What time is the best time to walk? Walk to prevent disease and cancer!

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As we all know, "life is movement." In addition to a variety of aerobic and anaerobic exercise programs, zero-input walking is also one of the fitness exercises. With the popularization of sports apps and sports bracelets, walking "competition" has gradually become popular. Some people advocate "every day's walking," and they believe that walking at least 10,000 steps a day is the effect of exercise. In fact, it is irrational to blindly turn on the "runaway" mode in order to top the list of steps. Wanxing Wanbu has great damage to human bones and joints, especially knee joints, and some people even have degenerative diseases of bones and joints. When is the best time to walk? How many steps per day is best? Where is the best place to walk? What is the best speed for walking? Xiaoquan will take you to understand!

When is the best time to walk?

1. The incidence of cardiovascular events (myocardial infarction, angina pectoris, etc.) is higher in the morning and morning than at other times of the day. If there are chronic diseases (diabetes, hypertension, hyperlipidemia, high uric acid, coronary heart disease, etc.), the safety of the cardiovascular and cerebrovascular issues should be considered when exercising. Numerous data prove that the incidence of cardiovascular events (myocardial infarction, angina, etc.) is higher in the morning and morning than at other times of the day. Therefore, in the morning and morning, those with cardiovascular risk factors are not suitable for exercise.

2. Poor light at night makes accidents such as falls more likely. The human body's balance and coordination ability will gradually weaken with increasing age. In addition, the light at night becomes worse, and accidental damage such as falls is more likely to occur.

3. The afternoon is most suitable for exercise, especially the elderly. Except for the above two time periods, 4-5 pm is more suitable for exercise. For healthy adults, as long as they can schedule exercise time in their daily schedule, whether it is morning or afternoon, morning, night, are encouraged. However, when it comes to chronically ill patients and the elderly, the safety of exercise must be considered.

How many steps per day is best?

It is said that there are 10,000 steps in a day, a person takes a few steps to the toilet every day, a few steps up and down the stairs, a few steps in the office, and there are 4,000 steps in total. The 6,000 steps after 4,000 are the real ones. Can improve health.

Where is the best place to walk?

Not every road is suitable for walking. The ideal place should be grass and land, and avoid walking on hard ground such as concrete ground and asphalt road. There is no problem walking on the sidewalk, but it is best to stay away from motor vehicle exhaust.

What is the best speed for walking?

Take two steps every second! For most people, walking at a speed of 120 to 140 steps per minute (about 5.5 to 6 kilometers per hour) is appropriate, about two steps per second. Every time before walking, you should use a slow walk (about 70 ~ 90 steps per minute, equivalent to 3 ~ 4 kilometers per hour) to warm up; after 6000 steps, you can use a medium speed (90 ~ 100 per minute) Step, equivalent to 4-5 kilometers per hour) as a finishing exercise after exercise.

What shoes do you walk on?

Fit, lightweight, non-slip sneakers! You need to choose a good pair of shoes for walking. Sports shoes suitable for walking, fit your feet (do not press on the insteps or squeeze your toes), the soles have a large contact surface with the ground, and they are lightweight (breathable and soft, and lighter to walk), and shock-absorbing (the impact on the soles of your feet when walking) (1.2 to 1.5 times the body weight), non-slip and stability are better.

Should you walk if you have leg pain?

Generally need to reduce the amount of exercise! Many people experience a sudden softening of the knee joint while walking, and the knee joint pain. These symptoms are caused by zygomatic joint disorders, knee osteoarthritis, or lumbar disc herniation. It is recommended to seek medical treatment, diagnosis and treatment as early as possible, and at the same time pay attention to reduce the amount of exercise, avoid climbing mountains and stairs, and keep warm.

If your calf muscles are painful when you walk, it will be relieved after stopping, or you often feel that your legs and feet are cold, especially in winter and spring or at night. It is most likely that you have vascular disease around the lower extremities, and most are arteriosclerotic occlusive disease. It is recommended to go to the vascular surgery examination as soon as possible, and don't support the exercise.