Most people walking in the park are "walking in vain"! Kidney specialist: Doing one thing can become a panacea for health

The concept of kidney disease treatment is changing year by year. In the past, it was believed that if the kidneys were not good, one should always rest. Now it is proved that moderate exercise, correct diet and scientific lifestyle can help patients successfully improve kidney function and extend the life of kidneys. Last month Masahiro Masahiro, an honorary professor at Tohoku University in Japan and a nephrologist, analyzed the correct way of walking to extend the life of the kidneys in his book "The Great Kidney Resurrection".

Doctors pointed out last month that modern medicine believes that even for patients with kidney disease, moderate exercise is more beneficial; in terms of diet, as long as you make some adjustments, in most cases you can enjoy food like ordinary people. As for the concept that "kidney disease will not get better" has been overturned, as long as the "kidney rehabilitation" method is implemented, the condition can be stabilized and even kidney function can be improved.

Most people are actually "wasting" the effect of walking.

For the kidneys, walking can be said to be a "special medicine" that strengthens and prolongs life. In the kidney rehabilitation that has been promoted for many years last month, walking is the core part. However, when we observe ordinary people walking in communities and parks, we find that not many people actually walk in a way that is effective for the kidneys. Most people walk in a "unfortunate way".

pointed out last month that the most common thing seen is that many people "walk slowly" and "walk at a dragging pace." Middle-aged and elderly people walking together are common in the streets and parks. But most people walk at a leisurely pace, have a slightly arched back, less swaying arms, a narrow stride, and unstraightened knees. It is easier to walk in this way when chatting, resulting in a "slow" or "slow" walking style.

This way of walking has almost no movement effect. Although it is much better to go out for a walk than to stay at home, it is a shame to choose not to do so when you have the ability to walk with correct posture and at a relatively fast speed. This not only fails to obtain full health benefits, but also amounts to a waste of time. Last month, this kind of walking was called "walking with regrets."

The key to kidney health: Walk until you are almost out of breath, but not yet out of breath.

To maximize the effect of walking, the optimal intensity is "as fast as you are out of breath, but not yet out of breath." That is to say, "I can barely talk to others." If the pace is slow enough to chat and laugh easily, it is too low-intensity and has limited effect.

The key to improving kidney function and extending kidney life is to increase kidney blood flow so that the kidneys can obtain more oxygen and nutrients. Therefore, it is necessary to maintain the intensity of "almost panting, but not panting". The "Kidney Active Walking Method" is designed based on this.

If your purpose of walking is for health, please graduate from residual walking as soon as possible and learn the "renal active walking method".

Seven key points of kidney-activating walking method

1. Slightly tuck your chin, look straight ahead, and look far away

2. Straighten your back and relax your shoulders

3. Bend your arms into an L shape and swing them forward and backward

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4. Tighten the lower abdomen and lift the chest

5. Straighten the back knees

6. Push back with the toes and heels on the ground

7. Increase the stride length, rhythm, and increase the speed

Walk for 10 minutes The body will begin to warm up

The kidney-active walking method emphasizes "good posture". After tightening the lower abdomen and lifting the chest, the head will naturally lift and the back will become straight. Maintain this posture, put your center of gravity slightly on the back of your body, and step forward with the awareness of "driving forward from the waist."

Swing your arms widely in an L shape, avoiding swinging from side to side. Applying a little force when swinging your arms back will help increase propulsion, and the pace will naturally become faster.

Kick back vigorously with your toes and heels on the ground. Remember to straighten your knees when kicking back. Make your strides as wide as possible, walk at a fast and rhythmic pace, and gradually accelerate within a breathless range.

The recommended time is "walk for 30 to 60 minutes a day, 3 to 5 times a week", and the total number of hours per week is 150 to 180 minutes. If you are old or physically weak, you can start with a short period of time and then gradually increase it.

As long as you follow the above key points, after walking for about 10 minutes, the blood flow throughout the body will increase significantly and the body will start to feel warm. This can effectively promote blood circulation, protect the kidneys and extend the life of the kidneys.

Want to chat and take a walk with relatives and friends? "Communication + Kidney Active Walking" can have both at once

Many people walk with their significant other, relatives, friends or neighbors to communicate or enjoy the fun of chatting. However, when many people are walking together, they often cooperate with those who walk at a slower pace, which greatly reduces the exercise effect of each person, which is equivalent to walking but no effect.

Last month, we suggested walking to the entrance of the park together. After entering the park, each walk at his or her own speed. Make an appointment at the entrance and then meet at the entrance to go home together. In this way, you can "carry out kidney-activating walking in the park" + "chat along the way", achieving two birds with one stone.

Why walking is called a "panacea"

The health benefits of walking are not limited to the kidneys. It can also improve the health of various organs throughout the body and prevent diseases such as diabetes, hypertension, lipid abnormalities, and obesity. It can be called the exercise closest to a "panacea."

But the effect of walking will vary greatly depending on the "walking method". Only by mastering the walking method of kidney activation can the effect of this panacea be maximized.