blood flow and cell regeneration in the knee, but the pressure produced can also promote the development of cartilage, muscles, tendons and ligaments, and protect the knee.
However, some people still say that after walking and running, they do feel a sore knee. In fact, the wrong way to run and runaway habits are the culprits of knee injury.
“Arrow” in your knees
In the orthopaedic clinic, there are many patients with bone diseases caused by “running” and “running” every day, with knee synovitis, meniscus injury, cartilage injury and other problems. In particular, the knee meniscus injury is not self-healing and requires the intervention and treatment of a doctor.
Many people are vulnerable to running and walking, mainly for these reasons:
● Pipe once a week for 7 days
Some people are sedentary for a long time, and they suddenly exercise with one stroke of blood. The amount of exercise is huge and it is easy to damage the knees and muscles. For people with less long-term exercise, walking and running should be done step by step. It is generally recommended to start in the form of brisk walking, 5000 to 6000 steps per day, and a heart rate of 100 to 120 beats per minute for 5 to 8 minutes.
● Do not warm up before moving and do not stretch after moving
Do not warm up before running, ligaments, muscles, joints are vulnerable to damage. It is recommended to warm up before exercise, such as small area trotting, sideways exercise, kicking and so on. Stretching in time after exercise can relax muscles and reduce muscle stiffness and soreness.
● Don’t take the usual road, but go on the hard road
In order to increase the amount of activity, many people will go to mountain roads or try special sections such as curves and ramps. This will increase the risk of injury. The best exercise is usually on flat ground, and it is better to perform on the plastic track if conditions permit.
● “Minor injuries can not go down the line of fire”
When knee or leg discomfort occurs, you should stop exercise and adjust your rest. Do not force yourself to achieve your exercise goals, as this will only aggravate your condition.
What to do if I have knee discomfort
Someone asked: “I am a running enthusiast, and I often have knee pain after running. What should I do?”
For people who already have good exercise ability, when knee discomfort occurs, they can use static squatting and other strength exercises to strengthen the stability of the knee joint, promote blood circulation and relieve pain.
For those who have a clear discomfort in their legs and feet, orthopaedic experts recommend that you stop exercise immediately and observe for rest. Generally need to rest for at least 3 weeks. If there is no improvement after 3 weeks, please go to the hospital in time to seek doctor’s help and intervene as soon as possible.
In addition, you should fully understand your health and exercise ability before exercising.
These people should not “run away” or “run away”:
● Fat people
● People who are neglected for a long time
● People with osteoporosis
● People who have suffered from bone diseases such as osteoarthritis
● People with poor cardiopulmonary function due to illness
● People with unstable blood pressure and blood sugar
● People with lower extremity vascular disease