How many kilometers is suitable for running every day?

Running is an aerobic exercise that is often performed by people. Since running can be done at any time, place and occasion, it is more popular than other forms of exercise. Compared with those who do not run, people who run every day will be healthier and less likely to get sick. Therefore, running every day is good for keeping fit, but how many kilometers is the most appropriate to run every day?

The maximum oxygen uptake of elderly people who jog is not only significantly higher than that of their peers who do not exercise, but also higher than that of elderly people who participate in general exercise. What are the benefits of long-term running to the body? Persistent running will give you a strong heart and cardiovascular system function. While increasing the maximum oxygen uptake, the amount of oxygen delivered to various organs of the body is greatly increased, and the working quality of various organs is naturally greatly improved. In addition, middle- and long-distance running will accelerate blood circulation, allowing the coronary arteries to have enough blood to supply the myocardium, thereby preventing various heart diseases. Through lower limb exercise, venous blood can be encouraged to flow back to the heart and venous thrombosis can be prevented. So how many kilometers is best to run in the gym every day?

Regarding the currently popular running and other post-show exercises, people should not blindly compete with each other in the number of steps. Running and fitness are for physical health, not a competition. If you are already very tired but still force yourself to exercise and complete your set goals, you will easily suffer from overwork, which will not be worth the effort.

No matter what kind of exercise you do, you should stop immediately if you feel pain in your body. Some athletes are eager for quick results and, in order to achieve their exercise plans, they even ignore the pain and endure the exercise, which can cause damage to the body. The elderly or those with knee injuries can choose swimming as their first choice for fitness, followed by walking on flat roads. Everyone can choose according to their needs.

When walking, the choice of venue and shoes is very important. If conditions permit, it is best to walk on a plastic track, cinder road, or lawn, and wear thin, soft-soled shoes to reduce the impact on the joints. If you are walking on hard concrete pavement, wear thick, soft-soled shoes to protect your joints.

You also need to find a pace when running every day. The most important thing is to proceed step by step. When you first start running, you should run slowly, not more than 1 kilometer. After three to five days, you can increase the distance by 500 meters to 1 kilometer and continue to increase it slowly. However, in principle, 5 kilometers a day is enough. 5 kilometers is what everyone calls 10,000 steps a day, but in fact it is more than 10,000 steps. "Because you have other daily activities, it is enough from the perspective of physical exercise." The exercise time is generally not less than 40 minutes, but not more than 2 hours.