白走了好些年 这些走路禁忌你都不造
科技进步让生活越来越方便,但也让人在变懒。每天开车上下班,有电梯就不爬楼梯,有座位便不愿起身。
然而,研究显示,每天只要步行1英里(约1.6公里),患癌死亡风险就能降50%。
白走了好些年这些走路禁忌你都不造
走路可预防癌症
预防乳腺癌
法国一项涉及400万女性的研究显示,任何年龄段的女性坚持每天快走1小时都能使患乳腺癌风险降12%。另有研究发现,每周散步7小时的女性比每周仅散步3小时的女性,患乳腺癌风险低14%。
降低患肠癌风险
美国哈佛大学公共卫生学院针对7万人的长期研究发现,每天走路1小时,可降低一半患大肠癌的风险。专家分析说,这或许和走路能提高免疫力有关。
防患胰腺癌
美国杂志刊登的一项研究指出,每天饭后散步30分钟,可使患胰腺癌风险降低一半。研究者指出,胰腺癌多和热量过剩有关,而走路可消耗大量热量。
抵抗前列腺癌
美国加州大学针对1455名前列腺癌患者,进行长时间随访后发现,快走能明显延缓前列腺癌的恶化,每周只需快走3小时,癌症恶化程度比不运动的人降低57%。原因在于走路可改善内分泌,调节激素水平。
此外,英国拉夫堡大学研究发现,每天快走可提高免疫力,使感冒几率降低30%。
与跑步相比,走路对关节损伤小,能延缓关节功能衰退;国内外权威研究发现,每天坚持快走能有效预防糖尿病、呼吸系统疾病、心脑血管疾病以及认知障碍等。
走对了事半功倍
走路有这么多好处,但真让它发挥实效,还得有五方面的讲究:
1、姿势
不能太放松。正确的走路姿势应该是抬头挺胸,目要平视,躯干自然伸直;收腹,身体重心稍向前移;上肢与下肢配合协调,步伐适中,两脚落地有节奏感。
2、速度
每秒走两步。西安体育学院运动医学教研室副教授苟波认为,快走应保证每次40分钟~60分钟。不少国家提出,每天要走6000步或10000步,其实就是对锻炼时间的量化处理,大概每秒走两步。运动讲究循序渐进,刚开始锻炼的人可先走半小时,再逐渐延长时间。快走时,心率应维持在每分钟120次~140次,以身体微微出汗为宜。身体状况较好的中老年人通过快走可能达不到出汗效果,这时可辅助慢跑,走跑结合,达到健身目的。
3、时间
下午四点后。很多老人习惯晨练,但早晨湿度大,不利于污染物扩散,空气质量不佳。对有心脑血管疾病的老人来说,早晨锻炼可能诱使疾病发作。专家指出,下午4时以后和晚上是运动的最好时间,这时关节灵活,体力、肢体反应和适应能力最好,心跳和血压也较平稳。值得提醒的是,如选择晚饭后走路,应在饭后半小时至睡前两小时范围内进行。
4、地点
道路平、空气好。北京体育大学教育学院副教授武文强特别强调,公路边不适合快走,车流量大,空气质量差,且柏油路面太坚硬,对膝盖和脚踝冲击力较大,相比而言,松软的土路和塑胶操场更适合,还要绕开施工工地和环境复杂的道路。北京安贞医院心内科主任马长生建议,最好在公园等空气质量较好的地方健走,可保护呼吸系统。
5、准备
穿双好鞋,做足热身。一双合脚的软底跑鞋,可缓冲走路时脚底的压力,并保护脚踝关节免受伤害;宽松舒适的运动装和透气的袜子也会让身体更放松;随身带瓶水,可以少次多量地补充水分;糖尿病患者最好带块糖,预防低血糖意外。为避免运动伤害,快走前应先做一些伸展四肢的热身活动,防止因步幅过大、频率太快造成拉伤。
这8种步态背后的健康隐患
一、走路速度很慢
美国匹兹堡大学的研究者综合9项研究做出总结:走路速度的快慢可以很好地预测寿命长短,在75岁以上人群中相对更准确。
普通人的走路速度是每秒钟0.9米,那些走路速度低于每秒钟0.6米的人死亡的可能性会增加,而那些走路速度超过每秒钟1米的人寿命较长。
二、走路时手臂不摇
生理学家认为,当我们在走路的时候,如果我们的左腿向前迈时,脊柱就会向随之向右旋转,而我们的右臂也会随之不停的摆动。如果有人在行走时手臂是不摇摆的,可能就意味着,他的移动性受到限制,这样就很容易引起后背受伤。
专家支招:纠正走姿先从纠正站姿做起。纠正不良的走路姿势,先从纠正站姿做起。可以在家里对着大镜子自我检查。人在照镜子时会不自禁地挺胸抬头。然后在走路时用意保持端正的姿势,做到不偏不斜,不前倾。
走路时的正确姿势应该是,双目平视前方,头微昂,颈正直,胸部自然前上挺,腰部挺直,收小腹,臀部略向后突,步行后蹬着力点侧重在跖趾关节内侧。
三、脚掌先拍打地面
美国足病协会前主席认为,健康人迈步时,首先是脚后跟接触地面,如果有人走路时是脚掌先拍打地面,多由于其肌肉控制力量较弱,这意味着,可能是中风发作或椎间盘突出,压迫神经引起了肌肉神经功能受损。
四、步幅小
脚后跟接触地面的一刹那,膝盖应该保持笔直。如果不是这样,则意味着可能是膝盖骨的移动能力或臀部的伸展能力受限,这种功能退化可通过按摩推拿来解决。
五、罗圈腿
整形外科专家认为这种步态通常是由于膝关节炎造成的,人群中有高达85%的人或多或少患有这种骨科疾病,通常是由于年龄增长造成骨骼损耗引起的,如果严重,可通过支架纠正。
六、内八字
这种炎症会造成内八字的步态,有85%的风湿性关节炎患者会表现出这种特征。它在医学上被称为膝外翻或者外翻足,表现为小腿无法伸直,向外侧弯曲。
这种步态非常与众不同,看上去笨拙,双膝并拢在一起,而踝关节外翻。
七、踮着脚尖走路
双脚踮着脚尖走路,与肌肉紧张有关,而当脊柱或大脑受到损伤时,也会出现这种情况。要注意的是,刚学走路的小孩多会暂时出现这种步态,不需要担心,如果一直如此,可带孩子到儿科就诊,进行排查。
八、跳跃着走路
这种步态更常见于女性,足科医生认为,这是因为她们长期穿高跟鞋造成小腿肌肉过于紧绷,脚后跟一着地面就会迅速抬起,建议还是少穿高跟鞋为妙。
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