Do few chiropractors recommend exercise? That’s because you come to me when you can’t stand the pain anymore; why would you exercise when you need your children to help you walk? What do you do when you can exercise? Walking too much knee injury jogging injury joints, see these statements, many people do not dare to excessive exercise, for fear of hurting the knees! And then you just choose to sit at home with peace of mind? Stimulation through exercise can make the synovial fluid in the knee joints in the joints flow, to help the knee joints better movement, but also can provide nutrients. Being sedentary leads to poor circulation in the lower extremities, slower metabolism, and decreased synovial fluid production in the joint cavity, increasing the risk of lower extremity joint injuries, and there will be a heightened risk of arthritis in the knees and hips. There are also these hazards of being sedentary! Cervical spondylosis Sedentary people, the head is often in a forward-flexed position, the neck blood vessels are under pressure, the neck muscles are in a state of tension, the local blood circulation is not smooth enough, so that the brain’s blood and oxygen supply is reduced. Cervical ligaments, tendons, tendon sheaths can not be relaxed, it will form cervical osteophytes, cervical ligament calcification, ossification, cervical vertebrae followed by stiffness and straightening, which occurs in different types of cervical vertebrae. Lumbar spine pressure 90% of the working time are “bow sitting” in the office. Sitting for a long time hurts the lumbar spine. The pressure on the lumbar spine when sitting is 1.5 times that of standing, and if you sit in an incorrect posture (e.g., leaning forward), the pressure on the lumbar spine will increase, and the pressure on the lumbar spine will even reach 2.5 times that of standing. Incorrect sitting posture will also cause muscle tension imbalance between the two sides of the spine, thus compressing the lumbar spine nerves, causing various discomforts. Grasp the exercise time A variety of aerobic exercise guidelines consistently recommended, daily moderate aerobic exercise 30 minutes, high-intensity aerobic exercise 15 minutes a day, five times a week. Note: sustained 30 minutes of effective steps to achieve the effect of aerobic exercise. Control optimal heart rate Exercise at a heart-protective heart rate at least five times per week. (170-age) beats per minute is an appropriate indicator of exercise that can go up and down about 10 times. Once you walk fast, walk for a long time, and your heart is not comfortable, then you must hurry to drop down and walk at a slower pace. Pay attention to the total number of steps per day The Dietary Guidelines for Chinese Residents recommends that adults perform a cumulative amount of physical activity equivalent to more than 6,000 steps per day. This is actually a quantitative treatment of exercise time, according to the frequency of about two steps per second, “6000 steps” is about 40 minutes of fast walking. You can also increase or decrease the amount according to your own physical condition. Adjustment of walking posture Head up, chest, eyes level, torso naturally straight, neck to be “right”; abdomen, body weight slightly forward (walking hips appropriately twisted forward, so that the abdominal muscles to assume more power); upper limbs and lower limbs with the coordination of the pace of the moderate; two feet landing with a sense of rhythm. Choose walking place Many people are used to walking along the roadside, running, however, this walking may be equal to the “white walk” …… Ideal walking places are parks, stadiums and other clean and quiet places; the ideal road should be grass, land, ground rubber road, and to be Avoid walking on hard surfaces such as tarmac. Warming up before walking and stretching after walking Warming up before walking can open up the joints of the body and promote the flow of joint fluids to achieve a better workout effect; stretching after walking can relieve muscle pain.