Walking is known as "the best exercise", and insisting on walking can bring many benefits to the body. About walking, our most familiar slogan is "walking ten thousand steps a day". So, is it really good for your health to walk 10 thousand steps every day? Will you hurt your knee? Let's have a look.
Walking 10 thousand steps every day, will it hurt your knee?
Everyone's physique and bone strength are different, and the body's muscle content and ligament strength are also different, so the amount of exercise that the body can bear is different. Ten thousand steps of exercise is not much, but it is not less. For different people, walking this number of steps every day has different effects on the body.
For people who hardly exercise, old and frail people, and people who have problems with their joints, it is a bit too much to walk 10 thousand steps a day, which will cause a certain burden on their knees. Walking for a long time is easy to damage meniscus and articular cartilage, and it is easy to hurt your knee.
For people with a sports foundation, people with good physique, young people and other groups, this step is not too many, and the knees can bear it. Walking 10 thousand steps every day can strengthen the body, exercise the muscles and ligaments around the knees, and have the effect of maintaining the knees.
How to judge whether you can withstand 10 thousand steps of exercise? If you can't keep walking for 10,000 steps, or after you walk for 10,000 steps, your knees are sore, your whole body is uncomfortable, and your sleep quality is getting worse that day, which means that 10,000 steps is too much for you, so you should reduce your exercise. If your knees are not uncomfortable and your body is not abnormal after walking, it means that you can bear this amount of exercise.
Walking has many benefits, which can promote the burning of fat, help to keep fit and prevent obesity. Walking can promote blood circulation, help lower blood pressure and blood lipid, and prevent cardiovascular and cerebrovascular problems. Walking can exercise the leg muscles well, prevent the loss of leg muscles and make the legs more powerful. Walking can also help improve heart and lung function, balance endocrine and relieve negative emotions such as anxiety. Sticking to walking has many benefits for both body and mind, which is good for health and contributes to longevity.
Walking is good, but going wrong will hurt your knees. People's knees have a "service life", so we should save some for use to prevent premature "scrapping".
Most people who choose to walk are elderly people. For the elderly, walking 10 thousand steps a day is a bit too much. Old people lose calcium quickly, bone strength decreases and muscle content decreases. Appropriate reduction of exercise, walking 6000-8000 steps a day is enough, but walking too much will hurt your health.
Pay attention to your posture when walking, choose comfortable shoes, relax your shoulders, hold your chest and abdomen, look straight ahead, lean forward slightly, swing your arms vertically and naturally, and land your front feet first when walking. Keeping the correct walking posture can reduce the burden on the knees.
If you want a good knee, you should adjust your diet, eat more fish, drink more milk, eat more beans, eat less greasy and spicy food and drink less carbonated drinks to provide more nutrition for bones and make them strong.
In short, doing 10,000 steps a day can exercise, but it is not suitable for everyone. You should do what you can. Walking can help your body get many benefits, but you should also pay attention to some details, so as to better care for your knees and prevent them from being scrapped in advance.