Medical reveals the most inappropriate time for walking exercises, "significantly increasing the risk of sudden death": the elderly should pay more attention to

Walking is seen as one of the simplest and most effective movements, but do you know? Going wrong time can turn "health habits" into a fatal crisis. According to the prevention medical expert, Dr. Yuki Aoyama, pointed out that intense exercise within 30 minutes after getting up in the morning may greatly increase the risk of sudden death such as myocardial infarction, especially for high-age groups.

Walking is much better, and almost all patients are suitable for

Today's medical concepts suggest that even patients suffering from hypertension, diabetes, heart disease, and even hemodialysis are encouraged to continue walking. Long-term bedding will cause the muscle strength to drop rapidly, especially for elderly people, it is easy to prevent the bed from getting up.

Walking can effectively promote blood circulation, reduce heartbeat and blood pressure, and even observe positive changes in the body the day after starting exercise. In the long run, it will help improve the lifestyle targets.

What is the golden period that is most suitable for sports?

Doctor Qingliu suggested that the best time to walk 4000 to 6000 steps a day is evening. Exercise during this period helps increase body temperature, reduce body temperature more naturally when you fall asleep, and thus improve sleep quality. In addition, exercising in the evening can also cause people to feel suitable fatigue and help them fall asleep quickly, which is a long-term habit of two years.

What is the least recommended time?

The doctor emphasized that you should never move within 30 minutes after getting up! There are two reasons. First, during the early morning when the human sympathetic nerve has not yet fully activated, exercise will cause the heart to bear sudden burden and increase the risk of myocardial infarction. Second, when you wake up, the body is in a state of sluggish water. In addition, if the water is not properly supplemented during exercise, it is easier to cause blood thickening and increased blood pressure.

If you cannot exercise in the evening due to your daily routine, you can choose to take a walk after breakfast or lunch. This will not only avoid dangerous periods, but also inhibit the rise in blood sugar after meals. It is a good way to prevent diabetes.

Diet is equally important as exercise! High protein + low salt is the key

If you want to maximize the benefits of "long walking", you must also use a balanced diet. According to studies, those who walk 8,000 steps a day and exercise at moderate strength for 20 minutes have a higher serum albumin concentration in the blood, which means that the nutritional status is good.

In addition to being suitable for sports, the combination of daily diet should not be ignored. First, it is recommended to take up enough protein, which not only helps prevent sarcopenia, but also maintains muscle function and supports the physical strength required for daily walking and activities. Carbohydrates are the main energy source of human beings, and proper extraction helps to stabilize sports performance and avoid insufficient physical strength.

At the same time, it is also very important to obtain enough fruits and vegetables and charcoals. Fruits and vegetables contain rich vitamins and minerals, which helps improve immunity and overall health. Pill quality is the key nutrient for maintaining bone strength. It is recommended to supplement it with foods such as milk, dried fish, and napkins. In addition, reducing salt diet can reduce the risk of hypertension and is a dietary habit that middle- and high-age people should pay attention to.

It is worth mentioning that the order of eating can also affect blood sugar fluctuations. If you can eat fiber-rich vegetables first during meals, it will help prolong sugar absorption, stabilize blood sugar after meals, and have a positive effect on diabetes prevention and control.

Although the walk is good, the time must be careful. Only by avoiding the early morning dangerous period and combining it with a balanced nutritional diet and a good work and rest can you truly make "healthy habits" have positive effects and step out of a long-term life.