This way you can walk to exercise.

"When people walk normally, they will have a little 'outside character'." The mild "inside and outside characters" will not affect the body. However, if the situation of "inside and outside eight characters" is serious, it is necessary to adjust or even seek medical treatment in time. Because people who are used to walking inside and outside the eight characters will have excessive wear and tear on the hips and knees because the force points and stress points are different from those who walk normally.

Taking a quick walk with such a bad posture will not only improve the fitness effect, but also increase the knee and hip joint damage. People who are walking in a wrong position usually wear shoes faster than normal walkers. It is recommended that people who wear shoes in one place should go to the hospital for consultation and correct the way of walking in time.

Going away, going backwards, walking around

Many elderly people like to go backwards, this is a good exercise method. Walking backwards can exercise the waist and back muscles that are rarely used, and balance the exercise effect. In addition, you can exercise your leg muscles by walking your feet, especially to make the calf muscles firmer.

However, whether it is going backwards or stumbling, it is an abnormal way of walking, which is easy to cause damage to the hips and knees. Therefore, they can be used as an auxiliary exercise, but they cannot be used for too long, preferably 5 to 10 minutes each time.

Best four or five in the evening

Many elderly people are used to exercising in the morning, but it will be better at four or five o'clock in the evening. Because for the elderly with cardiovascular and cerebrovascular diseases, morning exercise is a high risk factor for inducing disease onset, and the morning air humidity is high, which is not conducive to the spread of pollutants. The air quality in many places is not good.

If you choose to exercise after dinner, you should control it for half an hour after meals and control the end of exercise two hours before going to bed, such as sleeping at 10 o'clock in the evening and ending the exercise at 8 o'clock. Because walking fast will accelerate the blood circulation, keep the body in a certain state of excitement, if the interval between the end of exercise and sleep is too short, it is easy to cause insomnia.

After the exercise, you should do something to calm your emotions, such as reading a book, listening to soft music, etc., and go to bed after your mood is stable.

location

The playground ground is soft and flexible, and the park air is good.

The roadside is the most unsuitable for fast-moving. This is not only because of the large traffic volume on the road, the air quality is poor, it is easy to cause damage to the respiratory system, and more importantly, the asphalt pavement is too hard and it is easy to cause a big impact on the knees and ankles.

Therefore, the soft dirt road and plastic playground are the best sports venues for fast walking. In addition, parks and homes are also a good choice, because the air quality in these places is good, to ensure that the respiratory system is not excessively damaged during exercise.

equipment

Wear double soft bottom shoes with bottle of boiled water

Before you go fast, you must do the necessary preparations:

First, wear a pair of soft-soled running shoes to cushion the pressure on the soles of the feet while walking and protect the ankle joints from injury;

Second, wearing double breathable socks, a loose and comfortable sportswear, is good for body relaxation;

Third, it is best to bring a bottle of water, and to replenish moisture in a small amount during exercise to prevent dehydration;

Fourth, it is best for people with diabetes to carry lump sugar with them to prevent hypoglycemia.

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