The correct principle to drive and walk 10,000 steps daily without overloading your joints
And and Study Supports this Run or walk 10,000 feet per day This is a beneficial goal Normal health. To avoid overload in JointsIt is necessary to include a safe and effective plan. Learn how to block Joint loss With these Six key tips There is support Science.
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How to drive 10,000 feet per day without overloading your joints
There is no doubt Run and Walk 10,000 daily This is a healthy goal Overload hurts joint health. To avoid this, it is crucial to use Pile Appropriate and take care of your Posture. In addition, it is essential to pay attention Body signs And avoid Excessive flow Los Joints.
You are thinking? Negligence, then we will display a A safe and effective guideA for Run And every day without walking in 10,000 recommended steps, without going inside Risk your joints. Note:
1. Calzado: Use shoes with good cushioning And supports to reduce the effect on the joints.
2. Surfaces: Choose to walk on flat and smooth surfaces (grass or rubber tracks) instead of concrete areas like asphalt.
3. March Technique: Put the upright posture and make small steps at a steady speed. This type of march helps to reduce stress in the joints.
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4. Objectives: Make achievement goals such as reaching 5,000 daily steps at the beginning. Then, try to increase that number regularly, adding 500 steps each week.
5. Responses: While running and running, the coaches pointed out Recovery. To do this, you can divide the walk throughout the day into small sessions to prevent muscle fatigue.
6. Listen to your body: If you feel continuous pain or discomfort, do not continue with the same rhythm; Reduce intensity and consult an expert.
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For Consequences May be the cause Joint overloadIt is important to remember that joint damage causes cartilage wear, joint inflammation and surrounding tissues.
Rather than, The Joint overload Lead to different woundsLike a tendon; And overloading this part of the body can also cause pain, vision FF faster and trouble.
How many minutes do you walk to reach the recommended 10,000 daily steps?
What is the safe to the joints: walking or walking?
Walk This is a Low effect exerciseThat is why it is usually safe Joints.
However, people suffer Knee osteoarthritis or joint problems They must be careful, high and listening to the signs of the body. In addition, it is important to walk through soft land and proper footwear.
According to A Study Performed Journal of rheumatologyThere is no relationship “Between Daily walk And in two years of structural changes or danger Mild knee osteoarthritis”.
In this sense, the Study Recommends receiving The number of steps To prevent the effectiveness of personal ability Artroculars osteoarthritis In the mobility of the affected people.
In this regard, published in an investigation Archives of Physical Medicine Shadam and Rehabilitation “Concluded”Los Patients with pathological knee Have to have Worse flexibility Both in the affected leg and the undo and the show are a Angular knee speed Significantly lower and, to some extent, the range of the knee movement during the March “.
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Its part, the Running It is a sport with extra cardiovascular benefits, but running is physical activity Greater effect on joints.
Therefore, if you want to include Carera For your fitness daily, ideal for taking care of your Joints Alternate periods of walking and occupation to reduce the pressure of keys. Another important thing is that you walk on soft and uniform surfaces, which helps to reduce The joint effect.
And doing less important exercises that are not of little importance Strengthening of muscle To improve stability and joint support.
This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.
