The popular WeChat movement has set off a wave of “spelling steps” in the circle of friends. For most people, excluding the calories consumed in normal life, walking 10,000 steps a day can consume the extra calories. But for some special people, you can not so spell! A few days ago, the People’s Liberation Army 454 Hospital received such a patient in the WeChat circle to fight the number of steps, almost lost both feet.
Diabetic patients also in WeChat “spell steps”
This year, 45-year-old Nanjing citizen Ms. Yang (a pseudonym), last year in the unit of a routine physical examination, found high blood sugar, after various tests, was diagnosed with type 2 diabetes. Because there were no symptoms, she was able to eat and sleep, so she didn’t think it was a serious illness, so she didn’t take it to heart.
The most recent trend in the WeChat circle of friends is to compare the number of steps taken, and Ms. Yang did not want to be left behind, so she joined in. “The doctor also said that diabetics should exercise regularly!” Ms. Yang said, this joined in, the enthusiasm will be unstoppable. She carries her cell phone with her wherever she goes, afraid of missing any step. However, every day to see the friends who occupy the first few places, can walk 10,000 to 20,000 steps, Ms. Yang heart is very uncomfortable, always want to compete for a first place.
In this competitive psychological role, Ms. Yang began to increase the amount of walking every day, every day after dinner out, to walk for more than an hour, the circle of friends walking ranking is also advancing. However, due to the amount of exercise plus the shoes were not selected, and consequently feet but began to appear blood blisters.
Self-picked blood blisters but serious infection, almost lost both feet
Worried about the blood blisters affecting the normal walking, Ms. Yang herself at home to needle them all “pick off”. But she could never have imagined that this “pick” almost made her lose her feet.
A week later, Ms. Yang “picked off” the blood blister wound not only did not heal, but began to ulcerate, there is a continuous flow of liquid, the rapid development of the injury can be frightened of her.
So, accompanied by her family, Ms. Yang came to the community hospital and found that her blood sugar was as high as 16.8 mmol/l (the normal value of fasting blood sugar is 3.9 to 6.1 mmol/l), and on the advice of the community doctor, she was referred to the endocrinology department of the 454th PLA Hospital. After further examination, in addition to high blood sugar, Ms. Yang also had diabetic peripheral neuropathy, and was finally diagnosed with “diabetic foot grade 2”.
Dr. Sun Xinjuan of the endocrinology department of the hospital, as Ms. Yang’s attending physician, formulated a reasonable treatment plan for her and treated her with glucose reduction, anti-infection, debridement and nerve nutrition, etc. The infection was finally controlled. After a period of time, the wound did not deteriorate and fresh granulation tissue grew, which saved her from amputation and saved her feet.
Dr. Sun Xinjuan reminds all diabetic patients that they must pay attention to their condition and monitor their blood sugar at all times after they determine that they have the disease, so that they do not end up with irreversible consequences because of their own blindness.
”Although exercise therapy, as an important part of the diabetes treatment process, plays an important role in controlling blood sugar for diabetics, it is crucial to choose the right exercise and the right amount of exercise.” Sun Xinjuan said. In addition, diabetic patients should choose the right footwear when exercising, do self-examination of the foot skin after exercise, if found problems must be timely medical care.
Not everyone is suitable for the “daily walk” fitness
The daily 10,000 steps will allow the body to consume calories and become increasingly healthy. However, for some people, 10,000 steps a day, the body does not agree.
In addition to diabetic patients like Ms. Yang, people suffering from cardiovascular disease or joint disease, the amount and speed of walking need to be lower than the general healthy population, it is best to exercise scientifically under the advice of doctors, and people who are not suitable for walking exercise must not be forced.
The PLA 454 hospital endocrinology experts said that the best way to fitness should be brisk walking 30-50 minutes, to the human body slightly sweating, the muscles are slightly sore for the best, the body feels relaxed and happy after the exercise, the next day after waking up does not feel too tired. But this is not a generalization, everyone’s daily mental and physical state is not the same, the state is not good, you can reduce the amount of appropriate, or even do not walk; state is better, you can exercise more for a while.
In addition, if you are implementing or intend to implement walking fitness, then remind you that a pair of good elastic sports shoes is essential. This can cushion the vibration of the bones and knee joints formed by walking on concrete, to avoid chronic joint damage caused by long-term walking. For diabetics, it is very important to choose a pair of suitable shoes.
For people who are not suitable for walking, is there an alternative way to exercise? The answer is yes, such as Tai Chi, swimming and other sports can be. The common feature of these exercises is the rhythm is soothing, the pressure on the joints is less, and at the same time bring less cardiovascular load, through the stretching of the limbs, muscle stretching to achieve the same, or even better, effect as walking.
These people are not suitable for the “step count”
People with diabetes
Patients with cardiovascular disease
Patients with joint diseases
Healthy people, walking also has its own rules
Your walking speed affects your life expectancy!
The circle of friends is full of “sunshine steps” every day, which is good for health. But if you think you only need to take a step to walk, you are very wrong! Your walking speed affects your life expectancy!
Research has found that: the average person walking speed is 0.9 m / s; walking speed ≤ 0.6 m / s people, increased mortality; walking speed ≥ 1 m / s people, longer life; so walk to achieve the purpose of a long and healthy life!
Brisk walking has many benefits for the human body
Brisk walking in thousands of years ago by the father of medicine Hippocrates called “the best medicine for mankind”. Modern medical research has also confirmed that regular brisk walking, on health play a very large number of benign effects.
According to a national health survey in the United States, people who walked the longest total miles per week were the least likely to take medications.
A study in the Journal of Clinical Oncology showed that women who had developed breast cancer who exercised regularly by brisk walking had a 45% higher survival rate than breast cancer patients who did not like to walk.
The study found that people who walked regularly and briskly were 40 percent less likely to suffer a stroke than those who walked less.
Italian scholars gathered 749 patients with memory impairment and recorded their physical activity. 4 years later, it was found that those who loved walking were 27% less likely to eventually develop Alzheimer’s disease than those who did not.
Brisk walking can strengthen the muscles and bones, improve the body’s motor efficacy, brain, prevent osteoporosis, improve work efficiency, prevent constipation, improve gastrointestinal motility, improve appetite, lose weight, accelerate energy consumption, maintain physical shape, but also to enhance cardiopulmonary function, improve insulin function, regulate and improve blood lipids, cardiovascular and cerebrovascular disease and diabetes has a very good preventive effect.
Some studies have shown that adults walking 30 minutes a day can increase calorie consumption by 30%, and walking one kilometer a day can reduce about 0.3 kg of fat per month. It is very useful for people who need to lose weight and strengthen their body.
Special reminder:
Brisk walking should also have the right posture
Experts warn that although brisk walking has many benefits, it also requires the right posture.
Speed: 120 to 140 steps per minute / treadmill speed of about 6 or so.
Intensity: breathing and heart rate increases, a little wheezing but still can talk.
Time: more than 30 minutes each time, a total of 150 minutes per week or more, the effect of fat elimination and meat loss is better.
When walking fast, the upper body eyes naturally look straight ahead, the upper body straight, do not lean forward or hunchback, shoulders naturally relaxed, collect the small abdomen. Hands gently clenched fists, arms bent, with the pace of swinging backwards. Swinging arms can increase the intensity of the movement, but also can effectively drive the rhythm of the whole body. Lower body as big as possible across the pace (but not too deliberate), feel the muscles of the hip is also tugged to. Step out with your heels on the ground first, then shift the weight to the palms of your feet.