What is the difference between people who take a walk after a meal and those who don’t? Pay attention to this point!

Walking is a simple and effective form of exercise that can not only help you relax, but also bring many benefits to your body. However, after the age of 65, there are some things you need to pay attention to when walking. Let's take a closer look.

What benefits can you gain from regular walking?

1

Improve cardiovascular health

Walking can help enhance cardiopulmonary function, promote blood circulation, lower blood pressure and cholesterol levels, and prevent cardiovascular disease. Compared with other high-intensity exercises, walking has a lower intensity and is a good entry-level exercise for people who have been lacking exercise for a long time.

2

Strengthens muscles and bones

Walking can strengthen leg muscles, increase bone density, and help prevent osteoporosis. In addition, walking can also prevent lumbar disc herniation and joint pain.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

3

Reduce stress

Walking helps to relax the body and mind and relieve stress. During walking, the brain secretes neurotransmitters such as dopamine and serotonin, which help people feel relaxed and happy. Long-term walking can also prevent psychological problems such as anxiety and depression.

4

Promotes sleep

Walking can improve sleep quality and make it easier for people to enter a deep sleep state. Walking can not only prolong sleep time, but also make people fall asleep faster.

"Take a hundred steps after a meal, and you will live to be ninety-nine"

Is this true or false?

This statement has certain scientific truth, but it should be noted that the intensity of walking should not be too intense, and the time should not be too short. You cannot "walk" immediately after a meal. Generally speaking, it is appropriate to take a moderate walk half an hour after a meal.

Taking a walk after a meal can promote intestinal peristalsis, speed up food digestion, lower cholesterol levels, and prevent fat accumulation from causing weight gain. In addition, taking a walk after a meal can also increase the metabolic rate and help consume excess calories.

After 65, pay attention to these 4 points when taking a walk

1

Choose the right route

If you have joint pain or knee instability, it is recommended to choose a flat route and avoid walking on slopes or uneven surfaces. In addition, you can choose soft running shoes or cushioning shoes to reduce the impact on the joints.

2

Don’t take big steps

Taking too big a step can easily lead to a loss of balance and increase the risk of falling. Therefore, when walking, you should maintain a steady pace, not too fast or too slow, to adapt to your physical condition.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

3

Be aware of climate change

When walking in cold weather, you need to keep warm and wear thick clothes and shoes to prevent colds or joint pain. In hot summer weather, you need to avoid heat stroke, choose cool and comfortable sportswear, and try to avoid noon.

4

Plan your walking time and intensity appropriately

The physical function of the elderly over 65 years old has gradually declined, so they need to pay attention to the reasonable planning of time and intensity when walking to adapt to their physical condition. They can take light, moderate and heavy walks to achieve the effect of gradually improving their physical function.

Walking is a simple and effective form of exercise, and is a good way to keep fit for people of all ages. Especially for the elderly over 65 years old, walking can not only keep fit, but also increase social activities, enjoy the outdoor natural scenery, and improve the quality of life.

Planning and production

Source: Health Times

Author: Jia Shuaijun, Chief Surgeon, Red Cross Hospital, Xi'an, Shaanxi Province

Review | Tang Qin, Chief Researcher, Science Popularization Department, Chinese Medical Association

Editor: Yang Yaping

The cover image and the images in this article are from the copyright library

Reprinting may lead to copyright disputes