Walk 500 meters every day to solve the constipation problem of the elderly

　　According to statistics, young and middle-aged people constipate The incidence rate is 1%-5%, and in the elderly it is 5%-30%. As people get older, their food intake and activity level are significantly reduced, intestinal peristalsis slows down, and the water in the intestines decreases, which is more likely to lead to constipation. Exercising more is a good way to improve constipation. Studies have shown that walking 500 meters a day can greatly reduce the risk of constipation in the elderly.

　　Walking in a straight line is also called the cat walk, which is similar to the way a model walks on a T-shaped stage. When walking, the left and right feet must take turns to step on the midline between the two feet. The specific walking method is: step forward with your left foot, stepping on the midline of both feet. While the soles of your feet are on the ground, twist your hips to the left and keep your upper body relaxed. ； After your left foot is firmly planted, lift your right foot and step forward in the same way as above, taking turns with both legs. This way of walking will form a certain degree of hip twisting, which helps improve pelvic blood circulation, strengthen waist strength, effectively stimulate internal organs, especially promote gastrointestinal peristalsis, which is equivalent to massaging the liver, stomach, intestines and other organs. It can promote the absorption of nutrients and the discharge of waste, and has a relatively good effect on preventing and treating constipation. Walking 500 meters per step every day and persisting for a long time can not only promote defecation, but also prevent rectal cancer.

　　Of course, the specific amount of exercise depends on individual physical conditions. Elderly people who are frail should be careful not to exert themselves too much, and should only sweat slightly but not feel tired. Also choose a place with a relatively flat ground, such as a square, stadium, etc. Do not go to a crowded place. exercise . Because walking in a single step involves swinging the hips and twisting the hips, you should be relaxed when walking, but don't be distracted to avoid spraining your ankles.

　　It should be noted that elderly people with heart disease and lower limb vascular disease should exercise with caution. While exercising, you should also pay attention to improving other living habits, such as eating more whole grains and vegetables with crude fiber.