You may not believe 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!!
A study published in the American Journal of Clinical Nutrition found that walking briskly for 20 minutes a day can prolong life.
The British "Daily Mail" also reported that walking for 20 minutes a day, or the equivalent amount of exercise, can reduce the risk of early death by one-third.
The World Health Organization also recognizes walking as "the best sport in the world"!
According to statistics:
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.
01
The more you walk, the healthier you get
Multiple studies have clearly stated that people who walk more are healthier.
Whether it's hiking or walking, it can play a role in exercising. Experts believe that walking 6,000 steps a day to achieve the effect of fitness, why is this?
Experts believe that walking 6,000 steps a day≈ 3 to 4 kilometers of walking distance≈ 30 minutes of moderate-intensity exercise.
The Dietary Guidelines for Chinese Residents also recommend that adults should engage in more than 6,000 steps of physical activity per day.
So 6,000 steps a day is the healthiest number of steps to walk!
Experts say that long, rhythmic, relatively fast walking can improve health for six reasons:
1. Burn calories, which is conducive to weight control; 3. Promotes venous return from the lower extremities and protects the heart; 2. Exercise physical coordination and balance to delay aging; 5. Move the muscles and bones, unclog the stagnant veins; 6. Enhance cardiopulmonary function and improve blood circulation; Relaxes and rejuvenates the tired brain.
The word "person" is a posture of walking, which invisibly tells us that walking really has many benefits.
02
The more you walk, the longer you live
1, beauty, is out of the way
Man, beauty is not beautiful, it is directly related to the purity of your blood.
Blood is like a stream, and the clear stream is naturally refreshing. The same is true for people, there is no garbage in the blood, the inside of the person's body must also be refreshing, the external performance, naturally is as beautiful as flowers.
Walking, on the other hand, is precisely the main way to eliminate garbage from the body and blood. Walking can not only consume calories and maintain physical beauty, but also eliminate garbage in the body and make people beautiful from the inside out.
2, walking, let people smarter
Human stupidity and blood purity have an indirect relationship, there is more garbage in the blood, less nutrition to reach the head, brain cells are not active, and people naturally become stupid.
Regular adherence to walking can eliminate the garbage in the blood, eliminate fatigue, make people happy, relieve panic and palpitations, eliminate exhaust pollution, make people more spiritual and lively, and make people smarter.
3, walking, can increase memory
With the increase of age, people's memory begins to decline, often walking, remembering the changes in the buildings on both sides of the road every day, landscape changes, can increase memory, prevent memory decline.
4, walking, can open the meridians
In the office, a sitting is a day, every day, the meridians will be stiff, there will be small bumps in the whole body, insist on walking, the knots will be much less.
5, walking, can dredge the pulse
The meridians are not clear, the pulse is naturally stiff, the whole body is very tense, very stiff, every afternoon walk for half an hour, the whole body relaxed.
6, walking, let people feel light and relaxed
Physical and mental discord, physical and mental restlessness, physical and mental unevenness, physical and mental diseases all come from the lack of qi and blood, and the reason why the qi and blood are not connected is that the meridians are not clear, so the body and mind are not free.
By walking, the qi and blood are smooth, and the body and mind are free.
7. Walking can enhance heart function
Walking can enhance heart function and make the heart slow and powerful.
If you don't love sports, your heart will be bad, and you will have all kinds of heart diseases.
8. Walking can increase the elasticity of blood vessel walls
Walking can enhance the elasticity of the blood vessel wall, reduce the possibility of blood vessel rupture, and can also enhance the elasticity of the whole body.
9. Walking, can smooth blood circulation
The human blood is not smooth, because the meridians and veins are not clear, and people are prone to disease.
Walking can open up the meridians and enhance the body's blood circulation and metabolism.
10, walking, can enhance muscle strength
Without exercise, the muscles of the whole body are stiff and have no elasticity, no strength.
Walking can enhance muscle strength, as well as strong leg strength, foot strength, muscles and bones, and the joints are also flexible.
11. Walking can enhance kidney function
Sedentary kidney injury, long time without exercise, will cause kidney deficiency, nephritis, kidney stones, kidney function decline.
If the kidney function declines, the blood supply is insufficient; the kidney blood is insufficient, the liver blood is insufficient; the liver blood is insufficient, the heart blood is insufficient, and the disease begins.
If you are sick, you have to take medicine, which is three points of poison, and taking medicine will further increase the load of kidney function, thus creating a vicious circle.
Walking can enhance kidney function, kidney function is strong, the root is strong, and other internal organs will form a virtuous cycle.
12, walking, can reduce the disease of the five organs
The function of the internal organs needs to be strengthened in exercise, walking can enhance the secretion function of the digestive glands, promote regular peristalsis of the gastrointestinal tract, increase appetite, enhance the elastic function of the internal organs, and many diseases are naturally cured.
13, walking, can cure the three highs
Walking has a good effect on the prevention and treatment of hypertension, diabetes, obesity, habitual constipation and other symptoms.
There are three high, start walking, walk for half a year, lose dozens of pounds you look again, three high guarantee is not high.
14. Walking can reduce myocardial infarction
In medicine, myocardial infarction is mainly caused by the lack of ventilation of qi and blood, and the blood clot blocks the blood vessels, and walking can reduce the formation of blood clots and reduce the possibility of myocardial infarction.
15, walking, is good for brain health
Outdoor exercise helps the brain release more euphoric hormone endorphins, and outdoor walking is more beneficial to mental health than indoor treadmill exercise.
If you look at the computer, or read a book, write an article for a long time, the head is wooden, go outdoors to walk, breathe fresh air, the brain is aerobic, the thinking will become clear, flexible, more conducive to learning.
16, walking, can enhance vision
According to the test of relevant experts, those who walk three times a week for one hour each time and insist on it for 4 consecutive months are more sensitive than those who do not like sports, and the former reflects sharply, and vision and memory are dominant.
Like, read a book, read WeChat, look at the computer, people with severe vision loss, hurry up and act, walk, walk.
17, walking, can make people feel pleasant
Medical research proves that the index of human pleasure is related to blood purity.
Regular adherence to walking will eliminate cardiac ischemic symptoms or lower blood pressure, reduce blood sugar, blood lipids, eliminate fatigue, relieve palpitations, and make people feel happy.
And walking, but also to eliminate blood stasis, hemorrhage and other blood in the garbage, the blood is pure, the qi and blood are unobstructed, people will naturally feel happy.
18, walking, can prolong life
Life lies in the meaning of movement, walking is a kind of static movement, movement in the static fitness mode, can relieve neuromuscular tension, stabilize emotions, so that life expectancy is naturally extended.
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6 scientific walking methods, out of a healthy body
1. "10:10" walk: cervical spine protection
Raise your arms upwards, like a needle pointing to the "10:10" position, raise your head and chest, and perform walking exercises, which helps to exercise the shoulder and neck muscles and alleviate and prevent cervical spine diseases.
2, twist walking: prevention and treatment of constipation
Increase the rotation of the waist and crotch, so that the body in the walk rhythmic twisting, help to increase the strength of the waist, stimulate gastrointestinal peristalsis, can effectively prevent constipation.
3, walk slowly: promote sleep
At night, walk slowly for half an hour, rest for 15 minutes and then go to bed, which has a good sedative and hypnotic effect.
4, walk backwards: relieve back pain
Walking backwards can exercise the waist and back muscles, so that all parts of the body muscles are exercised. Promotes blood circulation.
5, knocking away: reduce the waist and stomach
Carrying your hands and adding some movements (such as tapping on both sides of the waist) when walking can help reduce waist circumference very well.
6, throw your hands and stride: anti-hunchback
By shaking your hands and striding, you can relax your lower back muscles, while at the same time, you can also exercise your back and abdominal muscles and reduce the burden on your waist.
There is an old folk saying: a hundred practices come first.
Long-term hiking has a great exercise effect on the entire heart and lung function.
Shang Shu, a doctor at the Fifth People's Hospital of Shenyang, once said in "I am an orator":
Doctors and medicine can only temporarily solve your illness; advanced equipment and imported drugs cannot become your umbrella. Only by respecting your own life and restraining your desires can you make your life safer and more quality.
Health is ultimately on its own, and a healthy lifestyle is the best vaccine against disease.
The best doctor is himself, the best exercise is walking, and the person who walks for a long time is the person who is the most healthy.
Doctors can only cure your disease, but can not cure your life, health to rely on their own to operate, walk up every day, walk away from the three highs, away from terminal illness, do not spend a penny, such a good thing to find ah!
Final reminder: Walking is good, but pay attention to your physical condition.