You may not believe it when you say it, but there is one thing we have to do every day, and the benefits to the body are too many to be unwanted, that is: walking !!!
The World Health Organization recognizes walking as "the best sport in the world"!
Each step can promote 50% of the body's blood flow, activate blood stasis; can squeeze 50% of the body's blood vessels, which is simple "vascular gymnastics"; at least 50% of the muscles can be exercised, which helps to maintain the total muscle volume.
Recently, a data shows that China is the country that walks the most per day on average in the world! But everyone should know that "walking" is the key to maintaining health
The researchers collected and analyzed smartphone data from more than 700,000 people from 46 countries and regions, and found that China is the country that walks the most per day in the world!
The benefits of walking
Studies have shown that if you walk 7 hours a week and do it in days, you can reduce the incidence of coronary heart disease and heart disease by 30%.
Pancreatic cancer has a 50 percent lower risk of cancer, and if they do, people who walk regularly have a 57 percent lower cancer progression than people who don't exercise.
Walking for an hour a day has a 50% preventive effect on type 2 diabetes. This reduces the risk of breast cancer by 12%.
For the elderly over 60 years old, walking exercise for more than 45 minutes 3 days a week can help maintain better cognitive function and avoid dementia.
Walking for 20 minutes a day can help people stay away from premature death from cancer, heart disease and stroke.
Walking also to "watch people get off the dish"
Walking, although everyone can, but to achieve the effect of exercise, you need to add some skills, and different groups of people should use different ways of walking.
1. Weak people: shake off the arm and stride forward
Weak people to achieve the purpose of exercise, walking more than 5 kilometers per hour is the best, walking too slow to achieve the purpose of strengthening the body, only the steps are large, the arms are thrown away, and the whole body is active, in order to regulate the function of various organs in the body and promote metabolism. And the time is best carried out in the early morning and after meals, 2 to 3 times a day, each time for more than half an hour.
2. Obese people: long-distance walking
2 times a day for 1 hour, walk faster. This allows fat to be burned, which leads to weight loss.
3. Patients with hypertension: the forefoot is on the ground and the chest is raised
Patients with hypertension walk, the pace is appropriate at a medium speed, and the upper body should be straight when walking, otherwise it will compress the chest and affect the heart function. When walking, you should make full use of the cushioning effect of the arch of the foot, and the front foot should land on the ground first, and not the back heel should land first, otherwise it will make the brain vibrate continuously, which is easy to cause dizziness.
4. Patients with coronary heart disease: walk slowly and slowly
Patients with coronary heart disease should not walk too fast, so as not to induce angina. It should be walked slowly after 1 hour after a meal, 2 to 3 times a day for half an hour each time, long-term adherence can promote the formation of coronary collateral circulation, help improve myocardial metabolism, and reduce arteriosclerosis.
5. Diabetics: swing arms and legs to stand up
Diabetics walk with as much stride as possible and their arms swinging. Shake the leg vigorously, preferably 1 hour after a meal, to reduce the rise in blood sugar after a meal. It is advisable to walk for half an hour or 1 hour at a time.
However, for patients who are being treated with insulin, the time of action of insulin should be avoided to avoid hypoglycemic reactions.
6. Other healthy people: walking
Running can not withstand, it is better to choose a walk, not only can strengthen the body, but also reduce the damage to the joints. If you stick to it for a long time, the effect will be better than running.
Walking, are you walking right?
(1) The speed is exquisite: 60 ~ 70 steps / min of slow speed and 80 ~ 90 steps / min of medium speed, suitable for health care; 100 ~ 120 steps / min, weight loss and health more effective.
(2) The frequency is exquisite: at least 3 times a week, each time for at least 30 minutes.
(3) The indicators are exquisite: the heart rate is 120 to 130 times / min, the step length is 70 to 80 cm, and the distance is 8500 steps as the upper limit.
8 ways to walk scientifically, get out of a healthy body
1
"10:10" Go: Cervical Spine Guard
Method: Raise your arms upwards, like a needle pointing to the "10:10" position, raise your head and chest, walk and exercise, and insist on 200 steps a day.
Benefits: This way of walking helps to strengthen the shoulder and neck muscles, relieve and prevent cervical spine diseases.
Reminder: When walking at "10:10", the walking speed should be appropriately reduced to maintain the balance of the body; to ensure the accuracy of the movement, do not relax because of the sore arm.
2
"Three inhalations and one exhalation" go: the most nourishing lungs
Method: Count mentally when walking every day: "one two three four". One two three four means to take four steps, the first step, the second step, the third step is to inhale, the fourth step is to exhale, the action is exaggerated, the body is straight, and no hunchback is allowed.
Efficacy: This way of walking helps to enhance lung immunity and the elasticity of lung cells, improve the permeability of lung blood vessels, thereby protecting lung health.
Reminder: Breath away, it is best to choose an environment with many trees, high humidity on the water surface and high content of negative oxygen ions.
3
One step: prevention and treatment of constipation
Method: The left and right feet should take turns to step on the midline between the two feet, and while the left and right feet are on the ground, twist the crotch to the left and right sides, and the upper body remains relaxed. Treat a word step as a part of walking every day, walking 500 meters is enough.
Effect: This way of walking will drive the crotch to twist, help increase waist strength, stimulate gastrointestinal peristalsis, and effectively prevent constipation.
Reminder: When walking, the amplitude of hip twisting should not be too large, and try to maintain body balance so as not to sprain the ankle.
4
Walking backwards: Relieves back pain
Method: Try to choose a flat road surface, the surrounding environment with fewer people, you can use the combination of forward walking and backward walking, walk 30 minutes a day, so that all parts of the body muscles are exercised.
Effect: Reversing can exercise the waist and back muscles, promote blood circulation, transport pain-causing substances such as lactic acid to relieve low back pain, help strengthen the core muscles of the spine, stabilize the spine, and reduce low back pain.
Reminder: The elderly try not to walk backwards. The elderly have deteriorated physical functions and decreased balance ability, and are likely to fall, bumps and other dangers when they fall backwards.
5
Walk while clapping: breathe freely
method:
(1) When walking, hold both hands and half a hand, and the tiger's mouth opens into an arc.
(2) While the left foot steps forward, the hands open to the sides of the body, and while the left foot lands on the ground, the right hand gently slaps the left chest, and the left hand slaps the right back waist.
(3) Then step on the right leg, slap the right chest with the left hand, and slap the left back waist with the right hand, and slap while advancing.
Benefits: This way of walking exercises the lungs and helps to breathe well.
Reminder: When walking, keep your body upright and your eyes looking forward.
6
Throw your hands and take it: anti-hunchback
Method: When walking, the upper body is straight, the head is raised, the chin is extended forward, the shoulders are stretched backwards, the size of the step is appropriate to the distance of the two arms, and the arms are thrown back and forth, generally 80 to 90 steps / min.
Efficacy: The elderly often have weak and loose back muscles, resulting in spinal deformation and hunchback. When walking, you may wish to shake off your hands and stride, which can relax the lower back muscles, and at the same time, exercise the back and abdominal muscles to reduce the burden on the waist.
Reminder: When the elderly throw their hands away, they must master the appropriate speed according to their own situation, too fast is easy to lose balance, too slow to achieve the effect of exercise.
7
Alternate walking: preventing and controlling old cold legs
Method: If you feel that the amount of exercise in walking is too small, you can alternate between walking and running. Run 15 steps faster, then walk 45 seconds briskly, so that the alternate movement is 20 minutes; or run fast for 60 seconds, then walk fast for 3 minutes, and so alternately move for 30 minutes.
Effect: Running alternately can enhance physical fitness, increase the strength of the waist and legs, and have a good effect on the prevention and treatment of "old cold legs", lumbar muscle strain, etc.; this way the amount of exercise is relatively large, and it can also burn fat, which helps to lose weight.
Reminder: This way is relatively strong, after exercise to shake the legs, shake the arms, relax the whole body, to relieve the tension of the muscles.
8
Tiptoeing: Kidney protection
Method: Tiptoe up and walk for about 10 minutes every day, and you can walk and stop in the middle to achieve the purpose of stimulating acupuncture points.
Effect: Tiptoe walking is the inner side of the forefoot, the big toe plays a supporting role, and the foot less yin kidney meridian, foot yin liver meridian and foot Taiyin spleen meridian pass through here. In this way, you can massage the foot three yin and warm the kidney yang.
Reminder: Be sure to take it step by step, it is best to have helpers around you at the beginning of the exercise; the elderly with severe osteoporosis are not recommended to tiptoe.
If you like to walk, you must read this article well, a way of walking and an effect, tell your family and friends, everyone walks up healthily!