Walking is a kind of aerobic exercise, the biggest feature is that it is simple and economical, and it can be finished without any fitness equipment at all. So what are the benefits of walking? What are the precautions when walking during exercise? What are the disadvantages of walking? Bian Xiao will tell you.

The benefits of a long walk

1, increase memory

With the increase of age, people's memory is also declining. Walking can increase memory. Remember to take a walk every morning, and your memory will get stronger and stronger.

2. Get through the meridians

Sitting in the office for a long time, I didn't pay attention to my health. The meridians are stiff, and the whole body will have small pimples. If I keep walking, there will be less acne.

Step 3 relax your pulse

The meridians are blocked, the pulse is naturally stiff, and the whole body is very tense and stiff. Take a walk for half an hour every afternoon to relax.

4, light body and mind.

Physical and mental disharmony, physical and mental uneasiness, physical and mental unevenness, and physical and mental diseases all come from qi and blood stasis. The reason of stagnation of qi and blood is that meridians are blocked. So the body and mind are not free. Through walking, qi and blood are smooth and body and mind are free. This aspect is related to Buchan.

5, increase heart function

I don't like sports, so I have a bad heart. I found that walking can enhance the heart function and make the heart slow and powerful.

Step 6 open blood vessels

Medically speaking, walking can enhance the elasticity of blood vessels and reduce the possibility of blood vessel rupture. I believe this sentence is because walking can enhance the elasticity of the whole body.

7. Strong muscle strength

I used to live irregularly, so my whole body muscles were stiff and inelastic, but I just had no strength. Walking really enhances muscle strength, as well as leg strength, foot strength, bones and muscles, and joint flexibility.

Precautions for walking

Posture: Don't be too relaxed.

The correct walking posture should be to hold your head high, your eyes should be straight, and your torso should be naturally straight; Abdomen, body center of gravity slightly forward; The upper and lower limbs are coordinated, the pace is moderate, and the feet have a sense of rhythm when landing.

Speed: two steps per second

Walk for 40 to 60 minutes at a time. Many countries suggest that taking 6000 steps or 10000 steps every day is actually a quantitative treatment of exercise time, which is about two steps per second. Exercise pays attention to step by step People who have just started exercising can walk for half an hour, and then gradually extend the time. When walking fast, the heart rate should be maintained at 120 ~ 140 times per minute, and slight sweating is appropriate. Middle-aged and elderly people with good physical conditions may not be able to achieve the effect of sweating through brisk walking. At this time, they can assist jogging and combine walking and running to achieve the purpose of fitness.