Walking fitness - not completely harmless

Increased walking makes the body supple, reduces blood sugar, reduces the risk of heart disease, diabetes, reduces stroke and reduces the risk of hip fracture. But walking sometimes hurts so much that it can't walk.

At the Sports and Physical Education conference on December 6, Dr. Nguyen Van Quang, Chairman of the Department of Physical Education and Sports Medicine - Ho Chi Minh City Training and Fostering Center, warned that walking is not complete. all harmless.

Walking, not completely harmless

Walking is a simple basic movement: walking at work (housework, office, checking, loading .); walking while marching (soldiers); and go for a walking exercise (regular walking walk, often when golfing).

Walking is the lightest form of exercise because it is less energy efficient and requires less equipment.

A 30 to 60 minute walk every day enhances body flexibility, lowers blood sugar, reduces the risk of heart disease, type II diabetes, reduces stroke, increases life expectancy and reduce the risk of groin fracture.

Although walking seemed light but much hurt knee when walking. Many people with osteoporosis, the more they try to walk, the more painful the knees are, after a while it is impossible to walk anymore because of pain.

Walking can cause pain, and cause osteoarthritis.

Speed ​​when going

Kcal / hour

O ₂ / hour

3.6 km / h = 1 m / sec

210

43 liters

4.5 km / h = 1.25 m / sec

250

51 liters

5.1 km / hour = 1.41m / sec

270

55 liters

Species development shows that human gait originating from the four-legged gait has evolved into two legs. At that time, all the weight of the body weighs heavily on the legs, especially the knee and causes lower limb movements when overloaded such as knee pain and foot pain when walking.

When walking, a foot touched the heel, and stepped forward, then swung then the foot touched again. The next time I touch the heel, I will finish a cycle. When the legs are under pressure, the force is applied to the lower limb joints when walking is much larger than imagined.

In the hip joint, when walking, the hip joint suffers a weight of 175kg in a person with a body weight of 58.7kg. At the knee joint, when walking, the weight on the tibial plateau changes with each movement, sometimes up to 3 times the body weight on the tibial plateau with an area of ​​18 - 20cm2. The pressure on the tibial plateau of knee joints from 100 - 200kg.

When going up a slope or down a slope, the pressure is bigger, the energy is more consumed. When going uphill or downhill, the force exerted from the femur to the kneecap was 3.3 times the body weight, 7 times more than the flat road.

Thus, the body must prepare a strong musculoskeletal apparatus to withstand the force of pressure when moving. If the bone is weak, the cartilage is thin, the muscle shrinks, the force will be poor. The result is fatigue, and the pain is increasing.

How to walk accordingly?

Before walking, people need to have a physical examination:

Walking shoes: air-containing soles, or mucus (gel) that help the feet be reduced in shock, reduce stress when walking(Photo: eceel.com)

- Elderly people (for women over 60, for men over 65),

- People who have never exercised before

- People with heart disease, diabetes, high blood pressure, have a history of chest pain

- People are dizzy

- Obese people

- Pregnant women

- People with abnormalities in the lower extremities (foot deformity, muscle atrophy, loose joints, arthritis .)

Pedestrians need to prepare:

- Short, light, medium-sized dresses

- There should be walking shoes: shoes soles contain air, or mucus (gel) helps to reduce the shock in the feet, reduce the pressure when going.

- Stretching exercises help the muscles get stronger, reducing the pressure on the bones and joints

- Bring drinking water.

Walking should start:

- By going slowly for 5-10 minutes

- After that, stop going to the stretching exercise for 5 minutes

- Continue going within 30-60 minutes

- Terminate, walk slowly, stretch gently

- Avoid going fast when obese.

Correct posture:

- Head: eyes straight, chin parallel to the ground, swallowing saliva.

- Body: straight, not inclined, release two relaxing shoulders backwards

- Hands: elbows bend 30 - 90 degrees, elbows are not outward, hands are loose, avoiding clenching hands (blood pressure increases), hands are not too high to move

- Foot: The foot steps forward, the heel is under pressure, then the soles of the feet are under pressure, from which the force moves up to the knees, groin, and then up to the spine. The muscles relax. Walk lightly, slowly, avoid going too fast, avoid going for too long.

Alarm signs stop walking:

- When walking, it feels more painful in the knee, more back pain

- Chest pain, dizziness, dizziness, discomfort, increased blood pressure

- Short breath, abnormal sweating

- Naturally tired, lose strength

- Cramps (cramps), unusual muscle pain

The above signs need to be noticed. They can cause a health hazard. Practitioners must stop walking and see a specialist physician.

Thus, pedestrians will avoid overloading cases, which can lead to musculoskeletal injuries, sometimes difficult to recover.

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