We have to walk every day. From walking up to going to bed and one day we have to put our weight on both legs for hours.
According to the American Podiatric Medical Association, on average, humans walk 8,000-10,000 steps a day, which means that in our lifetime we will walk approximately 207,000 kilometers, or four times the circumference of the Earth.
Human gait has a very complex mechanism. It’s not just taking a foot forward. But it requires the work of many muscles in the head, spine, shoulder, hip, knee and ankle to keep the body in balance.
The more walking, the more deterioration really?
Who says the more you walk The more deterioration I must say that This belief is outdated. According to modern medical research, it was found that Walking or running properly. And continuously will help prevent degeneration As for not walking, not running. Or lack of exercise can cause joint degeneration Because of what is so
The answer is that walking or running puts pressure on the articular cartilage. Which has properties like a sponge to absorb shocks in joints Rhythmic pressure and release from walking and running This will increase the circulation of the moisture within the joints.
Internal nourishment is important. Because the nutrients of cartilage cells have no blood to raise Therefore receiving nutrients and oxygen from the water only A joint movement that puts appropriate and consistent pressure on the cartilage, thus providing nutrients to the cartilage. Stimulate the building and repair of worn parts Help reduce the risk of degeneration
Today, the doctor has a (not) secret to walking that will reduce the deterioration And prevent injuries of the knee joints And my spine
1. Correct walking posture
Because the correct walking posture will improve your personality and look dignified by
• Keep your eyes straight, do not bend your head, because bending your head increases weight on the spine, neck and back Causing pain in the neck, shoulder, and back
• Not tense during walking. Relax since the hand, the knuckles may slightly bend the elbow And stepping on the feet properly, not too long, not too short Will reduce knee pain And the thigh muscles
• While walking, put the weight on the heel first. Followed by stepping on the foot to fill the soles of the feet The other foot, lift the heel first as well. This will help exercise stiff muscles.
2. Choose the right shoes
Especially if you have to walk a long distance Choose shoes that are comfortable to wear. Should try to wear walking shoes before going on a long trip
3. Avoid wearing high heels
Especially wearing shoes that are more than 1 and a half inches high, because when wearing high heels can cause the back to bend And leaned forward The body is trying to maintain a healthy body with resistance. Or tightening the body and back not to lean forward too much As a result, the lower spine is bent more than normal. Which will lead to back pain If you have had this behavior for a long time Will cause the bone to move to press on the nerve
4. Stretch your belly or stomach when walking
It is a deep training exercise for the back muscles. Do as follows:
• Step 1 Inhale and exhale as far as possible. Remember the feeling that the deep breath and design Think of it as a 100 percent breathing.
• Step 2: Inhale approximately 30 percent, hold the stomach for 1-10 count, then exhale, loosening the abdomen while contracting or stretching. To relax in a way that can interact with others.
Tuging the belly also has many benefits, such as strengthening the core muscles, reducing the force of action and helping to distribute the force acting on the spine. Increase the stability of the spine Prevent injuries or accidents in the lower back. Improving breathing efficiency Tighten the abdomen Makes your face look flat and has a good personality.
5. Control body weight to be in the normal range
A person with a body weight of 10 kilograms has an additional 40 kilograms of pressure on the knee joint, or four times the body weight of every person. Walk This increases the risk of pain from osteoarthritis. The ideal body weight for Thai people is a BMI between 19-25 kilograms per square meter.
6. Should not carry or carry heavy objects
Especially items that weigh more than 20 kilograms, because even though the body weight is not very But pushed to carry very heavy things Especially women’s handbags Will increase the pressure on the bone as well
7. Regularly exercise the thigh muscles
By stretching the knees straight and contracting for 5 seconds at a time, about 10-20 times a day, or may go to the gym for a workout. To strengthen the front and back thighs 2-3 times a week, especially women with wide hips. Which is prone to knee pain problems easily Exercising that way. Will build muscles to help hold the patella inward To reduce long-term knee pain problems
8.Avoid going up and down the stairs too often
such as walking up and down a 3-storey house more than 5 times a day, be sure to plan the picking of things to avoid walking up-down
9. Avoid standing with your legs resting on one leg
Right standing You should apply evenly on both legs, standing with your legs width apart from your hips. Thus creating a balance of the body structure
10. Be observant
Especially pain after walking It should be noted that we have symptoms of pain. To check that Where we might have a problem So I can fix it Before the problem spreads and cannot be solved
Walking is an easy exercise that can be done at any time, with the Thai Health Promotion Foundation (Thai Health Promotion Foundation) advising you to walk at least 10,000 steps per day or walk at least 30 minutes per day to accumulate 150 minutes per week.