The number of friends and the number of stepping in the circle of friends has become a trend.

 

So how many steps per day is best?

 

A recommended answer is - 6000 steps!

 

16,000 steps to get rid of three chronic diseases

 

6,000 steps can reduce blood pressure and move blood vessels

 

Cerebral hemorrhage and sudden death caused by high blood pressure, myocardial infarction is very scary. For hypertension, in addition to regular medication, adhering to regular fitness is the best way to treat high blood pressure.

 

Hypertensive patients should pay attention to:

 

1. When walking, the soles of the feet should be on the ground, and the chest should be lifted. The pace should be at medium speed.

 

2. The upper body should be straight when walking, otherwise it will oppress the chest and affect the heart function.

 

3. Follow the principle of gradual progress. When walking, the blood pressure will rise slightly. At the beginning, it must be slow, and the speed is about 40% to 50% of the full force. It takes more than 30 to 45 minutes to travel 2 to 3 kilometers. The strength of walking is to achieve the standard of sweat.

 

 

6,000 steps to lower fat and make blood clean

 

"Walking" is one of the important means to maintain the health of blood lipids in the human body. It is more effective than taking medicine! 6000 steps per day have a great effect on lowering blood fat, can increase the activity of lipoprotein lipase, and accelerate the operation, decomposition and excretion of lipids.

 

1. It is recommended that patients with hyperlipidemia should maintain a moderate amount of exercise every day, that is, exercise amount of 3 to 5 kilometers per day, just about 6000 steps, adhere to it every day, and within half a year, your blood lipids will be greatly improved.

 

2. It is recommended to drink more water in peacetime, especially in the morning, insist on drinking 300 ml of boiled water on an empty stomach, which can dilute blood viscosity and clean the gastrointestinal tract.

 

6000 steps can reduce glucose consumption in large quantities

 

Many people with diabetes do not dare to do anything if they get sick. In fact, walking is also the best way to lower blood sugar, not only can lower blood sugar, but also reduce the dose of patients taking medicine. Many people with diabetes use "walking" to control their diabetes very well.

 

Practice has shown that regular exercise exercises have the following benefits for diabetic patients:

 

Fitness walking can lose weight. Obesity is one of the important factors contributing to the occurrence and development of diabetes. After losing weight, many tissue cells in the body have increased sensitivity to insulin, which reduces the need for insulin and controls the condition.

 

Fitness can also effectively prevent the occurrence of diabetic foot. When exercising for fitness, not only can lower blood sugar, but also effectively maintain blood flow to the lower limbs, which has a great protective effect on the feet.

 

Fitness walking can enhance physical fitness, improve metabolism and cardiopulmonary function, and reduce cardiovascular complications.

 

If you want to control your blood sugar while walking, be sure to keep the following five points in mind:

 

1. Increase the stride of each step. When walking, you should put your back and waist up, try to raise your head and raise your head. The ten toes of your feet should be in the direction of walking. Use the toes to force each step, so that the muscles of the whole body can participate as much as possible. The feeling of playing. The amplitude of the swing arm should be increased, and try to straighten the straight arm before and after.

 

2. Strive out each step. Regular adherence can prevent the occurrence of multiple diabetic complications.

 

3. Daily walking time should be fixed. The best exercise time for diabetics is from 3 pm to 9 pm.

 

2 walking more and hurting!

 

According to the Ningbo Evening News, a 40-year-old woman walked 10,000 steps a day for half a month and was diagnosed with fascia strain by a doctor.

 

The 25-year-old young man walked 10,000 steps a day, and walked 30,000 steps on the weekend. After one month, he felt a sore waist, could not stand the waist, went to the hospital for examination, and found that he suffered from lumbar muscle strain.

 

A 42-year-old woman heard that she could "smooth" the spurs in a large number of walks. She walked 30,000 steps a day. After half a month, not only the knees were red and swollen, but even the road could not go. Finally, she took a wheelchair to the hospital.

 

So, how many steps are the healthiest?

 

36,000 steps are safer

 

The slogan "10,000 steps a day" is familiar to everyone, but in fact, 10,000 steps is just an imaginary number for everyone's memory. I am in good health. I have to walk 12,000 steps. Nothing is wrong. For middle-aged and elderly people, it is safer to walk 6000 steps a day.

 

The Chinese Dietary Guidelines (2016) issued by the National Health and Family Planning Commission's Disease Control Bureau recommends that people of all ages should exercise and maintain a healthy weight every day:

 

Adhere to daily physical activity and perform at least 5 days of moderate-intensity physical activity per week for more than 150 minutes

 

Active physical activity is best 6,000 steps per day

 

Reduce sedentary time and get up every hour

 

Of course, 6000 steps are only recommended values. You can also find the exercise load that suits you according to your own physical condition: Tao Jun, the chief physician of the Second Affiliated Hospital, said that if the body feels tired after exercise, there will be no obvious pain. I feel uncomfortable, and after a restful night, I feel refreshed, indicating that the exercise load is more suitable for myself.

46,000 steps to finish in one breath!

 

But this 6000 step is not just a walk away!

 

For example, it is not that you get up ten minutes in the morning, ten minutes in the afternoon, and ten minutes in the evening. It is best to have a continuous 6000 steps.

 

In fact, you take 10,000 steps a day, go a few steps to the toilet, walk a few steps up and down the stairs, take a few steps in the office, add up to 4000 steps, but the 6000 steps after the 4,000 steps are really improving everyone's health. And the 6000 steps are best done in one go.

 

As long as you finish the 6000 steps in one go, your health will be improved. Set a small goal: 6000 steps per day!

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