Walk in a fitness way that can't be ignored, and protect our joints so as not to be easily injured during exercise. People who don't exercise regularly should pay attention to these points. Exercise can relieve our mood. Let's take a look at the fitness way that can't be ignored.

Walking 1 is a fitness method that can't be ignored. Whenever it comes to exercise, everyone can find an excuse to be lazy, among which "busy" and "no time" are the most common reasons. However, walking is one of the best exercises recognized by the medical community, and walking 4000 steps a day is basically enough for one day.

Experts also pointed out that there is no need to be scared by the "4000 steps", because housework such as cooking, washing and sweeping the floor can actually be transformed into "1000 steps of exercise". This shows that even if you are too busy to go to the gym, sweeping the floor at home is actually exercising.

Washing clothes and cooking can be transformed into exercise.

Kong Lingzhi, deputy director of the Bureau of Disease Control and Prevention of the Ministry of Health, explained at the inaugural meeting of the Alliance of Health Communication Ambassadors in China that "walking 10,000 steps every day" is a well-known health goal, and to achieve this goal, we must first understand the concept of "1 0,000-step exercise". "1 1000 steps of exercise" is a unit to measure our exercise, which is equivalent to walking at a speed of 4 kilometers per hour 1000 steps (about 10 minute).

"1 1000 steps of exercise" is not a fancy concept, it can be transformed into a convenient and practical "ruler" to measure the amount of exercise of an activity in a period of time. This is the first move of activity and fitness put forward by the national healthy lifestyle campaign-taking thousands of steps as the ruler.

With a unified unit as the basis, the goal of "walking 10,000 steps a day" is no longer limited to walking, and even some activities that are not sports can be converted into several "1 1000 steps" through this ruler. People can accumulate various activities such as daily life, work, travel and sports according to their own time schedule and living habits, and calculate how many "1 1000-step exercises" their daily activities are equivalent to.

What are the misunderstandings of walking?

1, brisk walking is suitable for everyone.

Fast-walking exercise helps to promote endocrine regulation, enhance the coordination of cardiopulmonary function and exercise, and make our spirit more relaxed, but it is not suitable for everyone.

Some people who have recovered from cerebrovascular diseases or serious diseases are often weak, and walking often requires a lot of physical strength, so it is not recommended for people who have recovered from serious diseases to choose walking.

The longer you walk, the better.

Walking can help us consume excess calories and fat and make our bodies stronger. In order to achieve the effect of walking exercise as soon as possible, many people often ignore their health and endurance and want to extend the exercise time to achieve better results, which is actually unscientific.

Because the human body has physical endurance, if you exercise excessively, it will often be counterproductive.

Walking exercise can be done at any time.

Walking exercise also needs to choose a suitable time point, because the environmental factors such as light, temperature and humidity are different in a day, and the exercise effect and exercise method are also different.

Generally speaking, the suitable time for walking and exercise is after 3 pm, because the human body is in a state of fatigue at this time, and proper walking and exercise makes the human body more active. It can also promote the consumption of lunch and improve the absorption of nutrients.

Which walking exercise methods are more effective?

1, walk normally

In fact, walking is also beneficial to physical exercise, promoting blood circulation and relieving various abnormal blood pressure symptoms. It can also promote gastrointestinal peristalsis and food digestion and improve the absorption efficiency of nutrients.

Ordinary walking is suitable for walking at a speed of about 65 to 70 steps per minute, and only takes about 60 minutes at a time, which is very suitable for patients with coronary heart disease, respiratory system or digestive and absorption disorders.

Step 2 go

Fast walking can effectively relieve chronic arthritis and gastrointestinal diseases. Keep the walking speed at 90 to 120 steps per minute, and it only takes about 30 minutes each time to fully achieve the fitness effect.

But the specific effect should be related to the physical strength of the body and the time of exercise.

3, swing arm walking

Swinging your arms back and forth vigorously is helpful to strengthen the exercise of shoulders and chest, promote the activity of bones and muscles, reduce all kinds of cramps, and effectively alleviate the problem of tuberculosis or chronic bronchitis.

The above is an introduction to the misunderstanding of walking and some healthy exercise methods. I hope everyone will pay attention to it in their daily life, and then let their bodies be fully adjusted through some simple and effective walking exercises.