Benefits of walking

　　10 kinds disease Gone

　　Promote sleep

　　Using your feet more often can improve self-discipline in the body nerve The control state helps eliminate stress and make it easier to fall asleep.

　　Stay away from the threat of breast disease

　　A 20-year statistical study pointed out that exercising for more than 7 hours a week can reduce the risk of breast cancer by 20%, and the most ideal exercise is walking.

　　Prevent heart disease

　　Walking for more than 3 hours a week can reduce the risk of heart disease by 35%. Even if you can't spare some time for walking every day, you can still achieve certain results by using short walks to accumulate.

　　avoid dementia

　　The most oxygen-consuming part of the human body is the brain nerve cells. Deep breathing can provide sufficient oxygen to the brain and promote the activation of brain nerve cell functions. Breathing while walking can achieve the dual effects of activating blood throughout the body and smoothing cerebral circulation. The cerebral blood vessels will be restored to strength, which will naturally prevent forgetfulness and dementia.

　　lower blood pressure

　　Walking increases the secretion of taurine, which lowers blood pressure.

　　Prevent arteriosclerosis

　　Modern people do not healthy Dietary habits lead to an abnormal increase in cholesterol and neutral fat in the body's blood. Cholesterol is divided into good (HDL) and bad (LDL). Walking for more than 20 minutes can help break down and burn neutral fat in the body and increase the amount of good cholesterol. Too much bad cholesterol will gradually penetrate into the blood vessel walls, narrowing the arteries and impeding blood flow.

　　Prevent and treat diabetes

　　Most of the causes of diabetes are overeating, lack of exercise and stress. Limiting the amount of food eaten, reducing the sugar accumulated in the body, and then using exercise to use the sugar stored in the muscles as energy. Grape Consuming a large amount of sugar can lower blood sugar levels.

　　avoid fatty liver

　　People who walk often have better blood circulation. The blood flows to the ends of many capillaries gathered in the liver, and the metabolic function of the liver is good.

　　Prevent osteoporosis

　　To prevent osteoporosis, in addition to eating more calcium-containing foods, exercise is indispensable. Walking is ideal, but you need to keep walking and move towards the goal of 10,000 steps a day.

　　Improve back pain

　　When walking, you must raise your head and chest, swing your arms widely, and take long strides. This will naturally straighten your back muscles and relieve pain.

　　walking exercise body organs

　　Walking is the best medicine for mankind. Many studies have confirmed that a regular walking plan can improve the health of all parts of the body.

　　mind

　　Prompts the brain to release endorphins, boosts energy and makes you feel happy.

　　lungs

　　Increases maximum ventilation, enhances diaphragm muscle strength, and relieves symptoms of chronic emphysema and bronchitis.

　　skeleton

　　Walking is equivalent to weight training for bones, allowing the body to absorb more calcium and fight osteoporosis.

　　knees and feet

　　The key to preventing degenerative arthritis is to maintain an appropriate weight and maintain good muscle strength in the lower limbs through exercise. During walking, the joints will not bear much pressure and it can strengthen the muscles.

　　heart

　　Walking lowers blood pressure, reduces the amount of fat blocking arteries, lowers the pulse rate at rest, and promotes the development of collateral blood vessels to the heart.

　　spleen and stomach

　　Promote gastrointestinal motility.

　　digital walking

　　More than 40 countries and regions around the world have launched walking sports

　　1 in 8 people in the United States walks

　　In Finland, more than 19% of the country’s population participates in walking every week.

　　12 million people across Germany have benefited from this

　　Four lessons before departure

　　If you want to do your job well, you must first sharpen your tools. Preparing some walking knowledge before setting off can help you walk healthily and safely.

　　Lesson 1: Choose the right type of walking

　　Many people who "walk" can only be called "walking" strictly speaking, and their fitness effects are very low. Experts point out that power walking is strictly functional walking and can be divided into three types: speed walking, endurance walking and power walking.

　　1 step of speed walking≈0.5 meters

　　Require

　　The gait is steady and forward, with a distance of 3 to 4 kilometers. The cadence is fast, about 120 steps per minute. 3 to 4 times a week, the recommended exercise time is 3:00 pm to 9:00 pm.

　　method

　　The goal of brisk walking is to strengthen cardiovascular and metabolic functions, so you should first walk at a normal speed for 5 to 8 minutes, then reduce the speed for about 1 minute, and then start walking at a faster pace.

　　Essentials

　　When walking briskly, bend your arms slightly and focus on the back and forth swing of your elbow joints. To increase speed, reduce your normal stride length (do not increase your stride length). You must pay attention to the breathing method, lift and expand the chest when inhaling, and blow out forcefully when exhaling. Increase the number of breaths as much as possible, obtain maximum oxygen intake and increase chest movement through active breathing.

　　effect

　　Not only can brisk walking help you lose weight, but it can also reduce your chances of developing high blood pressure, diabetes, cholecystitis, heart disease and obesity. If you are walking to control your weight, you also need to control your diet every day and eat small meals more frequently (the original 3 meals will be changed to 5 to 6 meals, and the meal size should not exceed the total of the original 3 meals). The composition of the diet includes 60% staple food + 30% vegetables + 10% protein and fat.

　　Endurance walking for 1 hour a day

　　Require

　　At a certain speed (according to your current physical condition), you should have enough time and persist for more than 1 hour every day.

　　method

　　Swing your hands, the exercise intensity is higher and the effect is better. As long as the physical condition permits, ordinary people can do physical fitness walking.

　　Essentials

　　Lead your upper body slightly forward, elbows at 90 degrees, and swing your arms to match the pace of your steps； You don’t have to deliberately step forward, but your back heels should touch the ground first, followed by your front feet, and finally your toes should lift off the ground. The steps should be gentle to reduce the impact on the knee joints. When the speed is fast, the shoulders can swing back and forth with the arms.

　　effect

　　The most effective means of controlling chronic disease. Endurance walking for more than an hour at a speed of more than 5 kilometers per hour can train cardiopulmonary function, lower blood pressure, increase high-density lipoprotein, reduce cholesterol, triglyceride lipids and body fat, and help control weight. ； Moreover, the adaptability to heat will become better, and the strength of bones, ligaments and tendons will be enhanced. It can also reduce anxiety, depression and enhance immunity.

　　Power walking, taking long strides, one step is more than 1 meter

　　Require

　　Take long strides, climb stairs, walk on hills, climb mountains, etc.

　　method

　　You can take long strides on flat ground, one step above one meter, at least as far as you can go. Step forward with your front legs as much as possible, make your calves and thighs form a 90-degree angle, swing your arms back and forth widely, and keep your back legs straight.

　　Essentials

　　Take strides and walk at least 200 steps a day to achieve the purpose of exercise. If you can't bear it all at once, you can separate, taking 50 steps each time, for a total of 200 steps.

　　effect

　　Power walking, represented by striding, can control diabetes, stimulate the liver, gallbladder and kidneys very well, and can also lower blood pressure. It can exercise all the muscle groups of the thighs and thighs. There are 6 meridians in the human body, which are all in the legs. Taking long steps can stimulate them very well. Climbing stairs consumes five times more energy than walking. The height of a step is about 16cm, which consumes a lot of energy on the human body.

　　Lesson 2 Checking Posture

　　Want to know if you have the right posture for healthy walking? You can ask a friend to look at your posture, or you can look at yourself in the mirror. Furthermore, if you want to have a good walking posture, you must keep the following points in mind.

　　Head: Lift your chin and keep your ears in line with your shoulders

　　Eye : Look straight ahead at 180cm

　　Shoulders: Relaxed and dropped

　　Chest: lifted up

　　Arms: Relax and swing from shoulders

　　Elbow: Bend, 85 to 90 degrees

　　Hands: Cup your palms, allowing your wrists to move back and forth naturally but not over your body.

　　Abdomen: Tighten the lower abdomen

　　Back: Stand straight, don’t bend

　　Hips: Swing

　　Pelvis: Lift hips and tighten pelvis

　　Knees: Keep soft and straight forward

　　Forefoot: Heel first, don’t let the foot move in or out

　　Lesson 3: Learn various options

　　Walking is not just a casual walk. Suitable shoes and comfortable clothing can make your walking plan effective.

　　1.Selection of exercise time

　　Wrong: Get up early, the sun has not yet appeared.

　　Right: It is best to choose after sunrise in the morning and around sunset in the afternoon.

　　Reason: After sunrise, green plants will perform photosynthesis and release oxygen, which is beneficial to human metabolism during exercise.

　　2. Environment selection for brisk walking

　　Wrong: It’s walking anyway, anywhere is fine.

　　Right: It’s best to choose a place in a park or community.

　　Reason: On the one hand, the environment is good, with many green plants and sufficient oxygen； On the other hand, it can avoid crossing with non-athletic people, especially motor vehicles and non-motor vehicles, causing inconvenience and accidental injuries.

　　3. Choice of clothing

　　Wrong: It’s not a technical sport, just wear it casually.

　　Right: Don’t wear bulky clothes. It’s best to choose clothes that are breathable and flexible, similar to pure cotton plus Lycra. Lycra accounts for about 2% to 5% of general sportswear.

　　Reason: Loose clothes affect the range and speed of movement, which virtually increases the risk factor.

　　4. Choice of sports shoes

　　Wrong: Of course, the softer the shoes, the better.

　　Yes: Jogging shoes are best.

　　Reason: It is most taboo to choose thick-soled and high-waisted sports shoes, which will seriously affect the performance of sports and even increase the chance of sports injuries. Because the sole is too thick, it affects the normal bending of the foot during exercise, increases the burden on the sole muscles, and affects the effect of exercise. High-waisted sneakers can affect ankle flexibility. Don’t choose the soft-soled training shoes you wear when practicing Tai Chi, because they are too soft and the soles of your feet will not be able to bear it if you walk for a long time.

　　Lesson 4: Technical essentials you must know

　　Walking is a good aerobic exercise. Mastering the technical essentials can reduce sports injuries.

　　breathe

　　Breathing is one of the most critical factors and the most overlooked. Sluggish and irregular breathing will seriously affect the effectiveness of exercise. There is a sequence when breathing: first, in the early and middle stages, keep "inhale through the nose - exhale through the nose"; in the middle and late stages, use "inhale through the nose - exhale through the mouth".” ； Finally, you can use "mouth breathing - mouth breathing". Breathing should be kept: even, thin, deep and long.

　　exercise intensity

　　Basic principles of aerobic exercise (the most suitable exercise for weight loss and fitness):

　　maximum heart rate :220-Age； Aerobic exercise heart rate: 65% to 85% of maximum heart rate, suitable for moderate elderly The heart rate is 65%-75%.

　　Duration: According to the sequence and duration of energy metabolism in the human body, exercise should be continued for more than 20 minutes.

　　You must not exercise at a high frequency from the beginning, but gradually increase the frequency of exercise.

　　correct heart rate

　　Simple self-measurement of correct heart rate:

　　During exercise, how to correctly and accurately grasp your own exercise heart rate? There are two main methods: (1) Radial artery measurement method: it is the pulse cutting method in traditional Chinese medicine (2) Carotid artery measurement method: It is simpler and easier to perform than the previous method, that is, place the index finger and middle finger together on the neck (the corner of the mouth is 45° downward, and the position below the intersection of the mandible and the neck), and the regular pulsation can be clearly felt. Continue counting for 15 seconds, then multiply by 4 to get your heart rate for one minute. Once you find that your heart rate exceeds 85% of your maximum heart rate, you should immediately significantly reduce the amplitude and frequency of your steps.

　　frequency

　　It is best to ensure that you exercise for at least two consecutive days, and it is best to walk only once a day, for at least 30-60 minutes each time.

　　“The happy life of a commuter

　　“"Walking" originated in Germany and became a fashionable walking fitness method for the elite. This fashion trend soon swept other developed countries. In recent years, it has become popular among white-collar workers in Beijing and Shanghai. Commuting workers walk one or two hours to and from get off work every day. They not only gain health but also gain happiness.

　　CASE 1

　　Walking representative: Mr. Wang

　　Occupation: certain Hospital Dean

　　Mr. Wang is the director of a hospital. Perhaps due to professional habits, Director Wang attaches great importance to health. Although he cannot spare a lot of time to exercise, he regards walking as his best way to exercise. Although he has a car, he tries to take the bus to increase the amount of walking he does. Moreover, he stipulates that he must walk to work at least twice a week. His home is not close to his work and it takes an hour to walk, but he said that this time is just right. Moreover, he is a native of Beijing and is very familiar with Beijing’s Hutongs. By walking through the alleys, he avoids exhaust fumes, and on the other hand, the quaint customs of Beijing’s Hutongs also make him feel relaxed and happy.

　　CASE 2

　　Walking representative: Mr. Xie

　　Occupation: Administrative unit employee

　　Mr. Xie is an employee of an administrative unit. He spends more than half an hour walking to and from get off work every day and has been working as a commuter for two years. Mr. Xie owns a private car at home and used to drive to and from get off work. He said: “By chance, I saw others walking to work on TV. I thought this method was good, healthy and environmentally friendly, and was in line with the low-carbon life currently advocated, so I made up my mind to join. ”

　　In order to stay away from the temptation of driving, Mr. Xie also gave the car keys to his wife for safekeeping. In two months, Mr. Xie's weight has dropped by nearly 5 kilograms. He said: "Now my belly is much smaller, and I feel light and refreshed when I walk. Now that I am used to walking, I feel like I am missing something if I don't walk for a day." ”

　　What should I pay attention to when traveling?

　　Can I walk as much as I want when I walk to and from work? The answer is no. If walking cannot adhere to scientific methods and follow certain rules, the purpose of physical fitness cannot be achieved.

　　walking speed

　　Generally speaking, it is more appropriate to control the walking speed between medium and fast. If the walking speed cannot reach 80 meters per minute, it will be difficult to achieve the purpose of exercise.

　　Recommendation: Go to work 10 minutes after breakfast. The walking speed should be about 80 meters per minute. If you feel uncomfortable in the lower abdomen, you can slow down or stop to rest.

　　walking style

　　The general walking method requires the body to be straight, the eyes to look straight ahead, the hands to swing naturally, and each step to take 60 to 80 centimeters.

　　Suggestion: When walking to and from get off work, swing your arms rhythmically forward and back, and add thoracic activities.

　　When commuting after a meal, you can gently rub your abdomen with both hands while walking. This will help speed up digestion and absorption, but be careful not to walk too fast and be sure to walk in a straight line.

　　walking equipment

　　Backpack or cross-body bag: Free your hands from the heavy task of carrying a bag, and it’s fun to walk with your arms free.

　　Flat or wedge sneakers: Walking can only be truly enjoyable if you wear sneakers.

　　Suggestion: You can also hang a bag chain on the shoulder bag. Having something on your body that moves with your rising and falling steps is a sign of happiness. The small ornaments bouncing on the shoulder bag, the crystal ornaments shaking in the hair, the hanging chain swinging around the neck, etc., their happy postures can directly infect you.

　　New knowledge on walking: walking with poles

　　Walking with poles is to use two cross-country walking poles to increase the stride length and walk faster on the flat road, so that the limbs can be exercised at the same time； It can reduce leg pressure, save energy and speed up climbing when climbing.

　　benefit

　　1. Burn fat better

　　Walking with a pole can relax the neck and shoulders, enhance the strength of the arms, chest and back muscles, and effectively consume excess fat in the waist, abdomen, and buttocks. Especially for overweight people, it can help reduce pressure on the lower limbs and burn more fat, thereby achieving the purpose of weight loss. Walking with a cane for fitness can burn 400 calories per hour, while ordinary walking only burns 280 calories. Walking with a pole can also prevent and treat frozen shoulder, enhance respiratory system function, improve blood circulation, and further improve people's endurance.

　　2. Protect knee joints

　　Walking with a pole can protect your knee joints and reduce knee joint wear.

　　3. Reduce load

　　Compared with ordinary walking, pole walking can improve cardiopulmonary function because it significantly increases the exercise load. The heart rate can be increased by at least 13% and energy consumption can be increased by 20% to 46%. Especially in the snow-covered winter, walking with a cane can also prevent slipping and improve safety.

　　4. Suitable for special groups

　　Walking with a pole is beneficial to people who have injured their lower limbs or undergone surgery during the recovery period. It will also reduce the incidence of asthma. In Norway, it is even actively recommended for pregnant women to do walking with poles after giving birth to restore their figure.

　　step

　　STEP1

　　Hold the middle part of the Nordic walking pole with both hands and walk with the pole.

　　STEP2

　　The walker carries the bar forward with his right arm, while making a slight angle to the bar, and extends his left arm backward with the bar. The hands do not hold the poles, but only use the artificial hand straps on the poles to pull the two Nordic walking poles to move separately with the arms. Pay attention to the coordinated movement of your legs and arms with the bar.

　　STEP3

　　Push the bar back with your right wrist, fully extending your right arm while opening your palm slightly outward. The left arm then moves forward through the artificial hand strap on the bar to complete the pull on the bar. Note that when your arm is bent at the elbow, your left fist is up on the handle of the bar and slightly raised forward. The legs cooperate with the arms to complete the walking action.

　　STEP4

　　Keeping the hand position in step 3, when starting with the left leg, the weight is transferred to the right leg and the body leans forward significantly.

　　LINK

　　Celebrities who love walking

　　Madonna

　　Will Sister Mai not grow old? She is always energetic and has been walking for many years. Moreover, Sister Mai also uses the walking equipment cane very professionally. Therefore, her arms, lower abdomen, and calves always look perfect, with tight but not strong muscles.

　　What you get from walking: perfect body and tight muscles.

　　Catherine Zeta Jones

　　Her good figure is obvious to all, and this big star can maintain such a hot figure only with the help of walking. After work, she always puts on a set of sportswear and walks for 30 minutes. In her own words: “Walking gives me a new understanding of work and life. It makes me feel that work is relaxing and the world is beautiful. After walking, my cervical vertebra felt so comfortable and no longer ached, so I decided to keep walking and join in. ”

　　Gains from walking: no more soreness in the cervical spine.

　　Nicole Kidman

　　Nicole Kidman fell in love with walking by accident. Because of her busy work schedule, she felt a lot of pressure and her body's detoxification function was in poor condition. At the suggestion of fans, she tried walking. Half a year later, Nicole Kidman's skin became rosy and translucent, and her body felt lighter. Now, she not only practices fitness walking herself, but also often recommends it to her friends!

　　What you get from walking: no poison in your body and a rosy complexion.