No need to conclude "Walking in a Thousand Steps a Day"! A famous surgeon breaks the myth. Just walk with "2 skills" can achieve the exercise effect

How many steps do you need to take to be considered to be moving every day? Famous doctor Jiang Kunjun pointed out that there is no need to discuss "walking thousands of steps a day". Just pay attention to two principles when walking: fast speed and big steps. Use fast walking methods to walk 3 times a day, each walking for about 10 minutes, which will be helpful for physical and mental health.

No need to discuss "Animal Walking" The key to walking is speed and big steps

Many people use walking as a sports exercise, but they really have a learning question about how to walk and how much to be considered a sports! Especially whether to walk thousands of steps on that day, or 7,8,000 or 8,000 steps, or even fewer steps. For a long time, there have been different opinions in the academic and medical circles, which makes people confused.

According to Jiang Kunjun, deputy director of Taoyuan Minsheng Hospital and famous surgeon, shared in the program "Health 2.0", if you have to walk and move, you must walk "correctly" to be useful. The so-called correct walking is not about the concept of "moving thousands of steps a day", but about two principles: fast speed and broad pace. The speed is about 120-140 steps per minute, and it doesn’t take it very hard to calculate the steps accurately. Anyway, your heart will be faster and you will feel a little breathing. The pace should not be small steps, but should be about 65-85 cm in length, which is about the distance between two spotted horses. By mastering these two key points and walking quickly, you can achieve the exercise effect.

Poor walking posture may cause knee joints to get worn

. In addition to the above two keys, walking posture is actually very important. He Chunsheng, director of the Department of Rehabilitation Medicine at Luodong Boai Hospital, once visited and pointed out that he had poor walking posture and had too much pressure on specific parts of the body for a long time, and problems might occur in his ankles, knees, pelvis, lumbar spine, etc. The weight of the knees when walking is about 1 to 2 times the weight. If the walking posture is incorrect, it can easily accelerate the wear and deterioration of the knee joint.

When walking correctly, you should use the core muscle group of the body (dosabdominal gluteus muscles) as the axial heart. Imagine a line from the head to the foot and lift the body up gently, and move forward with the foot and touching ground. Imagine walking on the ground in a similar way to move from foot to toe. In addition to the legs, the foot and toe will also exert force. When taking the step, the foot and the foot and then touch the ground first, and use the power of the thigh to drive the other foot forward. Never drag it.

Top Ten Health Benefits

There are many benefits of walking, including helping to reduce weight, promoting mental health, preventing depression, improving immunity, increasing concentration, preventing dementia, preventing diabetes, avoiding static convulsions, sleeping better, and prolonging life. Learning to go right away is definitely an environmentally friendly and cost-effective way to move!