Elderly people should follow the 355 principle when walking

　　For many elderly people, walking every day has become an unshakable thing for them. exercise method, but rehabilitation experts say that walking is not a simple stop-and-go, but rather sophisticated.

　　healthy Walking for the elderly should follow the "3, 5, 5" principle of accumulating time and increasing intensity, that is, 30 minutes a day, 5,000-6,000 meters each time, 5 times a week. The calves are the second heart of the human body. Walking at this frequency can promote blood circulation and promote metabolism in the body. At the same time, it makes breathing smooth and achieves the effect of exercise.

　　suffer from slowness sexually transmitted diseases For the elderly and those with weak constitutions, the key is to see whether they are comfortable after walking, whether there is pain in the knees, feet, and hip joints, and whether there are signs of discomfort in the heart. Rehabilitation experts emphasize that if you feel unwell, you should consult a doctor as soon as possible. In addition, sick elderly people should pay special attention to walking time and posture.

　　Elderly people with lumbar spinal stenosis and osteoarthritis cannot walk for long periods of time, so it is recommended to choose activities such as swimming and cycling that place less burden on the waist and lower limbs. If you want to take a walk, you should choose an intensity and time that your body can bear at the beginning. Generally, it is better to walk quickly in small steps.

　　When obese elderly people go for a walk, they can appropriately lengthen the distance and time of the walk, preferably walk quickly, so that the body fat can be fully burned.

　　Elderly people with high blood pressure should hold their chests and heads high when walking to avoid compressing their chests. The pace should be medium to slow to prevent blood pressure from rising. Elderly people suffering from high blood pressure should choose to take a walk in the evening, because blood pressure is relatively stable in the evening.

　　suffer from coronary heart disease Elderly people should take slow walks to avoid arrhythmias. The best time is about half an hour to an hour after a meal.

　　Elderly people with diabetes should eat first and then take a walk, otherwise it will cause insufficient blood supply to the brain and lead to hypoglycemia. When taking a walk, it is advisable to take long strides with your arms outstretched.

　　Rehabilitation experts finally reminded that scientific exercise is good for health, but excessive exercise may cause harm. Therefore, sick elderly people should start with a smaller intensity and proceed step by step. Once they feel uncomfortable, they should seek medical treatment in time.