The health sector for many years to monitor the results show that the city of hypertension, dyslipidemia, diabetes, coronary heart disease, stroke, cancer and other chronic non-communicable diseases (referred to as slow disease) the incidence was clearly rising trend in recent years.Chronic diseases is a serious danger to the public health and an important disease resulting in death, to individuals, families and a huge burden on society, has become a major public health problem, prevention and control of the situation is extremely grim.
City Director of the Center for Disease Control and Prevention, a well-known public health expert Professor Wang Xiexiu said that the movement is slow disease prevention and control of a very important aspect of a large number of domestic and international research has shown that, in many sports, the trot is a slow disease prevention the most economical, most effective and easy to popularize, the lowest risk of movement, the World Health Organization as early as 1992 that "the best movement is on foot."
To reduce the occurrence of chronic diseases and improve the level of public health, city departments and the City Center for Disease Control and Prevention and co-hosted by our "national chronic disease prevention, healthy, quickly take" activities will soon start.The event will become the city of all the people adhere to a long-term disease prevention activities in health characteristics, so go quickly becoming the part of people's everyday life, become a habit of taking exercise.A day out of the public as long as the cumulative time of 30 minutes away quickly, you can significantly reduce the risk of cardiovascular diseases, diabetes, dyslipidemia, such as the risk of chronic diseases.For health, let us now act quickly!
Regular participation in physical activity less
Paucimobilis sedentary high incidence of chronic diseases leading to
The latest statistics show that the city of hypertension, dyslipidemia, diabetes, coronary heart disease, stroke and other chronic diseases for the overall prevalence rate of 841.70/10 million infectious disease prevalence rate of all 3 times.The cause of death in the city's ranking in the top five of all chronic diseases, chronic diseases caused by the total number of deaths the death toll of more than 80%.
Wang collect show that in recent years the incidence of chronic diseases with a marked increase in the living environment and adverse changes in lifestyle are closely related to the increase, less sedentary activities which lack of exercise is a very important factor.A survey shows that people often take part in physical activity only 43% of the proportion, and most of them elderly.
The lack of games to make the body too much energy intake can not be consumed in time, resulting in the formation of fat accumulation of obesity and metabolism disorders, caused by blood pressure, blood lipids, blood glucose increased, at the same time due to the lack of movement will slow down blood circulation, heart and lung function decline These are coronary heart disease, stroke and other cardiovascular and cerebrovascular diseases has created conditions occur.Not only that, but less sedentary activities can lead to muscle soreness, stiffness, so that cervical and lumbar degenerative changes occur prematurely, resulting in cervical spondylosis, lumbar disc prolapse, such as premature old age.
Quickly take a week more than 3 hours
Heart disease 40 percent lower risk of encephalopathy
How do we campaign?In many sports, Wang Xiu collect a recommendation to the reader not only save money and effective, simple projects - quickly follow.In addition to strong gluten trot bone health, the body movement to enhance the effectiveness of the prevention of osteoporosis, Jiannao Yizhi, improve efficiency, enhance gastric peristalsis to improve appetite, constipation control and speed up energy consumption, 、，、、，。 Weight loss weight and maintain the body shape, but also strengthen the heart and lung functions, blood lipid regulation to improve and enhance insulin function, on the cardio-cerebral vascular disease and diabetes prevention and treatment are very good role.
Some studies have shown that walking 30 minutes a day quickly, increase the heat consumption of 30%; trot 1 km per day, per month to reduce 0.3 kilograms of fat; week for more than three hours away quickly, can reduce 35% to 40 % risk of heart disease, while 40 percent reduced risk of suffering from stroke, middle-aged and old women walking 45 minutes a day to 1 hour, the probability of suffering from stroke can be further reduced by 40%.
Quickly go at least 120 steps per minute
Walking posture and strength of grasp
What is quickly away?Wang show that collect, quickly go and take a walk, a clear distinction between.Less than 3 kilometers per hour, said in a walk, called down 3.6 kilometers, 4.5 kilometers of natural foot, said, only 5.5 kilometers away as quickly (also known as competitive walk).Accordingly, the fast walking for 10 minutes should be about one kilometer away (the elderly, the infirm may be a little slow), which is about a minute to go in steps 120-140.In this way, the heart rate to achieve the maximum heart rate (170 minus age) 70%, to meet the requirements of small and medium-sized exercise intensity in order to stimulate the heart and lung play good, to achieve the fitness results.Compared with jogging, walking quickly to avoid a running knee to the body and the impact of the ankle, reducing the risk of sports injury.
Should go quickly note the following: chest rise, begin shoulders, so that shoulder and hip to keep the ground in the same vertical line.Later if the hip, spine and waist will increase the burden of movement can not achieve the best results; natural arm swing, not to give attention to arm above the shoulder; the pace of larger, faster; the focus should be placed in the waist of the foot step , the travel time to the active use of muscles, which helps to reduce lower back pain, shoulder pain and improve function of internal organs.The speed of walking according to their physical state, to 120-140 per minute, step-by-step, heart rate 120 times better, the strength to walk,can talk but not sing, the feeling after the end of easy or hard for the most minor good; adhere to a daily 30-minute, once completed, can also be based on individual time points accumulated on several occasions.
Exercise should be gradual and sustained
Middle-aged and elderly patients pay more attention to the slow
Wang collect show that in order to achieve the desired training effect, we must grasp the safety, movement amount of the principle of gradual and sustained.Exercise should be based on individual conditions, a gradual increase in the intensity of walking, do not be so anxious, and upheld for a long time in order to see the results.
In addition, the air sports venues to choose a good, broad perspective, safe places, such as playgrounds and parks and so on, as far as possible to avoid major traffic roads and sidewalks trot; shoes together to comfort the foot, soft, flexible and fast in order to avoid long foot steps, such as caused physical injury; each before quickly walking away warm-up, do not come swiftly on the trot; quickly left to pace with the middle (90 to 100 per minute, step-by-step) to adjust to breathe , so finishing movement.
For the elderly, walking quickly in the preparation of the former, it is best to formal ，，；，，，。 Hospital for routine physical examination and a simple movement of heart and lung function tests to acquire their own situation, determine a reasonable exercise program; slow heart disease, such as cerebrovascular disease, and the intensity of exercise should be strictly prescribed, exercise was accompanied at the best to avoid exercise the course of accidents.
30 minutes a day can quickly take the risk of significantly reduced cardiovascular and cerebrovascular diseases such as diabetic dyslipidemia and the risk of chronic diseases.
