Trend of 2025 Avoha...Himchan Hospital Exercises Bare Body, Effective for Joint Health
Feb 05, 2025
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Kim Tae-seop, head of the orthopedic surgery department at Bupyeong Himchan Hospital, said, `Standard walking and stretching are exercises that require a lot of energy if you exercise the same amount of time, but if you walk too hard, you can strain your knees, ankles, and soles, so it is better to gradually increase the intensity considering your physical strength.'
◇ Effective for bare body exercises such as stretching and walking and joint health
Cold weather constricts blood vessels and muscles, causing blood circulation to not be smooth, joints to become stiff, and the body to shrink in the wind. Just stretching every day can take care of the joint health of each part of the body. Stretching promotes blood circulation and energizes the body, making it possible to maintain a healthy body. In addition, muscle strengthening exercises to prevent muscles from degenerating or stiffening can increase body temperature and protect joint health.
You should learn the basic movements and perform stretching to the extent that you don't get tired. It is important to adjust the intensity and frequency of exercise according to the physical condition within the pain-free range. It is more helpful to do it consistently and regularly than to overdo it.
Also, it is good to follow the basic principles when stretching. Targeting the whole body, it is done in the order of large to small muscles, and the muscles feel tension but do it smoothly and slowly with a level of strength without excessive pain. When stretching, it is also important to keep the range of motion of each joint as much as possible for about 15 to 30 seconds.
Walking exercise is also a representative aerobic exercise that can be done without overdoing it on the way home from work. It reduces body fat, strengthens cardiopulmonary functions, and continuously stimulates bones while walking, increasing bone density, which is effective in making joints flexible. It is known that walking exercise for 30 minutes a day is effective for various chronic diseases such as high blood pressure and cholesterol level control. Walking exercise is a medium-low-intensity exercise, and if you regularly perform it for 40 to 60 minutes a day, you can achieve weight loss.
If you don't have time to exercise separately, increase physical activity in your daily life so that you can walk for more than 40 minutes a day.
There are many different ways to walk, and it is important to walk in the right posture. When walking, it is recommended that you put strength on your stomach and move your gaze in a position looking forward 15-20 meters with your back open. You can lightly clench your fist, shake it back and forth, and move your feet parallel. In the case of routine walking, the heel-to-foot-toe forward order allows the foot to roll naturally on the floor.
◇ Exercise sets goals to fit your physical strength…Drinking water before and after exercise is also important
In order to protect your health by exercising , it is recommended to set a certain exercise time and follow your routine. In addition, if you are with family or friends rather than alone, you can enjoy exercise more enjoyable, and writing an exercise journal helps you achieve your goals. Exercise goals should be measurable and feasible, and it is recommended to set clear goals, such as walking for 30 minutes from 8 p.m. every evening.
It is useful when making plans, such as increasing the intensity of exercise if you regularly check and record your weight, number of exercises, and intensity. Setting excessive exercise goals can be stressful, so it is important to plan to practice exercise in life considering physical function and condition. Before and after exercise, you need to drink enough water and provide energy with a balanced diet, including protein, to help restore muscles. Resting well also increases the exercise effect, so it is good to get enough sleep after exercise and relieve fatigue by massaging or bathing.
Kim Tae-seop, head of the orthopedic surgery department at Bupyeong Himchan Hospital, said, `Even if it is not high in intensity, let's try the exercise that you can do because it makes your body and mind healthy and boosts your daily vitality.' `Use stairs in your daily life, sit on an office chair, lift your legs, and slowly lift your heels while standing Lowering motion also helps you stay healthy by strengthening your lower body muscles."
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This article was translated by Naver AI translator.
