The main reason people visit the hospital frequently until they reach a hundred years old is due to knee issues. However, walking barefoot or walking ten thousand steps is said to be beneficial. Don't just blindly follow what is said to be good. When we talk about living to a hundred, I agree with the idea of engaging the glutes while walking. By activating the glutes, you are essentially participating in the first form of physical activity our bodies can perform. When we lie down, our muscles are at rest, but walking requires the movement of the entire body. It engages the blood vessels and muscles as a whole. As we age, we lose muscle mass, the elasticity of our blood vessels decreases, and our nerves are not stimulated as they used to be. Therefore, walking itself is the simplest yet most fundamental exercise that activates the body. In my opinion, it is essential for living to a hundred, and I think we shouldn't fixate on just one thing.

You need to use all of it, utilizing both the intrinsic and extrinsic muscles of the foot. The intrinsic muscles are the ones located on the inside of the foot, while the extrinsic muscles are connected to the foot but extend outward, for example, the calf muscles that come down and attach to the foot. Although the terms posterior tibial tendon and fibular tendon might be a bit complex, these muscles connect from the calf to the sole of the foot. Therefore, it's crucial to use both of these muscles evenly. 

Additionally, please don't focus too much on the thigh, calf, or the foot area. The knees are often in bad condition, and one of the main reasons people visit the hospital as they age is due to knee problems. Our joints are meant to move, and when weight is applied, they act as a cushion while we walk. Between the joints, there is cartilage, and those with strong muscles tend to have thicker muscle tissue compared to fat.

It's not just strong; there is also flesh, fat, and muscle in there. People with a lot of thigh muscle mass and calf muscle mass can think of it this way: the impact on the bones is absorbed by the muscles. Therefore, the rate at which bones deteriorate becomes much slower. So, you should approach exercise with about 50% emphasis on the thighs and about 50% on the intrinsic and extrinsic muscles of the feet. I believe it's better to do some exercises this way. I agree with the idea of engaging the glutes while walking. Engaging the glutes means activating the erector spinae muscles right above them, which helps keep the back straight. When you engage your glutes, your back automatically straightens as well. This leads to a much better posture, allowing for a more upright walking position, so I strongly support the idea of engaging the glutes. Proper walking, in fact,

I think it would be good to remember to walk straight. There are more people walking in a zigzag pattern than you might think. So, when you first start, if you go to a place with a track, like a park, you’ll see lines on the ground. You can walk while stepping on the lines, or you can practice walking with your feet aligned in a straight line. Overall, walking in a straight line is more representative of proper walking than walking in an eight-shaped pattern. Also, please don’t walk while looking at your phone. These days, many people just watch videos and only avoid bumping into others in front of them. Some mothers, when walking on the street, end up bumping into people, so they go to the school playground and walk while watching videos. This way, they don’t bump into anyone, but it causes their posture to lean forward, which can lead to a hunchback. While walking can be beneficial, it can also create other problems.

I really hope you refrain from walking while looking at your phone. While it might not happen when you're exercising, please avoid walking with your hands in one pocket. Similarly, it's not good to walk with your hands in both pockets either. It's better to swing your arms while walking. Personally, I would prefer if you came out to exercise and actually did it. I believe that avoiding habits like putting your hands in your pockets while talking to friends or watching videos is crucial for healthy walking. 

Now, sitting like this with your back detached from the chair is similar. When you sit in a chair, please don't sit like this. If you do, your posture will gradually slouch. Over time, this can cause your muscles to become misaligned. So, try to develop the habit of keeping your back against the chair. This way, your posture will be properly aligned, and for those who have made this a habit, walking and running will maintain a correct posture.

The tension is concentrated in the lower back and hips, so maintaining a proper posture while sitting is very important. There are two types of lumbar supports available. One is the type that supports from both sides, like the older model called Dewoo or something similar, which has a side support structure. The other is a more curved design, like the one from Sonyeon Empire, that supports the back. Both types are helpful, but if I had to choose one, I would recommend the latter, as it provides good back support. Having some form of support while sitting is definitely better than sitting without anything. I even have one in my consultation room. It's not that it dramatically improves health, but approaching it with the mindset of, Oh, I need to keep my back straight, can be beneficial. When choosing shoes for walking or exercising, it's best to avoid wearing slippers.

Please don't go out wearing Crocs. There are actually a lot more options than you might think. They even have Crocs with fur, so you can wear those in winter. I'm begging you, if you're going out to exercise, please wear sneakers. If you have to choose among sneakers, let me briefly explain the structure of shoes when walking. There are insoles, midsoles, and outsoles. The outsole is the part we can see, and it usually has a firm structure and a rounded shape. If you like the design, go ahead and pick them up. Then, put your hand inside the shoe or try them on to check how the inner arch feels. Many people check the heel cushion to see if it's soft or not, but it's also important to check if the inner arch is elevated. I hope you really pay attention to that. However, more than 80% of shoes do have an elevated arch, so just because it’s elevated doesn’t mean that’s the end of it.

You need to evaluate whether the area is soft, somewhat firm, or raised. If you have flat feet or ligament laxity, it's better to wear shoes with a higher and firmer inner arch. The reason for this is that the inner arch needs to be firm. Many insoles are soft and plush, but the reason the arch needs to be firm is that it must support the bone structure. If I show you a model of the bones, you can see that this arch must provide support. If the arch is not supported, it will collapse. If I imagine not having an insole, people with flat feet tend to have their feet roll inwards when walking. When this happens, there is significant pressure on the inside of the ankle. No matter how soft the insole is, it won't prevent this from happening. Initially, it might feel comfortable, but after just one or two weeks of wearing them, it becomes uncomfortable. Therefore, it’s essential to check the insole for proper support on the inside.

It's good to check if the shoe has a high and sturdy shape. Let me mention a few representative shoes. Asics Gel-Kayano is well-known among runners for its stability. One of the characteristics of this shoe is that it has a very structured upper. The heel cup at the back is quite narrow, which stabilizes the heel and the arch. Therefore, if you have flat feet or experience discomfort while walking, consider this type of shoe. The Hoka Arahi is another shoe that has a raised inner part, but it is a bit lower than the Gel-Kayano. Since everyone's feet are different, it's a good idea to try them on. For those who find it difficult to choose athletic shoes, I recommend selecting insoles. You can remove the insoles from your existing shoes and replace them. It's important to note that among the insoles available in the market, there are some that do not provide adequate support.

There are many reasons for this, so as much as possible, choose insoles that are firm and supportive. When you switch them into your sneakers, it significantly increases stability for your feet and allows you to walk in a healthier manner. First of all, don't wear just one pair of shoes. If you keep wearing the same shoes, you will only engage in the type of movement that those shoes allow. Wearing a variety of shoes can help you use your foot muscles more. While walking barefoot is important, I also hope you can do some specific exercises for your feet. One of the most representative exercises is stretching your toes. You can stretch your toes while watching TV; it's one of the easiest things to do. Conversely, try curling your toes tightly. Surprisingly, many people don’t do this unless they are told to.

If you don't do it, then if you want to take care of your foot health, one very basic exercise is to fold your toes and curl them. This is one of the easiest exercises. It's also good to practice pressing your foot firmly against the ground. For children, especially when they have flat feet, we often suggest a playful exercise where they grab a towel with their toes. So, if a towel is on the floor, don’t use your hands to pick it up; try to grab it with your feet. This way, you can use the intrinsic muscles of your foot without bending your waist. I would strongly recommend heel raises because they can be done at any time. You can do them while waiting for someone or watching TV. However, when we talk about living to a hundred, older people often struggle more than you might think. They tend to wobble. So, initially, hold onto a chair or something nearby for support, using both hands.

You can do it, and if you succeed, you can hold it with one hand. The next step is to use just one finger for balance. As you do this, if you are successful, try lifting your heels off the ground with both feet. I'll guide you on how to gradually increase the difficulty and how to approach it when it feels challenging at first. 

At the beginning, don’t lift your heels too high; just lifting them a little is fine. Initially, just like when you're enjoying music, you can sway a bit, and that will provide some stimulation to your balance. If you get the hang of it, try lifting your heels higher, holding for a moment, and then lowering them again. 

For those who find it difficult to lift their heels straight away, you can hold onto a chair or use one finger for support. This is a way to utilize your muscles effectively. Earlier, we talked about the intrinsic muscles of the feet, and now we are focusing on lifting the heels.

This involves activating the external muscles connected to the calves after using the intrinsic muscles a bit. In terms of overall health, this is about promoting blood circulation. By squeezing the muscles in the calves, we help pump fluids that have accumulated in the body downwards. People with conditions like venous insufficiency are often advised to do these exercises because they help improve vascular circulation. 

Secondly, doing these exercises is similar to resistance training. You can think of it as the same concept whether you are building your calves while raising your heels or increasing your arm muscles. Strengthening the ankle muscles through these exercises increases stability, which reduces the chances of spraining or injuring the ankle. Therefore, I actively support heel exercises, except for one group: those with Achilles tendonitis should not overdo it.

The Achilles tendon connects the heel and the calf, so if you overdo it, it can actually put more strain on the Achilles tendon. Therefore, if you have issues with your Achilles tendon, you should still do the exercises but also incorporate movements in the opposite direction. For example, when we do heel lifts on stairs, we lift our heels up. The opposite movement involves lowering the foot. You can step halfway down the stairs and lower your heel like this. This will stretch your calf and Achilles tendon. If you want to strengthen your ankle further, it would be beneficial to practice heel lifts on one foot. Standing on one foot and lifting your heel is a good exercise, but many people struggle with balance, so they tend to sway side to side while lifting their heel.

At first, it might be easier to approach this. Standing on one leg is very important because what we're doing now, which is lifting our heels, helps with muscle activity and promotes blood vessel contraction. Standing on one leg is about balance. You can practice standing on one leg like this, and it's fine to spread your arms out. So, you can do this while watching TV. It's surprisingly not easy; I'm struggling with it right now. Once you get good at it, try closing your eyes in that position. Just closing your eyes makes it much harder. Therefore, if you can hold that for about 10 seconds with your eyes closed, what you'll find is that you reduce the chances of stumbling while walking. As you get older, don't just do walking exercises; make sure to lift your heels, shift your weight, and practice standing on one leg. Approaching it in various ways will help with your overall leg strength.

It seems to be beneficial for health. There's an old saying that refers to strong thighs, which highlights that the main aspect of leg and foot health is the thighs. Therefore, middle-aged women often walk without much thought, and unlike men, women tend to develop arthritis more easily due to lower muscle mass. Because of this, lying down and simply lifting and lowering your legs while watching TV is a good exercise. You can also do this while looking at your phone. Keeping your knees straight while continuously stimulating the front thigh muscles is important. Alternatively, you can go to the gym and do leg extensions, bending and straightening your knees. Engaging in these exercises can help you maintain healthy walking, especially since middle-aged women tend to be less fond of exercising than expected. It would be great to incorporate this into your routine. I often recommend cycling, but if arthritis is already present...

Some people who have progressed quite a bit may find it burdensome to ride a bicycle. However, those who have undergone surgery, as I mentioned earlier, can still do it by simply stretching out and relaxing. Additionally, for those with joint issues, this exercise does not put strain on the joints; it can be done in that state at any time. You can check how easily you can balance on one foot. Try kicking someone and ask them to hold your ankle. Then, push with your foot. If the person you are pushing can be moved, that indicates you have enough power. If the person is holding you back and you can’t stretch out, it shows that your muscle strength is weak. When the intrinsic muscles of the foot, which make up the inside of the sole, weaken, it can lead to conditions like plantar fasciitis. Plantar fasciitis typically occurs when the thin muscles close to the skin on the front of the foot become strained.

When muscles work hard, the impact on the soles of the feet is reduced, and the foot muscles are used. However, if the intrinsic muscles of the foot become weak, the fascia bears more load. This can lead to conditions like plantar fasciitis more easily. 

Secondly, flat feet can progress. While flat feet may have a genetic tendency, they often collapse with age. In South Korea, the culture of removing shoes frequently can contribute to this issue. Therefore, older individuals who do not manage their intrinsic muscles well may find that their arches easily collapse. As a result, problems related to flat feet and plantar fasciitis can arise. 

Additionally, hallux valgus, or the bending of the big toe, occurs when the intrinsic muscles are not well-developed. If these muscles do not develop properly, the pressure from body weight can cause more deformity.

As we age, many people come in with foot deformities that need to be treated. First and foremost, I hope you do not focus too much on achieving 10,000 steps. For younger individuals, this isn't a significant issue, but if you are watching this video for your health as someone older, it's important to note that the concept of 10,000 steps originated from Japan's marketing of pedometers. It is not a definitive standard for health. For those in their 50s and 60s, a healthy number of steps might be around 7,000 to 8,000 or even 5,000 to 6,000 steps. However, there has been a growing obsession with reaching 10,000 steps, which can lead to problems. Many people experience pain in their feet and develop plantar fasciitis because they push themselves to walk 10,000 steps without adequate strength in their thighs and ankles. Working all day while walking several thousand steps, and then going out to exercise to achieve 10,000 steps, can actually lead to overexertion rather than beneficial exercise. Therefore, the obsession with walking 10,000 steps is misplaced.

I really hope you can forget about it, and I suggest that while doing strength training, you also incorporate walking, which should be considered as part of your daily activities. Secondly, barefoot walking has become quite popular lately. Personally, I do support barefoot walking. As I mentioned earlier, it helps engage intrinsic muscles. There are many dirt paths these days, especially for those living near the beach; they enjoy walking on the sand. Walking like this uses all the muscles in your feet, engages the intrinsic muscles, helps with blood circulation, and can lower sensitivity in your feet, which is really beneficial. However, for those with diabetes, I advise against it. People with diabetes should be cautious because two major complications of diabetes are well-known: diabetic retinopathy, which can lead to vision problems.

There is a diagnosis of diabetes, which leads to diabetic peripheral neuropathy, causing a loss of sensation in the feet. As diabetes progresses, individuals may not even realize they have a wound because it doesn't heal properly. Consequently, there are many cases where the feet begin to decay. Even a minor issue like cutting a toenail incorrectly can lead to a sudden spread of inflammation and necrosis. Therefore, it is better for people with diabetes to avoid behaviors that could lead to such conditions. They should wear regular sneakers for walking, and even if they want to walk barefoot, it is advisable not to do so on hiking trails. The mountains pose many risks, and asphalt surfaces can also be dangerous due to the presence of small glass shards, which can lead to foot injuries and cause concern.

Walking is somewhat discouraged for people with diabetes, so they should be careful. For the general public, it's important to pay attention to wounds while activating the intrinsic muscles, which is beneficial. It also helps with blood circulation. My calves have swollen a lot, but there are a few conditions that could be suspected. One is flat feet, which can cause swelling because the feet are not used properly. The second is varicose veins; blood needs to circulate from the bottom up, but if blood pools at the bottom, it causes significant swelling. Up to this point, you might be familiar with these aspects, but there's also something called lymphedema. This occurs in individuals with weakened kidney function. The kidneys are responsible for excreting water through urine, but besides blood, there are bodily fluids, including water, that can accumulate in the lower body when they cannot be excreted through urine or metabolic processes.

Lymph edema is very easy to check. Press your finger into your calf or shin for about five seconds and then release it. If there is an imprint from your finger, then it indicates lymph edema. There can be temporary instances of lymph edema due to hormones or changes in condition, but if this happens repeatedly, I personally recommend visiting an internal medicine doctor for a kidney function test. 

The primary way to address this issue is by wearing compression stockings. Wearing tight stockings that go up to your knees while sleeping or during activities like walking can help alleviate lymph edema and swelling in the calves. However, many men really dislike wearing stockings, so even if I recommend it, they often don't follow through, which is a problem. This condition is more commonly seen in women.

For those who have a bit more swelling, I think wearing compression stockings can be helpful. Personally, I believe that calf massages and similar treatments can be beneficial as well. The idea is to assist with the drainage process, and these days, there are many devices that function in a cuff-like manner. However, I hope you don't choose something too intense. When you do these treatments, make sure to elevate your legs above heart level. As I mentioned earlier, fluids tend to pool downwards. If your legs are elevated above your heart, essentially when you lie down with your legs raised, the fluid can be drawn down by gravity. So whether you’re using a calf massager, compression stockings, or have been exercising, if your legs are a bit swollen, resting with your legs elevated can be helpful. Just sitting and putting your legs up on a chair doesn't have much effect. When you're sitting, your legs are still at heart level.

It's good to raise your legs a bit while lying down. I think that would be beneficial. Earlier, before walking barefoot or taking a ten-thousand-step walk, we talked about running. The running technique is all about the shoes. Anyone who has visited a hospital for foot issues should not just blindly follow what others say is good. When someone says something is good, it's human nature to want to try it. People often say, This is good, or That is good. However, I often emphasize that you should wear shoes that fit the situation and purpose. Regarding health, I frequently advise exercising in a way that suits your own body. As I mentioned earlier, if you have plantar fasciitis or intermetatarsal nerve issues, or if you have any discomfort in your feet, please visit a hospital for a consultation. During your visit, ask what exercises you can do. Don't just assume that running is good for you. In fact, for those who have foot discomfort, the most recommended exercise is swimming. Therefore, for your feet...

If you are uncomfortable, instead of immediately following what others say is good, consider asking the teacher you originally consulted or someone knowledgeable about your condition. Inquire whether the exercise is suitable for you and make a judgment based on that.

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100세까지 두 발로 걷고 싶다면 꼭 알아야 할 '3가지' 상식 (박은수 원장 2부)

100세까지 두 발로 걷고 싶다면 꼭 알아야 할 '3가지' 상식 (박은수 원장 2부)

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