It is very important for kidney disease patients to exercise during the stabilization period, and I often ask my kidney disease patients to exercise appropriately to enhance their physical fitness. Many patients tell me they like walking briskly as a form of exercise, which is simple and practical, but there is nothing from how to grasp the amount of exercise. Today I recommend an article that tells you how to walk, the posture you should adopt when walking, how to grasp the amount of exercise, and the possible side effects of walking. Orthopedic experts tell you walking briskly is one of the best forms of exercise for fitness and strength, the most appropriate intensity of exercise is a light load brisk walking for more than half an hour a day, preferably not more than an hour; 6,000 steps a day consistently, is the healthiest number of steps to walk! A breath of this 6,000 steps to walk, health will have a qualitative improvement! How many steps have you taken today? “Walking” has become part of many people’s lives, and “sun steps” has also become a trend in the WeChat circle of friends. To fight the ranking! Many partners take 10,000 steps a day or even tens of thousands of steps! No highest, only higher! In the concept of everyone, walking is the best longevity medicine! So, walking more walking is certainly good for the body well! But is this really the case? Orthopedic experts pointed out that although walking sports are good for health, but sports to master the appropriate method, a large number of walking or will damage the legs! Look at these walking out of the disease 1, walking out of synovitis! Not long ago, Hangzhou’s Mr. Liu wanted to lose weight by walking, walking steps every day are more than 15,000, did not expect, less than a week, suffered from synovitis of the knee! The doctor said, Mr. Liu is walking too much! Belong to excessive exercise, has hurt the body! 2, 20,000 steps a day, the knee joint effusion! Auntie Zhang is more than 50 years old, usually hobby exercise, she often go for a walk in the nearby park, basically 20,000 steps a day to beat the bottom. Unexpectedly, it is because walking too much, the knee damage, over time, the original should play a role in lubricating the joint cavity fluid more and more, which formed a fluid. 3, day walking 30,000 steps, broken thigh bone! A patient in his 60s, this patient weighs 60 kilograms, is one meter six, from a month and a half ago, this patient walked 15 kilometers a day. At the beginning of the exercise a little back pain is normal, but after half a month of walking, one stop up to feel pain in the right thigh root, at that time can still walk, thought it was a sprain, held up not to go to the hospital. Later, more and more pain, the patient went to the hospital, a checkup only to find that the original thigh bone “walking broken” …… Your body can withstand so many steps a day? The amount of exercise each person can take is different. If you usually have exercise habits, 10,000 steps a day 20,000 steps is not difficult. But people who usually lack exercise suddenly take 20,000 steps in a day, which may be too much of a burden on the cardiovascular system and the motor system. If you continue to do so, there may be joint, ligament and bone damage. For middle-aged and elderly people, you can stick to a light load of exercise for more than 30 minutes a day, but not more than one hour. If converted into steps, it is about 5,000 to 10,000 steps. So, how exactly do you walk to be the healthiest? Recommended by the Chinese Nutrition Society: “Dietary Guidelines for Chinese Residents” also recommends that adults carry out physical activity equivalent to a cumulative total of more than 6,000 steps per day. Therefore, 6000 steps per day is the healthiest number of steps to walk! If you finish these 6,000 steps in one breath, your health will improve qualitatively! As the saying goes, “100 steps after a meal, you can live 99”. Every day, we take a few steps to the toilet, a few steps up and down the stairs, a few steps in the office …… but in addition to these fragmented steps, every day can take 6000 steps in one breath is really able to improve everyone’s health. As long as the 6,000 steps to walk in one breath, long-standing adherence to the health condition will have qualitative improvement. And the best time to exercise is 8:00 to 10:00 in the morning. The heart has to beat 100,000 times a day to beat the blood out, and after the blood goes out, it has to return to the heart, who is working? The 640 muscles throughout the body. As long as the muscle movement, it will squeeze the blood back to the heart, our eyes open, close, and open again, the eyelids make a strong effort to be able to squeeze the blood on the eyeballs back to the heart; we walk, each step is equivalent to squeeze the blood on the feet back to the heart. The way to get your heart going by walking is actually very simple: swing your arms up, preferably to shoulder level, take your steps and match your breathing. Stick to 15-20 minutes a day, it is more effective than walking for two hours. Walking can prevent and control these cancers! Walking can be seen as a potent medicine against cancer! If you can insist on walking 1 mile every day and finish it within 20 minutes, there are obvious benefits for the prevention and treatment of breast cancer, prostate cancer and bowel cancer, and the risk of death can be reduced by up to 50%. 1, prevention of breast cancer A French study involving 4 million women showed that women of any age adhere to the daily brisk walking 1 hour can reduce the risk of breast cancer by 12%. 2, reduce the risk of colorectal cancer Harvard School of Public Health long-term study of 70,000 people found that walking for one hour a day can reduce the risk of colorectal cancer by half. 3, can prevent pancreatic cancer 30 minutes of walking every day after meals can reduce the risk of pancreatic cancer by half. Researchers point out that pancreatic cancer is mostly related to excess calories, and walking can consume a lot of calories. The University of California found that 1455 prostate cancer patients were followed up for a long period of time and the deterioration of cancer was reduced by 57% compared to those who did not exercise. The reason is that walking can improve endocrine and regulate hormone levels. 5, improve immunity British Loughborough University research also found that daily brisk walking can improve immunity, so that the chances of colds and respiratory diseases reduced by 30%. 6, prevention of heart disease 30 minutes a day walking, can maintain the health of the heart and lung function. 7, prevention and control of diabetes U.S. “nursing health research” published, a day walking 1 hour, on type 2 diabetes has a 50% prevention effect. 8, to avoid fatty liver research has found that people who walk often have better blood circulation. Blood can flow to the end of the many microvessels gathered in the liver, the liver’s metabolic function is good. 9, the prevention of atherosclerosis Continuous walking for more than 20 minutes, help to break down the burning body neutral fat, prevent atherosclerosis. 10, delay joint, leg strength aging American “arthritis and rheumatism” magazine reported that, compared with running, walking on joint damage is small, can delay the decline of joint function, but also to strengthen muscle efficacy, help maintain the good ability of the lower limbs, but also to prevent osteoporosis. Walking every day according to the correct posture, you can easily strengthen the body and improve immunity! Correct walking posture In a word, the best way to exercise is to walk. But do not blindly “spell steps”.