How many kilometers a day is the healthiest?

Nowadays, people know that they need to maintain their health, so as to prevent their bodies from becoming sub-healthy and make their bodies healthier. Then exercise has become the best way to maintain health, especially walking. Taking a walk after meals every day can make your gastrointestinal digestion better and improve your body's low immunity. It takes about half an hour of walking every day.

How many steps a day is healthy?

Walking makes the functions of various systems in the body more coordinated and is more suitable for middle-aged and elderly people.

Health is the greatest wealth; walking can enhance physical fitness, balance the mentality, and prevent and treat diseases; there are N kinds of walking methods suitable for the elderly; walking combined with medical gymnastics, internal strength, foot bath and other auxiliary methods will have a more ideal effect.

Walking is one of the most common physical exercises and is safe and easy to do. But there are also some rules for taking a walk. Here are some walking methods suitable for different elderly people.

Ordinary walking method:

The appropriate speed is 60 to 90 steps per minute, and each time should last 20 to 30 minutes. Suitable for elderly people suffering from coronary heart disease, hypertension, sequelae of cerebral hemorrhage and respiratory diseases.

Leisure walking method:

Elderly people can walk slowly after meals for 5 to 10 minutes each time, which can relax muscles and bones, balance blood and qi, and is beneficial for regulating emotions, refreshing the brain, and enhancing memory.

Fast walking method:

When walking, keep your head high and chest out, stride forward with big strides, walk 90 to 120 steps per minute, and each time for 30 to 40 minutes. Suitable for elderly patients in the recovery stage of chronic arthritis and gastrointestinal diseases.

Quantitative walking method:

That is, to complete the specified distance according to a specific route, speed and time. When walking, alternate between walking on flat roads and climbing up hills, combining fast and slow steps. It is very beneficial for exercising the cardiopulmonary function of the elderly.

Arm swing walking method:

When walking, your arms swing widely in rhythm with your steps, 60 to 90 steps per minute. It can enhance the function of bones, joints and chest cavity, and prevent and treat periarthritis of shoulder, emphysema, chest tightness and chronic bronchitis in the elderly.

Abdominal massage walking method:

When walking, rotate your palms to massage your abdomen, completing one circle with each step, alternating between forward and reverse directions. 40 to 60 steps per minute, 5 to 10 minutes each time. Suitable for elderly people suffering from chronic gastrointestinal diseases and kidney disease.

Backwards walking method:

When walking, put your hands on your hips and keep your knees straight. Walk backwards and forwards 100 steps each time, and repeat this several times until you don't feel tired. It can prevent and treat low back and leg pain, gastrointestinal dysfunction and other symptoms in the elderly.