On the exercise time and exercise place to pay attention to 1. Plastic ground on the knee wear and tear small China Academy of Chinese Medical Sciences Guang’anmen Hospital, Department of Anus and Intestines He Yinghua in accordance with the different ground on the knee compression force from small to large order, we will be a simple order of sports location, respectively: grass, plastic ground, treadmill, asphalt, cement road. Overweight people or the elderly, it is recommended that you try to choose a soft plastic runway to reduce the wear and tear on the knee joints. 2. the choice of time: morning and evening each have to pay attention to 4, 5 o’clock in the afternoon or at night is the first choice of walking time. If the meal immediately after the fast walking exercise, will lead to the body allocated to the gastrointestinal blood reduction, is not conducive to digestion. Therefore, half an hour after meals, only suitable for slow walking to promote gastrointestinal peristalsis. Only after 40~50 minutes after the meal, you can walk fast. Commuters can replenish some food at 4 p.m., then take a brisk walk and take a shower to eat. If you choose to exercise in the morning, it is recommended to eat one or two slices of whole grain bread, a small handful of dried fruits (walnuts, pine nuts, almonds, etc.) with a small cup of hot water or honey water, and do not do exercise on an empty stomach. Suitable equipment to protect the body from injury 1. Walking clothes: easy to move around, increase or decrease at any time to choose easy to absorb sweat underwear, as well as loose, easy to move around outerwear. Summer can wear cotton or quick-drying clothes; the other three seasons is recommended to wear quick-drying clothes, with thin fleece jacket, can keep warm and windproof. If you are walking at night, it is recommended to choose a jacket with lighted strips to ensure safety. Be sure to add or subtract clothing at any time according to temperature changes. Exercise is meant to be healthy, but if you catch a cold, you will lose more than you gain. 2. Walking Shoes: Shock Absorbing Function・Flat-footed people are advised to choose shoes with internal pads in the arch, which can provide enough support and cushioning. ・For those who are heavier (>70kg for men and >60kg for women), you need to choose walking shoes with shock-absorbing function. I’m at St. Mark’s Hospital on Friday afternoons, so if you or a family member or friend is experiencing this type of problem, please feel free to come and talk to me. You can also call the 24-hour hotline 010-50967777 for advice or to make an appointment. In addition, you need to choose shoes for walking in conjunction with the venue. For outdoor walking, choose shoes with thicker soles, deeper grooves, and sturdy non-slip soles. In the hard indoor ground walking, than in the rubber ground walking shoes shock absorption function requires more. 3. walking stick: hands and feet, twice the result with the walking stick walking, hands and feet, in the exercise of the lower limbs at the same time, the arms, shoulders, back, waist also get exercise, so as to achieve twice the effect. Arms share the legs of the sports load, so that people feel more energy, but also can effectively reduce the pressure on the joints of the lower limbs, reduce joint wear and tear. Elderly people and people with old injuries in the lower limbs are very suitable for using walking poles for exercise. Recommended several monitoring gadgets to improve the efficiency of exercise 1. Pedometer: it helps you count that 10,000 steps This is the most economical and practical monitoring tool, placed on the waist or in the bag, you can roughly record the amount of daily exercise. Or, you can also use your cell phone’s own step-recording function to monitor. Otherwise, how do you know whether you have walked enough 10,000 steps.2. APP: Clearly Record Mileage, Hourly Speed and Calories ConsumedA variety of sports APPs can record the mileage, hourly speed and calories consumed in walking or running. You can also share and compare the data through the sharing function of APP to increase motivation and confidence. Some software with the function of “Donate Steps” can also donate to charitable causes while doing exercise. 3. Wearable equipment: help in goal management, such as “sports bracelet”, “sports watch”, etc., can monitor daily exercise. Wearable equipment: help in goal management, such as “sports bracelet”, “sports watch”, etc., can monitor the amount of daily exercise, sleep quality, and provide dietary advice, which will help to carry out sports goal management. If you use the monitoring function that comes with your cell phone, it is recommended that you wear an armband when you walk, so that it is more convenient to put your cell phone inside. Warm tips if not in the playground or treadmill exercise, then it is not recommended to listen to music, so that attention is not focused, easy to increase the danger. If you listen, don’t turn on too much volume, and at the same time pay attention to follow traffic rules and avoid vehicles and pedestrians. For people who rely on exercise to relieve constipation, persistence is the main thing. Only with constant adherence will the effects of exercise gradually manifest themselves. Friends, start walking, constipation troubles will gradually away from you. This article is authorized by Dr. He Yinghua, please do not reproduce without authorization.