The incidence of non-infectious chronic diseases (referred to as chronic diseases) such as hypertension, dyslipidemia, diabetes, coronary heart disease, stroke, and tumors has been increasing significantly in recent years. Chronic disease is an important disease that seriously endangers the health of the people and causes death. It causes a huge burden on individuals, families and society. It has become a major public health problem, and the prevention and control situation is extremely severe.
Exercise is a very important part in the prevention and treatment of chronic diseases. A large number of studies at home and abroad have confirmed that among many sports, brisk walking is the most economical, effective, most popular and lowest-risk exercise to prevent chronic diseases. World health The organization proposed as early as 1992 that the best exercise is walking.
In order to reduce the incidence of chronic diseases and improve the health level of citizens, the National Preventive of Chronic Diseases, Keeping Health and Going Fast activity co-organized by various departments of the city, the Municipal Center for Disease Control and Prevention and this newspaper will be launched in the near future. This activity will become a long-standing adherence to the nationwide disease prevention and health care activities, which will make walking quickly become a part of the daily life of citizens and a sports habit of people . As long as the citizens take a total of 30 minutes to brisk walk every day, they can significantly reduce the risk of suffering from chronic diseases such as cardiovascular and cerebrovascular disease, diabetes, and dyslipidemia. For health, let s move quickly together !
The latest statistics show that the total prevalence of chronic diseases such as hypertension, dyslipidemia, diabetes, coronary heart disease, and stroke in this city is 841.70 per 100,000, which is three times the prevalence of all infectious diseases. The top 5 causes of death in this city are chronic diseases, and the deaths caused by chronic diseases account for more than 80% of the total deaths.
The significant increase in the incidence of chronic diseases in recent years is closely related to the changes in living environment and the increase in bad living habits. Among them, sedentary activity and lack of exercise are a very important factor. Some surveys show that only 43 % of citizens often participate in physical exercise, and most of them are elderly.
Lack of exercise will cause the excessive energy intake of the human body not to be consumed in time, cause fat accumulation to form obesity, and cause metabolic disorders in the body, resulting in increased blood pressure, lipids, and blood sugar. At the same time, lack of exercise will reduce blood circulation and reduce heart and lung function These have created conditions for the occurrence of cardiovascular and cerebrovascular diseases such as coronary heart disease and stroke. Not only that, sedentary movements can also cause muscle soreness and stiffness, causing premature degenerative changes in the neck and lumbar spine, leading to premature diseases such as cervical spondylosis and lumbar disc herniation.
How do we exercise? Among many sports events, Wang Zixiu has recommended to readers a quick and easy way to save money and be effective and simple. In addition to brisk walking, it can strengthen bones and strengthen bones, improve body movement, prevent osteoporosis, improve brain function, improve work efficiency, improve gastrointestinal motility, improve appetite, prevent constipation, accelerate energy consumption, lose weight and maintain body shape. It can also enhance cardiopulmonary function, regulate and improve blood lipids, and improve insulin function, which has a good prevention and treatment effect on cardiovascular and cerebrovascular diseases and diabetes.
Studies have shown that brisk walking for 30 minutes a day can increase calorie consumption by 30%; brisk walking for 1 km a day can reduce about 0.3 kg of fat per month; brisk walking for more than 3 hours a week can reduce 35% to 40% The risk of heart disease, while reducing the risk of stroke by 40%. Middle-aged and elderly women walk 45 minutes to 1 hour a day, and the probability of stroke can be further reduced by 40%.
What is a brisk walk? There is a clear difference between a brisk walk and a walk or a slow walk. Speed within 3 kilometers is called walking, 3.6 kilometers is called slow walking, 4.5 kilometers is called natural walking, 5.5 kilometers is a brisk walking (also known as athletic walking). According to this, a 10-minute fast walk should be about one kilometer (the elderly and the frail can be slightly slower), that is, about 120 to 140 steps per minute. In this way, the heart rate can reach 70% of the maximum heart rate (170 minus the age), meet the requirements of small and medium-sized exercise intensity, and can play a good role in stimulating the heart and lungs to achieve the proper fitness effect. Compared with jogging, brisk walking effectively avoids the impact of running on the knee and ankle joints of the body, reducing the chance of sports injuries.
Pay attention to the following points when walking quickly: Keep your chest up, lift your shoulders, and keep your shoulders and hips on the same line perpendicular to the ground. If the hips are at the back, it will increase the burden on the spine and waist and cannot achieve the best exercise effect. Naturally swing the arms. Be careful not to swing the arms above the shoulders. The pace should be large and the speed should be fast. You should actively use your whole body muscles when walking, which will help reduce back pain, shoulder pain, and improve visceral function. The speed of walking should be 120 to 140 steps per minute and 120 heartbeats per minute according to your physical condition. The intensity is to sweat slightly, pant, talk but not sing when walking, and feel relaxed or slightly tired after walking. Good; adhere to 30 minutes daily, can be completed at one time, or can be completed in several times according to personal time.
To achieve the desired exercise effect, we must grasp the principles of safety, proper exercise, gradual progress, and perseverance. Exercisers should gradually increase the intensity of walking according to personal conditions, do not rush to achieve success, and persist for a long time in order to see results.
In addition, sports venues should choose places with good air, wide vision, and safety, such as playgrounds and parks. Try to avoid walking quickly on roads and sidewalks with heavy traffic; shoes should be comfortable and fit, soft and flexible, so as to avoid long time Injury to the feet and other limbs during walking; warm up slowly before each brisk walk, do not jump as fast as possible when coming up; adjust your breathing at a medium pace (90 to 100 steps per minute) after brisk walking, Do finishing exercises.
For middle-aged and elderly people, before going for a quick walk, it is best to go to a regular hospital for a routine physical examination and a simple exercise cardiopulmonary function test to grasp their status and determine a reasonable exercise plan; those with chronic diseases such as cardio-cerebral vascular disease, exercise The intensity should be strictly in accordance with the doctor s advice, it is best to be accompanied during exercise to avoid accidents during exercise.