A, about the time and place of exercise precautions
1, plastic ground on the knee joint wear and tear is small
According to the order of different ground pressure on the knee from small to large, we will be a simple exercise location, respectively: grass, plastic ground, treadmill, tarmac, concrete road. Overweight people or the elderly, we recommend that you try to choose a soft plastic track to reduce the wear and tear on the knee joint.
2, the choice of time: morning and evening have their own attention
4, 5 o’clock in the afternoon or evening is the preferred time for walking. If the meal immediately after the fast walking exercise, will lead to the body to allocate to the gastrointestinal blood reduction, is not conducive to digestion. Therefore, within half an hour after a meal, only a slow walk is suitable to promote gastrointestinal peristalsis. Only after 40~50 minutes after a meal can you take a brisk walk.
Commuters can supplement some food at 4 pm, then take a healthy walk, shower and eat. If you choose to exercise in the morning, it is recommended to eat a slice or two of whole wheat bread, a small handful of dried fruit (walnuts, pine nuts, almonds, etc.) plus a small cup of hot water or honey water, and do not do exercise on an empty stomach.
Second, the right equipment to protect the body from injury
1, walking clothes: convenient activities, increase or decrease at any time
Choose easy to absorb sweat underwear, as well as loose, easy to move the outerwear. Summer can wear cotton or quick-drying clothes; the other three seasons 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 a luminous strip to ensure safety. Be sure to add or remove clothing at any time according to temperature changes. Exercise is originally for health, if you catch a cold, it is not worth the loss.
2, walking shoes: the best shock absorption function
For people with flat feet, it is recommended to choose shoes with an inner cushion in the arch, which can provide enough support and play a cushioning role.
People who are heavier (men > 70kg, women > 60kg) need to choose walking shoes with shock absorption. I sit 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 in and talk to me. You can also call the 24-hour hotline at 010-50967777 for advice or to make an appointment.
In addition, you should choose shoes in conjunction with the venue for walking. In outdoor walking, choose shoes with thick soles, deep grooves, non-slip and sturdy shoes. In the hard indoor ground walking, than in the rubber ground walking on the shoes of shock absorption function requirements are higher.
3, walking poles: hands and feet, half the effort
Walking with the help of walking poles, hands and feet, in the exercise of the lower limbs at the same time, the arms, shoulders, back, waist also got exercise, thus achieving twice the effect with half the effort. Arms share the exercise load of the legs, so that people feel more energy, but also effectively reduce the pressure on the joints of the lower limbs, reduce joint wear and tear. The elderly, people with old injuries to the lower limbs, is ideal for using walking poles for exercise.
Third, recommend a few monitoring gadgets to improve the efficiency of exercise
1, pedometer: it helps you count the 10,000 steps
This is the most economical and practical monitoring tool, placed in the waist or bag, you can roughly record the amount of daily exercise. Or, you can also use the phone comes with the step counting function to monitor. Otherwise, how do you know whether you have walked enough 10,000 steps.
2, APP: clear record of mileage, speed and calories consumed
A variety of sports APP can record the mileage, speed and calories consumed for walking or running. You can also share and compare data through the APP’s sharing function to increase motivation and confidence. Some software with “donate steps” function, in the same time to do sports, but also to donate to charity.
3.Wearable equipment: help with goal management
For example, “sports bracelet”, “sports watch”, etc., can monitor the daily exercise, sleep quality, and provide dietary advice, to help the management of sports goals. If you use the monitoring function of your cell phone, it is recommended to wear an arm band when walking, and it is more convenient to put the 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 risk. If you listen, do not turn on too much volume, and pay attention to obey the rules of the road, avoiding vehicles and pedestrians.
For people who rely on exercise to relieve constipation, persistence is the main thing. Only with constant persistence will the effects of exercise gradually manifest themselves. Friends, start with walking, constipation worries will surely be gradually away from you.