Walk 10,000 steps a day? Doctor: Not only does exercise have no effect, but it can easily lead to these 3 major problems!

After many middle-aged and elderly people come into contact with smart products, they are most interested in various pedometer software. Especially in the early days of these softwares, there was a wave of walking and exercise.

　　In order to reach the top of the list, in order to have the effect of exercising, there are many people who walk thousands of steps every day, even tens of thousands or tens of thousands of steps.

　　In our eyes, walking is actually the simplest aerobic exercise. It does not require us to invest in getting a fitness card, nor does it require you to purchase other fitness equipment. As long as you have a pair of suitable shoes, you can start exercising anytime, anywhere. Moreover, looking at myself who is ranked first on the daily list, I also feel a sense of achievement, which can be said to serve multiple purposes with one stone.

　　So the question is, is walking tens of thousands of steps a day good for the body, or will it push oneself into the abyss?

　　In clinical practice in China, nearly 20% of patients are affected by aging, osteoporosis and other reasons , resulting in degenerative diseases of bone and joints.

　　The reason why the remaining 80% of patients have knee injuries and ankle injuries is actually related to excessive exercise. If you walk tens of thousands of people every day, not only will you not be able to exercise, but you may also make the following problems find yourself:

　　1. Knee Injury

　　There is a layer of cartilage on the surface of the knee joint, which acts to lubricate and reduce friction between the joints. Usually, the daily cartilage wear and repair in healthy people is actually in a state of dynamic balance.

　　However, if you walk too many steps every day, engage in high-intensity sports for a long time, and keep the knee joint under heavy pressure , it will cause cartilage damage and insufficiency of repair function. Over time, joint pain, swelling, arthritis, etc. may occur . a question;

2. Muscle damage

　　Excessive walking can not only damage the cartilage in the knee joint, but it can also cause muscle damage. In particular, people with a large weight base and people with poor bone density.

　　Walking for a long time, the muscles around the knee and ankle joints are excessively damaged , which will cause muscle pain, muscle strain and other problems, and even negatively affect daily activities;

3. Plantar Fasciitis

　　This is an inflammation caused by the overloading of the initial site of the plantar fascia at the calcaneal tubercle . In clinical practice, long-term walking, brisk walking, and long-term mountaineering can lead to plantar fasciitis . sickness.

　　The reason for this is that in the process of walking and exercising, the plantar fascia will be stretched and overtired, and then develop a local inflammatory response. If not adjusted and treated in time, the plantar fascia may also be partially or completely torn in the later stage.

　　It can be seen that walking excessively and walking tens of thousands of steps every day is obviously not the right choice. Experts believe that the optimal number of daily walking exercises for adults should be maintained at around 6000-8000 steps.

　　Of course, this does not refer to the number of steps in the whole day, but about 6,000 steps at a uniform speed at one time. If calculated according to the exercise intensity, this kind of exercise is equivalent to about 30 minutes of moderate-intensity exercise, which is also the best exercise state for adults.