Walking and exercising can make your body healthier and more comfortable.

Today, this article will introduce one of the simplest and most convenient exercise methods-walking and fitness. Personally, I feel that the fat-reducing effect of walking is not very good, mainly in health care.

Every morning when Sister Kai goes to work, or at night when Sister Kai gets off work, she will see quite a few people walking for fitness. A colleague around Sister Kai likes this kind of exercise.

In view of the large audience and strong operability, Sister Kai decided to write an article dedicated to you who have time to "take a walk" and like to "take a walk".

0 1

Benefits of walking

(1) is convenient and easy to operate.

Walking is not very strict about time, place, equipment and even personal dress, because the range of activities is not large, so long as you are comfortable.

Sister Kay has a colleague who travels a lot, so she often takes a walk at the airport. Because she doesn't have much time to exercise, and she often has to wait at the airport. Plus the way of walking and fitness will not attract other people's strange eyes. For people of the same kind, walking is undoubtedly a good way to exercise.

(2) Prevention of heart disease

According to the New England Journal of Medicine, walking for more than three hours a week can reduce the risk of heart disease by 35-40%. The American Medical Association also affirmed that walking for 30 minutes every day can maintain the health of cardiopulmonary function. Even if you can't walk for a while every day, short-term walking accumulation can be effective.

(3) Walking can lower blood pressure.

After middle age, blood pressure will probably rise, but walking can reduce hormone secretion (because hormones promote blood pressure rise), thus reducing the chance of blood pressure rise; Secondly, walking will increase the secretion of taurocholic acid, which can lower blood pressure. For the sake of safety, patients with hypertension should communicate with doctors to understand the physical load, starting from walking and gradually progressing to walking.

(4) Prevention of arteriosclerosis

The unhealthy eating habits of modern people make the cholesterol and neutral fat in the blood increase abnormally. Excessive cholesterol in the blood will gradually penetrate into the blood vessel wall, so the artery will become hard, brittle and narrow, and the blood circulation will be insufficient, which will easily induce diseases such as myocardial infarction and cerebral infarction. Cholesterol can be divided into good high density lipoprotein and bad low density lipoprotein. Good HDL will send excess cholesterol to the liver to prevent arteriosclerosis. Walking for more than 20 minutes helps to decompose and burn neutral fat in the body and increase the amount of high-density lipoprotein.

(5) Take a walk to avoid fatty liver.

The researchers found that people who often walk have better blood circulation, and blood can flow to the ends of many capillaries where the liver gathers, so the liver has a good metabolic function.

(6) Improve the pain in the waist, shoulders and head.

Do you usually walk, sit and lie with your waist bowed? The weight of the head accounts for about one tenth of the body weight, and it is supported by the cervical vertebra and the mitral valve muscles covering the neck to the back. If you hunch over or have a bad posture, the shoulder muscles will be overloaded, and your shoulders will be stiff and sore. The most effective treatment is walking, because when walking, you must hold your head high, swing your arms greatly, stride forward, and naturally straighten your back muscles and scapula muscles.

(7) Eliminate stress, help sleep and relieve depression.

Multi-purpose feet can improve the control state of autonomic nerves in the body, make the switching between sympathetic nerves and parasympathetic nerves more flexible, help to eliminate stress and make it easier to fall asleep. In addition, anyone who often walks and likes to walk will become more self-respecting, confident and optimistic.

02

Not all walks are called walks.

First of all, we must understand what walking is. Walking doesn't mean taking a walk after dinner. Take a walk after dinner and follow your own mood.

But walking has certain speed and time requirements. According to relevant data, the walking speed is usually above 6 km/h, and the exercise heart rate reaches 50%-70% of the maximum heart rate every minute 100- 140 steps, and the training time is usually more than half an hour.

At present, many people like to take 10000 steps every day as their exercise goal. Under normal circumstances, it takes at least one and a half hours to take the 10000 step. You can make your own walking plan according to your physical condition, increase or decrease it appropriately and step by step.

03

Correct walking posture

Correct walking posture can reduce unnecessary stress and tension in all parts of our body and avoid local pain and strain. What kind of walking posture is correct?

( 1)? Trunk straight: when walking, your body is straight, and you feel upright from your hips to the middle of your trunk. Look ahead, relax your shoulders, hold out your chest, tuck in your abdomen and straighten your waist.

(2)? Upper limbs: When walking, your arms are at 90 degrees, your hands are clenched, your hands are empty, and your left and right arms naturally swing forward with the center line of your body as the axis. When the arm is forward, the hand should not exceed the shoulder, and when the arm is backward, the hand should not be below the waist.

(3)? Lower limbs: When walking, in order to cushion the impact force, the heel first touches the ground, and then the heel is lifted to promote the foot to move from the spherical structure of the foot to the big toe.

Don't lift your other leg until your big toe actually steps on it. When swinging on one leg, support the micro-area of the leg, tighten the calf and bend the ankle forward.

When walking, keep your toes forward and avoid going inward or outward.

Although not all walks are called walking, there is no need to make walking too professional and apply it mechanically. We have to meet the requirements of textbooks ourselves.

Since walking is a health-care-oriented exercise, we should do what we can according to our physical conditions.

In particular, patients with heart disease, asthma or poor cardiopulmonary function must pay special attention to their physical condition when walking, and stop when they feel uncomfortable. People with weak knees and easy soreness should not go quickly. Adjusting the amount of exercise and walking slowly for a long time is also an ideal exercise.