10,000 steps a day, still hurts

  ”Congratulations, you have completed the goal of 10,000 steps today!” Seeing such a message, are you full of sense of accomplishment? Nowadays, with the popularity of smart wearable devices, more and more people are advocating the 10,000-step walking style every day. People of different ages who are walking and exercising in the park and on the playground can often be seen. They hold mobile phones, wristbands, watches, etc., and take 10,000 steps per day as their own training goal. While exercising, you can also entertain your friends with the number of steps, and some merchants also offer step discounts. “The number of steps is over 10,000, free to eat crayfish” “to eat discounts, 10% within 10,000 steps, more than 4 million steps 5.5 fold”, some college cafeteria launched a pattern promotion. So, your steps are getting more and more…
  However, is the 10,000-step exercise method scientific every day? Let us listen to the opinions of sports medicine experts.
  10,000 steps a day in health risks
  as early as during the 1964 Tokyo Olympic Games, the Japanese company invented the “pedometer” pedometer. At the same time they sponsored the Tokyo Olympics, they advertised the words “10,000 steps a day.”
  ”In fact, this type of exercise has not been verified by scientific experiments, and is not suitable for the public to guide daily fitness.” Dr. Zhu Jingxian from the Institute of Sports Medicine of Peking University said that the original intention of the ‘Japanese-style travel step slogan is good. In hope, this will increase the total amount of exercise and the level of activity of the public, but it will also cause certain damage to the health of the human body or the risk of potential damage.” At the clinic, Zhu Jingxian often encountered some elderly patients, their usual exercise. The intensity is relatively small, or there is a sedentary habit. However, when they develop a variety of chronic diseases, they are asked to increase their exercise. Because walking is simple and easy, there is no special requirement for the venue, so it is preferred by many elderly people. However, when they target 10,000 steps per day, they are followed by some sports injuries. Among them, the lower extremity joints have more damage, the most common is osteoarthritis of the knee joint.
  ”In addition to osteoarthritis, which is predisposed to the elderly, walking injuries that are common in other populations include iliotibial friction syndrome, plantar fasciitis, Achilles tendinitis, and decidual inflammation. Chronic strain of soft tissue in the weight-bearing part. If a person walks too long, fatigue fractures, periostitis and other serious conditions may occur.” Zhu Jingxian said.
  How to avoid damage to the walking exercise
  on how to avoid these sports injuries? Zhu Jingxian said: “You can adjust the walking position while reducing the number of steps, such as choosing a softer playground on the ground and wearing appropriate shoes, which can play a certain buffer and protection. In addition, you should pay attention to the walking posture and avoid mistakes. The abnormality caused by the posture causes the joint to wear and the local force is too large.”
  So, what is the correct walking posture? Yu Yuanyuan, a rehabilitation therapist at the Institute of Sports Medicine at Peking University, recommended the correct walking posture to reporters.
  A good posture can make the movement safer and less prone to damage. The correct gait recommended by Yu Yuanyuan is that the difference in height between the left and right sides of the pelvis during walking is generally not more than 1.5 cm, and the direction of the long axis of the thigh is consistent with the direction of the second toe line. The angle between the second toe line direction and the traveling direction is 5° to 12°. The landing movement should be light and controlled, and the large joints (gluteal muscles and thigh muscles) can be used to drive the lower limbs forward.
  Specific to the whole body, the correct walking posture should be that the eyes naturally look straight ahead, the upper body is straight, the shoulders are naturally relaxed, the lower abdomen is closed, the hands are gently clenched, the arms are flexed, and the pace is swung back and forth. In addition to increasing the intensity of exercise, the swinging arm can also effectively move the rhythm of the whole body.
  3300 daily step high-intensity walking is good exercise effect
  proper walking exercise methods should be like? On the premise of maintaining the correct posture, Dr. Zhu Jingxian reminded us to pay attention to several key words: speed, time and frequency.
  “All exercise guidelines recommend medium to high intensity exercise. In combination with walking, people need to walk 110 to 130 steps per minute to reach a medium intensity level. What kind of concept is this? The pace of walking is From 116 to 122 steps per minute, the step is 110 to 116 steps per minute, so basically it is necessary to exceed the speed of the walking to achieve moderate-intensity walking.
  How long does it take to reach the required amount of exercise? What? Zhu Jingxian’s suggestion is: more than 30 minutes a day, more than 150 minutes a week. “We can choose to take 3 10 minutes a day for medium-intensity brisk walks, or we can complete 30-minute brisk walks at one time. The effect of the two schemes is the same. It can be found through simple calculations that 30 minutes of moderate-intensity walking every day. In fact, only 3,300 steps or more can achieve the purpose of training.”
  Finally, Dr. Zhu Jingxian concluded: “In order to avoid sports injuries, it is recommended that you assess your physical condition before walking. If you have problems with the bone and joint system, it is recommended. First go to a regular hospital for treatment, and then start exercising. If you have chronic diseases, it is recommended to assess the heart and lungs at the same time, so that doctors can give the most scientific prescription for walking exercise. Finally, when walking exercise, follow the principle of gradual progress, do not Read the goal of 10,000 steps per day, but set a small goal that is easy to achieve, and then increase the amount of exercise a little bit, and finally achieve the best exercise intensity to maintain your health. In addition, if you walk after exercise Unrecoverable pain has occurred, please go to a professional doctor for treatment.