Recommended for seniors in their 60s!Benefits of walking and how to continue comfortably

Seniors over the age of 60 are effective in improving their health and physical fitness by habituating exercise..

There are various types of exercise, but one of the exercises that even seniors can easily start isWalking.

Some people may think that walking is always possible, but when you start, it may be difficult to keep on just 1 days or get bored about 3 days.

Good results can be obtained by continuing exercise.So I want to continue with health awareness.

In this article, we will introduce you to the benefits of walking, how to keep walking without difficulty, and how to improve exercise.

 

The benefits of walking

In walking, you can prevent lifestyle-related diseases by increasing the number of daily steps.

Also, walking isIt is not always necessary to take time to walk togetherIs also mentioned as a merit.

When you have time, walk one station, walk instead of car, go shopping, use stairs, etc.Naturally increasing basic physical activities in daily lifeIs possible.

If you retire from work or have no hobbies, people in their 60s tend to stay home, and they may feel sick or sick.

If you start walking as a hobby, you can get good health benefits, and you can refresh and feel good.

そ し て,Talking happily with couples, family, friends, etc.It is a good place for walking.

 

How seniors can walk comfortably

How many steps should seniors over the age of 60 start walking comfortably?

Let's basically aim for 1 daily average 1 steps.

To maintain a healthy life expectancy,1 kilocalories per 300 dayIf it is not consumed by physical activity, it is said that it is easy to become a lifestyle-related disease.

In order to consume this 300 kilocalorie by walking,About 9000 steps requiredTherefore, the goal is 1 daily average 1 million steps.

Even if the 1 daily average 1 million steps cannot be achieved, if you can increase the number of steps, you can expect health benefits.

for that reason,Start with a daily goal of 1000 steps and gradually increase the number of stepsIt would be good to do so.

In addition, if you try to walk 1 million steps continuously, you will need more than 1 hours, but even if you can not find time to walk more than 1 hours,Try to walk in a distributed manner, or walk on a day you can walk in 1 weeksAnd so on.

If the number of steps on weekdays is insufficient, recover the shortage on holidaysIn this way, it is important to keep thinking in total.

 

Recommended for seniors!How to improve the exercise effect of walking

From here, we will introduce how to improve the exercise effect of walking, which is recommended for seniors over 60 years old.

Take a wide step

The first way to increase the exercise effect of walking is to take a wider step.

To increase the exercise effect, try to increase the stride when walking.

Landing from the heelTry to move so that the weight is applied to the entire sole.

Increase walking speed

The second way to increase the effect of walking exercise is to increase the walking speed.

Speed ​​up walkingThis leads to an increase in exercise effect.

At this time, it is not so fast thatFast enough to feel a little tightIs the point.

By increasing the walking speed, fat burning effect etc.Diet effectIn addition, the activity of the lungs and heart is strengthened and the amount of activity increases.Prevention of lifestyle-related diseasesCan be expected.

It can be expected to improve sleep by moderately relieving fatigue and stress.

However, when you are concerned about pain in your knees or feet,Don't overdo it when you ’re feeling sick or in bad weatherThis is important for continuing.

Don't forget to hydrate

The third way to increase the effectiveness of walking exercise is to be conscious of frequent hydration.

In particular,Don't forget to rehydrate on hot daysLet's do it.

Care should be taken when walking, as it is said that the proportion of water in the body gradually decreases with age and is more likely to cause dehydration than when young.

Don't forget to drink hydrated frequently to prevent heat stroke so that sixtieth birthday seniors can keep walking happily.

Summary: Aim for a healthy body by walking

This time, as a recommendation for seniors to exercise, we introduced the benefits of walking and how to continue without difficulty.

Walking has the benefit of preventing and refreshing lifestyle-related diseases and allowing you to enjoy talking with friends and family.

However, walking a lot is not good for your health, and walking that puts a burden on your body is not recommended.

Your goal is 1 steps a day, but first increase it by 1 steps daily and try to gradually increase the number of steps.

In doing so, it is recommended that you be aware of things such as taking a wider stride, increasing the walking speed, and keeping in mind hydration.

Get into the habit of walking happily and aim for a healthy body towards Kouki.

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