How many steps did you take today? Speaking of calculation steps, most health tracking apps or devices have 10,000 steps. Are you curious about the reason? The origin of "10,000 steps a day" is to be discussed back to the Tokyo Olympics in 1964. At that time, watchmakers hoped to take advantage of the public's interest in fitness, and research from Kyushu Health and Welfare University found that if the daily steps increase from 4,000 to 10,000 yuan, the additional heat volume of about 500 card can be burned. 10,000 steps a day will become the promotional copy of the "Winning Plan" stepper, and it will also penetrate the public's awareness and gradually turn into a catchy health declaration.

10,000 steps a day, Health Warranty, the National Health Bureau of the Department of Health (now the National Health Agency) also began to promote the "10,000 steps a day, Health Warranty" in 2002, calling on the public to use daily space files and leave when they have time, making the amount smaller and adjust the speed appropriately according to their ability to adjust the speed appropriately. In addition to the steps of daily life, we keep walking for 10 minutes each time and accumulate 30 minutes every day, which is not difficult to achieve the goal of 10,000 steps per day. The "Flying Antelope" Zheng, who was invited by the National Health Bureau to serve as the spokesperson for the event, is also a witness to his health recovery from his every day.

Because the political squad has retired from the player and produced it, he has gained 78 kilograms in his 50 years old. Later, he jogged on the jogger for 10 minutes every day, and then walked 7 kilometers quickly for 50 minutes, and lost 20 in half a year. kilograms, and the urinary incontinence that had been plagued by her for more than 20 years after she was born. Therefore, in addition to advocating "10,000 steps a day, health is guaranteed", in 2004, she launched the "Million Feast Walk" campaign, hoping to achieve the goal of "Million People Take Million Steps a Day". There is also a layer of meaning behind it that when the millions of people's goal is achieved, she can save millions of medical and health insurance expenditures for the country every day.

So there are so many questions about walking! The four-step walking of the spine, Chang Geng's emergency diagnosis critical ill physician Wu Changten shared that the Journal of the American Medical Association (JAMA) published the latest research pointing out that compared with walking 4,000 steps a day, the mortality rate of walking 8,000 steps a day is 51%, including deaths caused by heart disease and cancer, and the mortality rate of walking 12,000 steps a day is even reduced by 65%. He also reminded that if you are too late to take anything, walking 8,000 to 12,000 steps a day is enough.

Walking every day is indeed the most suitable exercise for modern people, and it is also one of the keys to prolonging physical strength and muscle atrophy. However, physical therapist Zhan Luohui mentioned that walking is a complex series of biomechanical learning. Because modern people sit for a long time and their hair joints and spine become very stiff, the help that drives us forward becomes resistance, and walking requires more energy, so you should usually exercise more on the hair joints to maintain driving force. She further explains the four steps to walk correctly, helping you to correct your posture:

1. From the feet and step on the arch, the strength will be stretched out from the middle between the big thumb and the two thumb. You can't walk with your feet like a duck.

2. Use the muscles on the back of the thigh and buttock to move forward to generate pushing force. Therefore, sitting people must stretch the front side of their thighs to avoid excessive muscle tension, which may lead to failure to exert force on the back side, and will become disabled after walking for a long time.

3. Slightly close the lower abdomen, stabilize the core, and make the spine appear in the most natural curve. Only by not moving the center of gravity backwards can you reduce spinal pressure and reduce lower limb fatigue.

4. Remember to move your arms as you walk.

"Walking" can reduce fat even better! Experts tell you: How to walk more efficiently? According to surveys, walking is the most popular sports in the world, but the strength of the sports is too low. Health benefits may be limited for people who already have regular sports habits. Jogging is somewhat difficult for people who have poor relationships or have heavy weight. At this time, you might as well try to "walk". In addition to enhancing cardiopulmonary function, improving bone density, and boosting spirit, it can also reduce fat and burn fat for at least 30 minutes.

The following are the five major test lists for correct walking postures:

1. Eyes are straight ahead

2. Straighten your back, relax your shoulders, and tighten your abdomen

3. Swipe your arms forward and backwards

4. The pace is slightly larger than usual

5. Maintain 120~140 per minute Step speed

Physical therapist Chen Zijing said that walking speed varies from person to person. Being able to "talk" while walking is the best walking speed. If you speak a little while walking, it means that the strength of walking is too high; on the contrary, if you can still sing while walking, it means that the strength is too low.

New Chen Daixi Chen, an endocrine specialist, also added that those who do not have sports foundations and knee degeneration are suitable for walking as an entry point. To "have a little breath but don't be over" and "can talk but can't sing", it means that moderate exercise intensity is achieved. At first, you can try aerobics for 15 minutes, rest for 5 minutes, and exercise for 15 minutes, so your body strength is more burdened.