Walking is a simple and effective exercise, which not only helps to relax the body and mind, but also brings many benefits to the body.

Studies have shown that walking for more than 7 hours a week can reduce the incidence of coronary heart disease and heart disease by 30% and the risk of pancreatic cancer by 50%.

Walking for an hour every day has a 50% preventive effect on type II diabetes.

For people over 60, walking for more than 45 minutes three days a week can avoid dementia.

Walking for 20 minutes every day helps to avoid premature death caused by cancer, heart disease and stroke.

Walking more every day has many advantages, but different people also need to pay attention to different walking styles. Let's take a closer look.

Walking patterns of different groups of people

1. weakness: open your arms and stride forward.

For the infirm, to achieve the purpose of exercise, it is best to walk more than 5 kilometers per hour, and walking too slowly can not achieve the purpose of strengthening the body.

Only by striding, throwing off arms and exercising the whole body can we adjust the functions of various organs in the body and promote metabolism.

And the best time is in the morning and after meals, 2~3 times a day, each time for more than half an hour.

2. Obese: Walking for a long distance

Twice a day, each time 1 hour, the walking speed is faster.

This can make fat burn, thus reducing weight.

3. Patients with hypertension: stand on the ground with the forefoot.

Patients with hypertension should walk at a moderate speed, and their upper body should be straight when walking, otherwise it will oppress their chest and affect their heart function.

When walking, you should make full use of the cushioning effect of the arch of the foot. Before landing on the sole of your foot, don't land on the heel first, otherwise your brain will be in constant vibration, which will easily cause dizziness.

4. Patients with coronary heart disease: Go slow.

Patients with coronary heart disease should not walk too fast to avoid angina pectoris.

Walk slowly after meals 1 hour, 2~3 times a day for half an hour each time. Long-term persistence can promote the formation of coronary collateral circulation, improve myocardial metabolism and relieve arteriosclerosis.

5. Diabetic patients: swing your arms, swing your legs, and hold your chest.

When walking, diabetics should step up as much as possible, hold out their chests, swing their arms and swing their legs vigorously.

It is best to do it after meals 1 hour to reduce the increase of blood sugar after meals. It is advisable to walk for half an hour or 1 hour at a time.

However, for patients receiving insulin therapy, the time of insulin action should be avoided to avoid hypoglycemia.

6. Other healthy people: Walk briskly.

If you can't stand running, you can choose to walk quickly.

A brisk walk can not only strengthen the body, but also reduce the damage to the joints.

However, there are also requirements for fast walking. The speed is 60~70 steps/minute, and 80~90 steps/minute, which is suitable for health preservation. 100~ 120 steps/minute, weight loss and fitness are more effective.

At least three times a week for at least 30 minutes each time.

When walking briskly, the heart rate should be kept at 120~ 130 beats/min, the step length should be 70~80 cm, and the distance should be 8500 steps as the upper limit.

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Editor: Zukang Technology

Source: pixabay, network (intrusion)

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