00:00Before watching the video, please remember that trending websites offer more content.
00:04Nowadays, quite a few people rely on wearing smartwatches.
00:07Or on a specific mobile application.
00:10Record how many steps you walk each day
00:12These steps are even shared with friends online in social groups.
00:18A contest
00:18Some people claim that walking 10,000 steps a day provides a health guarantee.
00:24Over time, 10,000 steps became the standard for health maintenance.
00:27However, a Taiwanese doctor cautioned that more steps are not necessarily better.
00:34If you walk too much beyond your body's capacity...
00:36Your knees, ankles, and feet may experience sports injuries due to excessive wear and tear on the joints.
00:42Dynamic damage
00:43The doctor, on the contrary, suggested that the key is not how many steps you took.
00:47It's about controlling the intensity and gradually increasing the pace of your walk.
00:52One report quoted an orthopedic surgeon from Taipei Medical University Hospital.
00:56born
00:56Cai Songxing described our human body as being like a means of transportation.
01:00Although we need to operate it regularly
01:03To maintain the health of muscles, bones and joints
01:06For example, if we walk more...
01:07This is one of the methods that can slow down cartilage degeneration.
01:10However, the doctor gave a reminder.
01:12For those who are not physically active or are elderly...
01:15There's no need to aim for 10,000 steps every day.
01:19Only then can you maintain good health
01:20On the contrary, recent studies have shown that...
01:22Walking 7,000 to 8,000 steps a day
01:25This is enough to significantly reduce the risk of death.
01:28The effect is really comparable to walking 10,000 steps a day!
01:31Yes, most of the elders.
01:33My daily exercise level is indeed very low.
01:35Some uncles and aunts, let alone 10,000 steps.
01:38Even this orthopedic surgeon's advice
01:39Walking 7,000 to 8,000 steps a day for health maintenance is difficult.
01:43However, the doctor didn't force anyone to achieve instant success.
01:46Instead, it is suggested to adopt the 10% principle.
01:50Gradually increase activity level
01:52For example, you used to only walk 2,000 steps a day.
01:56Then you can increase it to 2,200 steps next week.
01:58Slowly, ten percent at a time.
02:02Increase to seven or eight thousand steps
02:04There's really no need to be in such a hurry.
02:06Doctors remind everyone
02:07Just observe when you walk
02:09Is it possible to speak at the same time?
02:11But to the extent that he cannot sing.
02:12This represents your heart rate.
02:14It has been improved to the level of effective exercise.
02:17However, it shouldn't be to the point of overburdening the body.
02:21As for how to determine one's own body
02:23Has there been any overexertion during exercise?
02:27This orthopedic surgeon gave a reminder.
02:29post-exercise soreness
02:30It's usually just delayed onset muscle soreness.
02:33It will last for about one to three days.
02:36But if you get up the next day
02:38I can feel that your muscles and joints are stiff.
02:41My whole body aches.
02:42It can even cause severe redness, swelling, and fever.
02:45That means you've overexerted yourself.
02:48It's even possible that they've already been injured.
02:50Must pay attention
02:51So what is the correct way to exercise?
02:53The goal should be to ensure that the pain doesn't continue the following day.
02:56As a principle
02:57So, what about this point?
02:59Everyone needs to pay special attention.
03:00Are there any other ways to reduce sports injuries?
03:04The doctor suggested
03:05You can wear shoes with arch support
03:08Running shoes or walking shoes with flexible forefoot
03:12Avoid wearing slippers or flat cloth shoes.
03:15At the same time
03:16Choose flat road surfaces first
03:18Don't walk uphill or downhill continuously.
03:20Another very important point is
03:22Proper warm-up is necessary before and after exercise.
03:25Calf and ankle
03:27Knee stretch
03:28Or you can massage your legs before going to bed.
03:31Or apply a heat pack to your lower back.
03:33knee or calf
03:35What if you like soaking your feet?
03:37You can also soak your feet for 10 to 15 minutes.
03:40Actually, this is also a very good choice.
03:43It can help you after exercise.
03:45Promote systemic circulation and reduce sports injuries
