1. Why is walking important for uric acid balance?
- 1. Why is walking important for uric acid balance?
- 2. How to do a 10-minute walk to help reduce uric acid
- 3. Habits to increase the effectiveness of your exercises
High uric acid occurs when the body produces more uric acid than the kidneys can excrete, which can lead to gout, stiff joints, and put pressure on kidney function.
Many recent studies have shown that uric acid levels are directly affected by lifestyle, especially sedentary habits, high-protein diets and low water intake. Walking is considered a simple but effective way to control this condition.
Regular walking not only activates the metabolism but also increases circulation, helping the kidneys to filter uric acid better. This activity also helps reduce insulin resistance - a factor proven to be related to uric acid accumulation. With just 10 minutes of brisk walking a day, the body can improve its ability to eliminate waste and reduce inflammation in the joints.
Regular walking helps the kidneys filter excess uric acid effectively.
2. How to do a 10-minute walk to help reduce uric acid
This short workout combines gentle aerobic movements with mindful breathing and gentle power activation. It's easy to do and requires no equipment or gym.
Minute 1-2: Light warm-up walking
Start at a slow walking pace, focusing on steady breathing. This helps wake up the muscles and prepare the joints for movement.
Minutes 3-5: Speed walking
Increase the speed slightly, enough to increase the heart rate but not cause shortness of breath; keep the spine straight and swing the arms freely. This movement stimulates kidney circulation.
Minutes 6-7: Steps and stretches
Slow down. Every few steps, reach up with one arm and gently rotate your torso. This gentle rotation helps stretch your lower back and aids fluid balance.
Minute 8-9: Heel lifts and mini-squats
Stand still and do 10-12 heel raises, followed by 5 mini-squats. These movements activate the leg muscles and improve venous return, aiding in the elimination of toxins.
Minute 10: Walk slowly and breathe deeply
Finish with a relaxing walk, taking deep breaths and exhaling slowly. Deep breathing helps improve oxygen exchange, reducing inflammation and stress.
A 2021 study published in the US National Institutes of Health (NIH) observed that low-intensity aerobic exercise improved uric acid metabolism and kidney function markers.
Another review in the journal Antioxidants (2024) highlighted that short bursts of physical activity can reduce oxidative stress, a major contributor to high uric acid levels. The goal is not intensity but regularity, moving to get your blood flowing and your muscles working throughout the week.
3. Habits to increase the effectiveness of your exercises
This 10-minute routine is most effective when combined with adequate daily water intake, balanced meals, and limiting purine-rich foods such as red meat, seafood, and alcohol. Adding citrus fruits, cherries, and whole grains can help maintain uric acid balance naturally. Taking a short walk after meals also improves digestion and prevents a spike in uric acid production.
This routine is not about perfection, but about regular movement. Just 10 minutes of walking and stretching each day can gradually support the body’s natural detoxification system. Over the course of several weeks, this simple routine can become a reliable shield against the discomfort of high uric acid levels.
However, people with gout, kidney disease, or chronic joint pain should consult their doctor before starting any new exercise routine.
Source: https://suckhoedoisong.vn/cach-di-bo-10-phut-giup-giam-axit-uric-va-thai-doc-than-tu-nhien-169251114110012617.htm
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