"Micro-Sun Tan SYNOVITIS" ring of friends crowding the screen, authoritative interpretations of experts-app, circle of friends-IT information

Do not know since when, friends of scenery from Sun food drying steps I'm proud. Users in MU women's circle of friends have a lot of friends to share the daily walk record, the system will automatically rank, in order to eradicate, Muslim women in the twenty thousand or thirty thousand steps each step. However, the circle of friends recently for an article on "micro-Sun step SYNOVITIS" articles were crowding the screen, walk out of the disease, is that true?

Poor living step workout

A lot of people didn't care about micro-motion steps, but we have great, sense of accomplishment, run out every day to "rank" as the driving force, and holding a cell phone to keep walking, step side side records brush circle of friends step ranking, not out of a top is not available.

In fact, many of these so-called step life drifting among the numbers. In this regard, Associate Professor of Beijing Normal University's School of physical education and sport said Zhao JI-sheng's, step is a way of movement in life, there are certain health effects, but weaker. He suggested everyone still took time to walking, maintaining intensity. Recommended walking 30 minutes every day, approximately 2 km of road. If you are very busy, you can go two stops to and from work.

China Agricultural University, College of food camp

Raised and food security department Associate Professor Fan Zhihong also pointed out that, this year new released of new China residents dietary guide also put movement of importance from old version of fifth mentioned has second of important location, Guide stressed has who recommends of weekly 150 minutes in the strength movement, although still used has "every day movement" in the daily 6000 step of recommends, but guide clear explained said this 6000 step is daily based step number based Shang of conscious of body activities.

Excessive walking risk

While walking is the most simple, the most likely to stick, most cost effective way to exercise, but be sure to lose.

Experts point out that moderate exercise can enhance the body immunity, weight loss, reduced cardiovascular disease, but if you overdo it would be counterproductive, leading to synovial inflammation and wear and tear of articular cartilage .

Part of joint swelling and pain after walking over the crowd. This time may be suffering from acute SYNOVITIS, can be cured with rest, physical therapy, can be restored. However, in part because walking over the crowd, hip and knee cartilage can occur, leading to joint pain. Articular cartilage cannot regenerate after wear, damage is irreversible, the patient is usually acquired through surgery, severe cases may even lead to disability.

For patients with joint pain and other symptoms have emerged, experts advise should reduce the amount of exercise, proper rest; if the joints are still feeling pain after rest, should promptly to the hospital.

To warm up before you go go back to drawing

So, how many steps at the right time? Experts say everyone's stride is different, is generally to exercise intensity and time to calculate.

It is understood that the walk is divided into brisk walking and walking away. Brisk walking is suitable for young and healthy middle-aged people, starting from 10 minutes a day, on the premise that does not cause physical discomfort, increased exercise time by day, the final standard of daily exercise time in the more than 40 minutes, you'll reach fitness goals. Walking is suitable for the elderly, the infirm, as required in accordance with the principle of gradual, exercise for at least 30 minutes every day, will be able to achieve fitness goals. General 1-2 times a day as well. Total time shall not be less than 210 minutes of brisk walking a week and walk away no less than 140 minutes per week.

In addition, before walking to relax all your muscles, active hands and feet joints, and in order to prevent sports injury (especially knees), before walking and you can do straight-leg raising exercise the muscles around the knee, such as prevention of SYNOVITIS and cartilage wear. Walk to stand upright, relaxed shoulders, arms with swing. Walk on the ground, avoid gradient. Walks must pay attention to stretch at the end to prevent sports injury. Also to note is, try not to go out immediately after a meal to exercise, best back around once an hour to exercise.

“微信晒步数晒出滑膜炎”朋友圈刷屏，专家权威解释 - 微信,朋友圈 - IT资讯

不知从什么时候起，朋友圈里的风景从晒美食变为晒步数我骄傲。网友穆女士的朋友圈里就有不少朋友分享每天的步行记录，系统还会自动排出名次，为了争上游，穆女士每天的步数都在两三万步。不过，近日朋友圈的一条关于“微信晒步数得了滑膜炎”的文章刷屏了，走路走出病，这是真的吗？

生活步数锻炼效果差

很多人一开始并不在意微信运动的步数，但随着大家纷纷点赞，成就感油然而生，从此一发不可收拾，每天都以“排名”为动力，随时随地拿着手机不停走啊走，一边记录步数一边刷朋友圈的步数排名，非要走出个前几名不可。

但事实上，这些所谓的步数很多只是生活中随意走动得到的数字。对此，北京师范大学体育与运动学院副教授赵纪生表示，生活中的步数是运动的一种方式，也有一定的健身效果，但强度较弱。他建议大家还是拿出一定的时间来健步走，保持运动强度。建议每天都要走够30分钟，大约2公里多的路。如果工作比较忙，可以在上下班多走两站地。

中国农业大学食品学院营

养与食品安全系副教授范志红也指出，今年新发布的新版《中国居民膳食指南》也把运动的重要性从旧版的第五提到了第二的重要位置，指南强调了世界卫生组织建议的每周150分钟中强度运动，虽然仍沿用了“天天运动”中每天6000步的建议，但指南明确解释说这6000步是日常基础步数基础上的有意识的身体活动。

过度行走有风险

虽然步行是最简便易行、最容易坚持、最经济有效的运动方式，但一定要量力而行。

专家指出，适量的运动可以增强人体免疫力，减轻体重、减少心脑血管疾病等，但如果过量运动就会适得其反，导致滑膜炎、关节软骨的磨损。

部分人群过度行走后出现关节肿胀和疼痛。这个时候就可能是患上了急性滑膜炎，通过休息、理疗即可治愈，是可以恢复的。但是，有一部分人群因为行走过度，可能会出现髋、膝关节软骨磨损，导致关节疼痛。而关节软骨磨损后不能再生，是不可逆的损伤，患者通常只能通过手术治疗，严重者甚至可能导致残疾。

对于已经出现了关节疼痛等症状的患者，专家建议应及时减少运动量，适当休息；如果休息后关节仍然感觉疼痛，就应及时到医院就诊了。

走前要热身走后要拉伸

那么，走多少步是合适的呢？专家表示，每个人的步幅不一样，一般是以运动强度及时间来计算的。

据了解，步行分为快步走和慢步走。快步走适合于年轻人及身体健康的中年人进行，从每天10分钟开始，以不引起身体不适为前提，逐天增加运动时间，最后的标准是每天保持运动时间在40分钟以上，就能够达到健身目的。而慢步走适合于中老年人、体弱者，同样需按照循序渐进的原则，每天运动30分钟以上，就能够达到健身目的。一般每天1-2次为好。快步走每周运动总时间不得低于210分钟，慢步走每周不低于140分钟。

此外，走路之前要放松全身肌肉，活动手脚关节，并且为了预防运动损伤（特别是膝关节），可以在走路前做直腿抬高来锻炼膝关节周围肌肉，来预防滑膜炎、软骨磨损等。行走时要站直挺胸，放松肩膀，双臂随身摆动。应在平地走，避免坡度。走路结束后一定要注意拉伸，防止运动损伤。还要注意的是，尽量不要饭后立即出门锻炼，一般最好隔一小时左右再去运动。