What happens to people who take 10,000 to 20,000 steps a day? Doctor: Or there are three outcomes

Now there are a variety of sports, "walking" with small exercise intensity, safety, simple advantages become the first choice of many middle-aged and elderly friends.

In particular, some people also set the goal of "ten thousand steps every day", walk ten or twenty thousand steps every day, and there are a variety of walking posture, such as walking, fast walking, fast and slow combination.

But after a long time, we will find that the people who went out to walk every day gradually do not go. And always say leg pain, insomnia, dizziness and so on.

In fact, walking more than 10,000 steps a day has a certain impact on knees, blood pressure and the nervous system.

First, walking has many health benefits

Life lies in the movement, only to maintain the movement to have vitality, the body will be more healthy. Of all the forms of exercise, the most common is walking. It does not have any difficulty, also not easy to cause sports injury, is the middle-aged and elderly choose the most of a sport.

As people grow older, their joint muscles will gradually decrease, resulting in joint muscle atrophy, calcium loss and other serious problems. Walking can slow down this process, increase muscle elasticity and strength, and delay the aging of the legs.

Serious loss of calcium can cause osteoporosis. Walking can make the body produce more vitamin D, which can be absorbed by the body, and has certain benefits for osteoporosis.

Moreover, in the process of walking can exercise people's heart and lung, enhance heart and lung function, reduce chest tightness, shortness of breath and other cardiac load aggravation process. Some middle-aged and elderly people in intense exercise fainted, myocardial infarction and other problems, may be the performance of poor cardiac function, walk this kind of slow exercise, generally will not cause too much pressure on the heart.

Walking can help people maintain weight, burn off calories consumed through diet, make them participate in the metabolism of the body faster, ensure the normal functioning of the body, and reduce the chance of getting sick.

As we all know, obesity can increase the risk of blood pressure, blood lipids, heart, lungs, liver and other organs. There is a limit to how much heat the body can absorb, and excess heat will be stored in the body as fat if it cannot be consumed.

These excess heat accumulates in the body for too long, it is easy to have various lesions, which is also the reason for the higher prevalence of obese people. Walking helps the body burn calories and reduces the likelihood that they will turn into fat, which is very effective in maintaining weight.

The stomach and intestines are the most basic and important organs of the human body. Only when they function properly can the human body maintain a basic balance of income and expenditure. Walking can alleviate constipation, so that food residue in the intestine to accelerate peristalsis, the development of scientific defecation law.

The human body can normally take in food, and can normally excrete waste, circulation law, normal function, in order to maintain the health of the body.

Although there are many benefits of walking, there should be a limit to maintain the body function, do not walk too much, to bring other aspects of the body damage.

Two, the day of ten thousand steps will have what three consequences?

When walking as a way of exercise, people's physique will be enhanced, in order to maintain this effect, many people choose to walk more. Some middle-aged and elderly people force themselves to walk 10,000 or even 20,000 steps a day.

This is not advisable, everything has its limits, walking should be based on their own physical conditions, otherwise it will bring harm.

The most likely injury is the knee joint. In humans, the joints of the knees are made of cartilage, which acts as a buffer to protect the bones of the joint as it moves.

But cartilage has a lifespan, and when overused, it can become thin and even break. If this situation continues, it will affect the health of the joint bones, lead to leg pain and affect the quality of life of the patient.

Walking too much can also cause chronic fatigue. Because the PERSON IS WALKING when, nervous system IS more excited, it is to feel not tired. Once stopped, the spirit of the people relaxed down, it is easy to tire.

When the person IS IN tired state, had BETTER NOT move OR REDUCE AMOUNT OF exercise. Otherwise, it will increase fatigue and reduce the body's immunity, which is not good for your health.

Fatigue is more than just a physical sensation. It is a sign of insufficient blood and qi in the body, and a lack of function in some organs. Fatigue, which lasts for a long time, lowers the body's immunity and makes it vulnerable to certain diseases.

Therefore, when the body is tired, it is necessary to stop sports, pay attention to rest, do not force to exercise, and so on, mental and physical strength are recovered.

In general, the older you are, the less time you sleep. Daily ten thousand steps will aggravate this phenomenon, so that people's nervous system function disorder, and "sleep" is the human body cells, organs of the gas station, if not enough sleep, will harm the health of the whole body.

Walk ten thousand steps every day, it IS in excess exercise every day actually, the body will be forced to participate in the metabolism, these have certain stimulating effect to the central nervous system, bring about insomnia phenomenon.

This problem needs to reduce the number of steps to walk, the body is slightly tired to stop, to avoid dysfunction, there is no adjustment phenomenon.

Of course, these are the consequences of long-term excessive walking. Many people do not know how to determine whether they walk too much during daily exercise. There are several symptoms that can be performed in comparison.

Three, when you have these symptoms, you are walking too much

It can be hard to determine if you have an overactive problem when you're not physically ill, and walking itself is a soothing exercise, making it even harder to spot. But more often than not, certain symptoms can serve as a guide.

1. Feeling sleepy the day after you finish your walk or the next day.

This is a sign that the body's immune cells are declining, indicating that the body may have a problem with decreased immunity and needs to make adjustments.

If you know it's probably caused by walking too much, you can avoid making the problem worse by cutting back on your walking or taking a few days off.

The fear is that some people feel poor and need more exercise to improve their immunity. Results The more serious the exercise, and finally lead to Qi and blood deficiency, the consequences of long-term fatigue.

2. Sore heels and ankles after or while walking.

The PERSON IS IN THE BODY THAT WALKS, THE WEIGHT OF WHOLE BODY IS THE PLACE THAT PRESSES BELOW ANKLE, MINISTRY IS THE BIGGEST WITH HEEL FORCE AGAIN. Walking for a long time, the body will be repeatedly stimulated here, resulting in poor blood circulation here, pain symptoms.

At this time, it is necessary to stop to massage the sore part, promote the normal blood circulation here, do not be too strong, only push Qi and blood.

If not massage, it is also best to raise the foot, change its position to adjust the blood circulation, otherwise there may be swelling phenomenon.

Too thin or too fat people are prone to heel pain, may be walking too much, must be timely adjustment, this is the early warning of lower limb injury.

3. You don't want to eat after exercising.

Exercise itself consumes calories. Normally, after walking, you will have a good appetite, a feeling of hunger, a willingness to eat and a happy mood after eating. It's a sign of the body's normal metabolism.

If you do not want to eat after walking, no appetite, explain that the stomach has been walking excessive drag, began to appear the phenomenon of function decline. At this time, you can barely eat a little, or eat your favorite food, so that the normal operation of the stomach and intestines.

If you do not eat, the function of the stomach and intestines will not start, which will increase the body's sense of fatigue, and it is difficult to recover. When confronted with this problem, it is necessary to reflect on whether the amount of walking is too much and make adjustments accordingly.

Four, walking exercise scientific and effective, we should pay attention to these points

Walking is almost everyone can do, but it as the main way of exercise, or pay attention to the method, so that you can get better exercise results, have a positive significance to health.

The ground THAT WALKS FOR A long time wants SOFTNESS, had BETTER BE PLASTIC RUNWAY. This is because when people walk, each step is the impact of weight and joints, soft ground can form a buffer, reduce the impact force.

Because THIS WALKS THE PERSON OF MOTION HAD BETTER UNDERTAKE IN THE PROFESSIONAL PLACE SUCH AS STADIUM, DO NOT BE IN AS FAR AS POSSIBLE ON BRICK GROUND, ASPHALT ROAD. If conditions are not available, walking on the dirt floor is also acceptable.

Walk with your head held high, your hips clamped, and your arms swinging. This position works the bones and muscles of the body. It also relieves the pressure on the feet and places the weight of the body on the legs.

As you move, land on your heels first, so that your center of gravity is always on the front foot and your center of gravity is on the ball of your foot. The ball of the foot is larger than the heel, which can disperse some of the pressure and relieve the impact on the heel.

About the time OF movement, had BETTER BE PLACED IN the morning or in the morning, at this time the body condition is best, can fully stimulate cell vitality. It is not recommended to exercise for a long time at night, because it will excite the central nervous system and is not conducive to sleep.

After walking, you can massage the feet or legs or soak the feet, promote blood circulation, alleviate fatigue, and maintain the involved joints. It is a very good exercise habit.

In addition, try to do a stretch, because the tendon is to protect the bone, the body after exercise, tendons are easy to pull open. Physical fitness is important for maintaining flexibility, so stretching after exercise is essential.

In addition, after exercise, you can properly add a little drink, warm boiled water, honey water, milk and so on. At this time the gastrointestinal absorption function is relatively strong, supplementary water and nutrition can be fully absorbed.

Conclusion of the article:

There are a variety of ways of movement, as long as they suit themselves is the best, middle-aged and elderly people choose more is to walk. Walking is easy, safe, and does not involve much exercise. It is good for improving blood circulation, strengthening heart and lung function, and maintaining weight.

But walking too much can damage knee cartilage and cause insomnia or chronic fatigue, which can be detrimental to a person's health. Therefore, walking should pay attention to the method, exercise can not be excessive, at the same time to pay attention to posture, time, late maintenance, can really enjoy the effect of movement.