Do you take tens of thousands of steps every day? These "foot exercises" are really not suitable for you

Author: Tang Qin, Deputy Secretary-General and Researcher of the Science Popularization Expert Committee of the Chinese Medical Association

Reviewer: Zhang Jianzhong, Professor and Director of the Foot and Ankle Surgery Center of Beijing Tongren Hospital

Walking is good for blood circulation and health, and "walking 10,000 steps a day" has gradually become a goal for the elderly to pursue health. Little do they know that the elderly can easily get inflammation of the fascia at the bottom of the foot - plantar fasciitis. Therefore, walking is a moderate exercise, and excessive walking will not only lead to fitness, but also harm the body.

1. Benefits of walking to the body

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Walking is an aerobic exercise that can help blood flow smoothly. The force of the contraction of the foot muscles during walking can push the venous blood through the capillaries, venules, and veins to flow back to the heart, allowing the blood circulation of the human body to proceed smoothly.

Persisting in walking can improve the heart's contraction ability, increase the heart load, increase lung capacity, improve cardiopulmonary function, and help promote the body's metabolism and blood circulation.

2. Which walking methods are not suitable for the elderly?

It is important to note that not all "healthy" walking methods are suitable for you. Especially for the elderly, they need to choose the appropriate method according to their own situation.

1. Walking on cobblestone roads is not suitable for people with diabetes, heel pain and flat feet

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Some middle-aged and elderly people like to walk on cobblestone roads. They think that walking on cobblestone roads is good for health. Although studies have shown that walking on cobblestone roads can help enhance the regulation of the nervous system and endocrine system, this sport is not suitable for everyone.

(1) Elderly patients with diabetes are not suitable for walking on gravel roads: Elderly patients with diabetes have limited sensitivity to cold, heat, and pressure. When walking on gravel roads, if their feet are accidentally scratched, it will cause skin damage, which can easily lead to foot infection.

(2) Patients with heel pain are not suitable for walking on gravel roads: Pain in the soles of the feet is mostly caused by plantar fasciitis, which is often caused by activities that put extra stress on the feet. If you insist on walking on gravel roads under such circumstances, it will only aggravate the condition.

(3) People with flat feet are not suitable for walking on gravel roads: Normal people have arches on the soles of their feet, which can protect important nerves, blood vessels, tendons and other tissues on the soles of the feet while absorbing shocks. However, people with flat feet have low or no arches, and the elasticity of the soles of the feet becomes poor, which loses the protection of important tissues on the soles of the feet. If people with flat feet walk on gravel roads, it is easy to cause damage to the foot tissues.

2. Walking backwards does more harm than good

Many elderly people are fascinated by "walking backwards", believing that "one step backwards can be more effective than 10 steps forward". Walking or running backwards can indeed stimulate muscles that are not often used, promote blood circulation, improve balance, and have a certain effect on relieving the symptoms of lumbar disc herniation, but not all elderly people are suitable for "walking backwards".

(1) It is easy to fall when walking backwards: Falling is particularly dangerous for the elderly. It can cause fractures or even more serious injuries.

(2) Walking backwards may aggravate existing foot diseases: If you already have foot diseases, such as inflammation of the first metatarsophalangeal joint, hallux valgus, and flat feet, walking backwards is not suitable. Forcing yourself to walk backwards may aggravate your condition. Because when walking backwards, the person steps backward, the toes touch the ground first, then the front foot touches the ground for support, then the sole and heel are transitioned to, and finally the heel is lifted. In this way, the toes and front foot are hit harder by the ground, and foot diseases may be aggravated.

(3) Walking backwards may aggravate knee discomfort: If you walk backwards frequently, it may aggravate knee discomfort. This is because when you walk backwards, in order to maintain your body balance, your knees often involuntarily straighten to support your body, which creates a greater impact on your knees. Therefore, if the elderly already have knee pain or inflammation, it is best not to try walking backwards.

(4) Walking backwards requires high human ability: Walking backwards is an unconventional way of exercise that requires high coordination and balance abilities. Diseases such as cervical spondylosis, cerebellar lesions, Parkinson's disease, and myasthenia gravis may cause an unstable gait in the elderly. Therefore, elderly people with the above diseases are less suitable for walking backwards, especially those with cervical spondylosis. Walking backwards may aggravate cervical pain and dizziness, and may even cause sudden falls.

3. Correct way to walk

How should you walk and how many steps should you walk every day to get enough exercise while ensuring that your legs and feet are not injured?

The amount of exercise should vary from person to person, and you should choose targeted exercise based on your age and physical condition.

1. Choose the right time and intensity

If you want to exercise by walking, the best time to choose is early in the morning or one hour after dinner, and the exercise time is preferably 30 minutes to one hour. For the elderly or the weak, 5,000 to 6,000 steps a day can achieve the exercise effect.

2. Pay attention to your walking speed

Don't walk too fast, choose a pace that suits you. A pace that allows you to breathe slightly but does not affect your conversation is more suitable.

3. Control the amplitude of your steps

The steps should not be too big, but should be steady. The swing of shoulders and arms should not be too large to avoid stiff neck and shoulder and injury.

4. Control the frequency of exercise

Gradually increase the amount of exercise. When you start exercising, you can only walk for 10 minutes a day, and then slowly increase to 20 minutes. For the elderly, walking for 30 to 40 minutes a day, no less than 4 times a week, is a good way to exercise.

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As the saying goes, "Life lies in exercise", and this is especially true for the elderly. Developing a habit of scientific exercise can help the elderly strengthen their bones and muscles, enhance their immunity, and prevent various diseases.

Walking is a very suitable form of exercise for most elderly people. On the one hand, this exercise is relatively gentle and not prone to injury; on the other hand, walking is also a simple and efficient aerobic exercise.

However, it is important for the elderly to choose a walking method that suits them, and not to rush for success. They should understand their own physical conditions and walk in moderation and at the right time, which is the most beneficial way for their health.

References

[1] Zheng Chunfa. Feet are the second heart of human beings[J]. Youth Science Journal, 2002, (2): 44.

[2] Qiu Ye. Scientific walking will not age you[J]. New World Journal, 2022, (1): 50-55.