Walking posture is learned. If you don't warm up well, you are likely to pull a muscle. Exercise can improve your body's resistance and ease our mood. If you want to exercise yourself, you can consider this exercise. What are the benefits of walking posture and learning sharing?

Walking posture is learned 1 With the increase of age, various chronic diseases will also increase. In this case, the elderly will become dull in brain reaction ability, musculoskeletal support ability and body coordination ability. Once out of balance, it is easy to fall.

Therefore, in order to keep balance, the frail old people had better walk with crutches. The height of crutches should be consistent with the position of their hands, and the bottom and handle of crutches should be non-slip.

In addition, different types of old people walk differently.

When people with weak constitution take a walk, they should throw off their arms properly and stride, and the walking speed should be from slow to fast, so as to make the whole body move as much as possible, so that all organs of the whole body can participate in exercise and effectively promote metabolism in the body. Generally, I walk 1-2 times a day, each time 1 hour or so.

When obese people take a walk, they can appropriately lengthen the time and distance of walking and increase the amount of exercise. It is best to walk twice a day for an hour and a half each time. You can walk faster when you walk, so that the excess fat in your body can be fully burned, thus achieving the goal of losing weight.

When walking, patients with hypertension can try to make their feet touch the ground and their chests stand up, and don't bend over too much, so as not to oppress the chest and affect the normal function of the heart. The pace should be moderate and slow, not too fast, otherwise it is easy to raise blood pressure. It is best not to take a walk in the morning, but after dinner. Because generally speaking, people's blood pressure is the highest in the morning and relatively stable at night.

Patients with coronary heart disease should walk slowly to avoid arrhythmia and angina pectoris. It is best to walk for half an hour to an hour after meals, two or three times a day for half an hour each time.

When walking, diabetics should pay special attention to eat something first and not be hungry, otherwise it will easily lead to insufficient blood supply to the brain, hypoglycemia, and even dizziness in severe cases. When walking after a meal, you can appropriately increase your stride, hold your chest out and swing your arms. It is advisable to walk for half an hour to an hour at a time.

Because everyone's cardiopulmonary function is different, you should do what you can when walking. Speed up or slow down the walking speed according to their physical endurance. Once you have symptoms such as chest tightness, palpitation and dizziness, you should stop and rest.

Walking posture is learning 2 1, the correct walking posture.

1. 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.

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

When walking, diabetics should step up as much as possible, hold their chests out and swing their arms. Shake your legs vigorously, preferably after meals, to reduce the increase of blood sugar after meals. It is advisable to walk for half an hour or an hour at a time. However, for patients receiving insulin therapy, the time of insulin action should be avoided to avoid hypoglycemia. Walking is usually half an hour after a meal, and the activity time should not exceed 1 hour.

3, the weak: open your arms and stride.

To achieve the purpose of exercise, it is best for the infirm to walk more than 5 kilometers per hour. If you walk too slowly, you won't be able to keep fit. Only by striding, throwing off your arms and moving your whole body can you adjust the functions of various organs 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.

4, obese people: long-distance sprint.

Twice a day, each time 1 hour, the walking speed is faster. This can make fat burn, thus reducing weight.

5, hypertensive patients: the soles of the feet are upright.

Patients with hypertension should walk at a moderate speed. When walking, the upper body should be straight, otherwise it will oppress the chest and affect the heart function. When walking, you should make full use of the cushioning effect of the arch of your foot, and land on the ground with the forefoot, not with the heel, because this will make your brain constantly vibrate and easily cause temporary dizziness.

2. Some mistakes in walking.

Error 1: Keep your head down and hold your chest high.

The most common wrong posture in walking is to bow your head and hold your chest, or bend over. When the chest is restrained, the stretching space of the lungs is "squeezed", and breathing will become short, which will easily affect the cardiopulmonary function. Over time, you will find that your breath is very shallow, and it is often spit out in a hurry before it enters the lungs, which is not conducive to oxygen supply to the body. Tilting forward or backward makes your body out of balance and puts unnecessary pressure on your lower back, which causes joint pain.

When walking, hold your head up so that your neck and the rest of your spine form a straight line. Make sure your shoulders are relaxed and your abdomen is closed. There is a way to check, take a deep breath and pay attention to how the shoulders droop when exhaling. Falling forward means having a chest.

Mistake 2: The pace is too big.

Waving one's arms and striding like a meteor are considered by many people as a good sign of spirit. But when striding, it is often the thigh that drives the calf to throw out and the foot slams to the ground. Walking in this posture, the cushioning force of the sole of the foot becomes worse, which is easy to aggravate the knee joint injury. And your feet are too far away, and there is no motivation to move forward in front of you and your body. Walk every day, just use your most comfortable stride. If it is a brisk walk, the stride can be slightly larger, but it is advisable not to affect the natural landing of the feet.

Mistake 3: Bring the wrong things.

Don't take too many things in your hand when you walk. Too much weight may lead to shoulder and forearm injuries. But don't forget to bring water. Drink at least 1 glass of water every 30 minutes. If you find it troublesome to hold it by hand, you can put it in your pocket or use an insulated kettle rack to carry the water bottle.

Mistake 4: Walk quickly and stop suddenly.

If you walk very fast and suddenly stop, it will cause pain and a series of injuries. It's best to start slowly and take a 5-minute walking mode, which will increase the blood flow of leg muscles and warm the blood. After warm-up exercise, you can accelerate and increase energy consumption. Finally, slowly cool down. Relieve in the last 5 to 10 minutes, and use the slow-paced mode again to gradually cool down the body. If you stop suddenly, all the excess blood is pumped into the leg muscles and heart, making you feel dizzy and overheated.

Error 5: Repeat the same route.

Many people don't want to bother to plan their own route. They take the same route every day, which will be boring and difficult to stick to. It's better to try to change the route. If you have been walking in the park, you might as well walk in the gardens and botanical gardens, or walk in the slightly undulating mountains, which will have better exercise effect and enjoy more scenery than walking in a flat place.

3. A very practical way of walking

1, clap and walk

Pat away is a traditional way of fitness, which many middle-aged and elderly friends prefer. That is, when walking, the swing of two arms is used to beat shoulders, chest, abdomen, waist and other parts, which has the functions of relaxing muscles and tendons, relieving tension and eliminating fatigue.

Step 2 walk backwards

When we are in a community or park, we often see some old people walking backwards. Walking backwards is very effective. Walking backwards changes the walking direction and habit of human body, which is beneficial to exercise the sensory organs of human body and balance the feelings. Walking backwards, the toes touch the ground first, and then transition to the heel to achieve the purpose of massaging the acupoints and meridians of the feet. But don't go backwards too much.

3. Fast walking method

Walking fast is more suitable for young friends, but for middle-aged and old friends, this method is easy to be at a loss. This method is to speed up walking on the basis of ordinary walking, and walk at a speed of about 5000 meters per hour with arm swing. This way of walking increases the intensity of exercise, and healthy people can practice more. Generally, 20~30 minutes each time and 2~3 times a week can achieve satisfactory results.

4, rubbing your stomach for a walk

Walking on the abdomen means walking slowly and rubbing the abdomen counterclockwise. Sun Simiao, the king of medicine, insisted on rubbing his abdomen with hot hands after meals. He believes that "rubbing the abdomen after a meal can cure all diseases."

5, quantitative walking method

Quantization is easy to understand. This method is a way to improve the quality of exercise by specifying time or distance and quantity at one time. If the walking time remains the same, gradually increase the walking distance. This method has certain significance for checking and evaluating the effect of self-exercise and can be applied to middle-aged people.

6. Listen to music for a walk

This is a way to relieve stress and help digestion. But don't listen to those touching songs, it will speed up the pace involuntarily, which is not good for digestion.