Parks and neighborhood squares in the evening of summer, the music of the walking team to close the work of the time is getting later and later. The team of men and women, young and old, full of energy, a lot of young people passing by said they are ashamed of themselves, completely unable to keep up. Many walking sports enthusiasts not only insist on participating in the daily “group health”, but also intends to speed, the number of steps on the continuous improvement, that these values are more good, the faster you walk, the farther, the better for the body, health, longevity!
Often heart patients will even ask me, “Doctor, when I am discharged from the hospital, will I also join a walking group, will it make my heart stronger?” Here, I would like to tell you one thing: although exercise is good, you should not overdo it!
01
Life derives from physical exercise.
But it has to be “reasonable exercise.”
Indeed, long-term adherence to reasonable exercise not only helps to recover from heart disease, but also reduces the incidence of various diseases and even helps to extend life expectancy. There are authoritative studies to confirm: a large-scale study of 1.44 million people in the United States and Europe analyzed that active exercise can reduce the risk of 13 types of cancer. For example, esophageal adenocarcinoma was reduced by 42%, liver cancer by 27% and lung cancer by 26%! In addition, exercise can prevent osteoporosis, control blood pressure, and even walking for 40 minutes, four days a week, can reduce the number of colds you get each year by 25-50%, and halve the time it takes to recover from a cold!
But here’s the kicker: not all exercise is “sensible exercise”.
02
How can I tell if an exercise program is “reasonable”?
There are two key elements to sensible exercise, one is the intensity of the exercise and the other is the type of exercise.
Regardless of the type of exercise, you should consider the safety first, and then consider the effect of the exercise. That is to say, according to one’s own health condition and cardiorespiratory exercise to pick the right kind of exercise. If it exceeds one’s tolerance level, it will often damage one’s health. Keeping your heart rate within your “target heart rate” while exercising is a scientific and easy way to do so. How to calculate your safe heart rate range when exercising?
- For healthy people with no physical problems, if they do not exercise regularly, the upper limit of heart rate during exercise is 170 – age; for those who exercise regularly, the upper limit of heart rate is 180 – age.
- For people with underlying heart disease, the target heart rate = (Maximum heart rate 1 resting heart rate) x 60% + resting heart rate.
03
Reasons why “walking groups” are not “healthy”
For middle-aged and elderly friends, walking is really a suitable way to exercise. However, many friends are really some too “degree”.
Walking the amount of exercise should adhere to the “too little” principle: most friends adhere to six thousand steps a day, each movement about half an hour can be. A lot of “walking group” can easily start two or three million, a walk is 2 hours, longevity may not be effective, but cause meniscus or leg muscle damage may have to go to the orthopedic hospital.
We should walk slowly before walking 5 – 10 minutes, the pace range to one-half of the height of the appropriate, such as height 1 meter 6 friends, the pace range to maintain 80 cm or so can be. In addition, at the end of the fast walking exercise should be carried out simple stretching recovery action, which can relieve the discomfort caused by strenuous exercise.
04
“Longevity” exercise doesn’t have to be intense
In fact, many sports have been proved to “longevity”. According to the British Journal of Sports Medicine, an 80,000-person study shows that holding a racket sports, such as table tennis, badminton, can reduce the overall risk of death by 47%, reduce the risk of death from cardiovascular disease by 56%, ranked “longevity sports” first; swimming, can reduce the overall risk of death by 28%, reduce the risk of death from cardiovascular disease by 41%, ranked second; in addition, yoga, running are also worth recommending. Swimming, which can reduce the overall risk of death by 28% and the risk of death from cardiovascular disease by 41%, ranked second; in addition, yoga and running are also recommended forms of exercise.
