Reminder: Walking and exercising do have many benefits, but if you don’t do these 4 points well, be careful that your knees are “useless”

The World Health Organization once released content about walking for fitness, and experts said: "Walking is the best physical activity."

　　Because it does not require you to purchase other equipment or apply for a fitness card, you can start exercising anytime, anywhere. Moreover, walking is a relatively relaxing aerobic exercise, which will not cause too much burden on the body. Men, women and children can choose to walk.

　　With the advent of various walking apps in recent years, it has pushed the walking exercise to a climax. Many people's original intention of exercising is no longer for physical health, but to reach the top of the walking list. There are many people who walk tens of thousands of steps every day.

　　However, is this type of exercise really healthy? wrong!

　　First of all, in clinical practice in China, in addition to bone and joint degenerative diseases caused by age factors, more than 80% of the joint injuries of people are actually caused by excessive exercise .

　　The reason for this is that there is a layer of cartilage in the human knee joint. Its original function is to lubricate the joint, reduce joint friction, and protect the health of the knee joint. Under normal circumstances, the daily wear and repair of human cartilage actually shows a state of dynamic balance;

　　Therefore, ordinary daily activities will not cause damage to the soft tissues of the knee joint. However, if everyone is too demanding on the number of steps they walk, if they walk for a long time every day, or if their walking posture is incorrect, it will cause damage to the knee joint.

As a result, the knee joint is under heavy pressure for a long time and the cartilage is severely worn , and then it develops into cartilage damage and insufficiency of repair function, resulting in joint pain and swelling of the joint . In the long run, it will even cause inflammation and wear of the meniscus.

　　So the question is, walking and exercising are indeed beneficial. How to do it in the end is the correct exercise?

　　1. Select equipment

　　Before walking and exercising, the first thing to do is to choose the most comfortable shoes, which is an indispensable part of protecting the knee joint and maintaining the health of the ankle joint.

　　From a clinical point of view, the more expensive the shoes, the better, but everyone should choose shoes that are relatively soft, comfortable, breathable, and fit . This cushions the pressure of walking and protects the joints of the lower limbs. At the same time, in order to avoid joint damage due to excessive activity, especially middle-aged and elderly people who have developed osteoporosis, they should wear breathing apparatus;

　　

2. Activity before walking

　　Not only do moderate-to-high-intensity exercise need to be warmed up in advance, but you should also stretch your body properly before walking. From a clinical point of view, before the start of walking, everyone should pay attention to fully stretch the body , that is, perform various joint activities, or trot in place for about 5-10 minutes, so as to increase the flexibility of the joints;

　　3. Walking posture

　　After stretching, the most important thing that everyone should pay attention to is walking posture. A good walking posture is very important for knee health. From a clinical point of view, the most ideal walking posture should be a state where the head is vertical, the chest is raised, and the lower abdomen and buttocks are tucked. At the same time, the arms need to swing naturally with walking so that the whole body can be exercised;

　　

4. Walking steps and time

　　For a healthy adult, each walking exercise should be maintained at about 6,000 steps, which is a walking distance of 3-4 kilometers if converted into meters.

　　If calculated according to the exercise intensity , 6000 steps is about half an hour of moderate-intensity physical exercise , which is also the best exercise state that the human body can withstand. It should be emphasized here that 6,000 steps are not the total number of steps taken throughout the day, but should be completed at a uniform speed at one time, and the time should be controlled within 30 minutes .

　　In a word, there is nothing wrong with the walking exercise itself, but we should not be too demanding on the number of steps. Instead, it needs to be built on the basis of doing what we can and mastering the way of scientific sports.

　　If you focus on the number of steps too much, not only will walking become tedious, but it may also cause damage to the knee joint. Therefore, everyone needs to do what they can according to their actual physical conditions.