Netizen
Synovitis
Hangzhou Liu sir has lost weight and lost weight every day. The number of steps taken every day is more than 15,000. In less than a week, he suffered from knee joint synovitis and was diagnosed as excessive exercise.
Knee joint effusion
The 50-year-old Zhang Ayi loves to walk in the park, and 20,000 steps per day. After a long time, more and more joint cavity fluid should be used to lubricate the joints, which formed the effusion.
Thigh injury
A 60-year-old patient, weighing 60 kilograms and standing one meter six, started a month and a half ago and ran away 15 kilometers a day. After half a month, I felt pain in the root of the right thigh when I stood up. I was able to walk at the time and thought it was a sprain. Later I was seriously ill and I was diagnosed with a thigh bone injury.
The amount of exercise varies from person to person and is gradual. Sudden violent catastrophe may cause too much burden on the cardiovascular system and the motor system, resulting in joints, ligaments, bone damage, and the like. For middle-aged and elderly people, you can maintain light-load exercise for more than 30 minutes a day, but not more than one hour. If converted into steps, it is about 5000~10000 steps.
Walk 1 mile per day for 20 minutes
~Feeling a good body~
Prevention of breast cancer
A French study of 4 million women showed that women of any age who insisted on walking for one hour a day could reduce the risk of breast cancer by 12%.
Reduce the risk of colorectal cancer
A long-term study of 70,000 people at Harvard School of Public Health found that walking one hour a day can reduce the risk of colorectal cancer by half.
Prevents pancreatic cancer
Taking a 30-minute walk after a meal can reduce the risk of pancreatic cancer by half. The researchers point out that pancreatic cancer is associated with excess calories, while walking can consume a lot of calories.
Resist prostate cancer
The University of California for a long-term follow-up of 1,455 prostate cancer patients found that only 3 hours a week, the degree of cancer deterioration was 57% lower than those who did not exercise. The reason is that walking can improve endocrine and regulate hormone levels.
Improve immunity
Research at Loughborough University in the United Kingdom also found that walking around every day can improve immunity and reduce the chance of cold and respiratory diseases by 30%.
Prevent heart disease
Walking for 30 minutes a day can maintain the health of your heart and lungs.
Prevention and treatment of diabetes
The United States "Nursing Health Research" published a one-day walk for 1 hour, a 50% preventive effect on type 2 diabetes.
Avoid fatty liver
The study found that people who walk often have better blood circulation. Blood can flow to the end of many microvessels that accumulate in the liver, and the metabolic function of the liver is good.
Prevention of arteriosclerosis
Walking for more than 20 minutes helps to break down the body's neutral fat and prevent arteriosclerosis.
Delay joint and leg aging
According to the American Journal of Arthritis and Rheumatism, walking with less joint damage can delay the decline of joint function, strengthen muscle function, help maintain the good ability of lower limbs, and prevent osteoporosis.
Cervical spondylosis, it’s better to walk 200 steps every day.
Think simple? Let's try it out. When you walk to 100 steps, your arm can get home, but the muscles around your neck and shoulders can get a very good workout. As long as you stick to 200 steps a day, when you get to the 3rd, 4th, and 5th days, your cervical pain will definitely get better.
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