Take a walk in the body every day to keep fit. The body is the foundation of our life. Exercise is an important way for us to keep our body function. Active exercise is also an attitude towards life. Exercise can prevent "three highs". Take a walk in your body every day to keep fit and act quickly! I hope I can help you.
Walking for fitness every day 1
Walking is much healthier.
We often think that only strenuous exercise that makes people breathless and sweaty is healthy, but it is not. According to the research report of Stanford University, even short-term moderate-intensity physical activities, such as walking 10 minutes, can significantly improve health. In other words, as long as you move, it will be beneficial to your health and form the habit of lifelong exercise, which is far more fulfilling than three minutes of exercise.
Don't underestimate walking. Walking is a gentle whole-body exercise, regardless of gender, age, age, time and venue, and it doesn't need to spend a lot of money to buy additional equipment. For everyone, this is obviously a convenient and easy-to-achieve form of exercise. Xie Mingzhe, director of the Department of Health Nutrition of Taipei Medical College, is an advocate and practitioner of walking. When talking about the health benefits of walking, he said that Taiwan Province proverb says: Walking on two legs is brave. It is not only the help of walking to sexual function, but also the improvement of overall health, because walking will affect the muscles of the whole body. Indeed, walking is an aerobic exercise, which can bring the following benefits to the body:
* Reduce heart rate and strengthen myocardial function (cardiovascular system).
* Reduce bad cholesterol in the body and increase good cholesterol.
* Burning fat generates energy for muscle movement.
* Help control blood sugar.
* Exercise strengthens muscles.
* Promote metabolism and consume more calories.
* Help the body release a chemical substance-endorphin, which can make people feel comfortable.
After knowing the benefits of walking, you still have to walk on your own feet to really benefit.
Correct walking method
The correct way of walking is a way of walking that will not burden the feet and knees, and it will not be easy to get tired after walking for a long time. First of all, the posture should be correct.
1. Keep your back straight and don't push your shoulders.
Face forward, look forward 15 ~ 20 meters, keep your back straight, and don't use shoulder strength.
2. Elbows are slightly bent and knees are straight.
When walking, the elbows are slightly bent, the knees are straight, the heels land first, the weight moves from the outside of the feet to the toes, and the toes kick forward.
3, moderate pace, height X0.3
Too much or too little pace will lead to fatigue. The general standard is height X0.3, which is a relatively fatigue-free pace. Take a person with a height of 160 cm as an example, and the pace is about 50 cm. If the movement speed is fast, the pace should be slightly larger, taking the height X0.5 as the standard.
4. The range of toe kick is 5 ~ 10 degrees.
When walking, the distance between the knees of two feet seems to touch each other, which is the best distance. The toe kick should not be too big, and it should be 5 ~ 10 degrees outward; Old people often drag their feet, so they should pay attention to lifting their feet.
You can walk in your own comfortable way, but you should pay special attention to the correct walking method when walking as a sport.
You can walk for 30 to 40 minutes every day at first, but it's better to stretch it slowly when you get used to it.
Bad posture and injuries
Although everyone can walk without special teaching and study, for a long time, incorrect walking posture and habits have unconsciously damaged health. He Xinxuan, an attending physician of orthopedics in the Affiliated Hospital of Taipei Medical College, pointed out that people often carry some heavy backpacks or briefcases with them, and most of them are on one shoulder or the back of the hand, which is easy to cause muscle imbalance on both sides of the body and cause backache for a long time. When you check whether your walking posture is correct, you can pay attention to whether your body will lean to one side and whether your shoulders will be raised when you walk. When walking, it is best to avoid loading heavy objects as much as possible, and choose a backpack that can spread the pressure to the shoulders on both sides.
In addition, heel wear is also an index to detect walking posture, and the center of gravity can be seen from the position of sole wear. Generally, walking is based on the strength from heel and arch to thumb joint. Whether it is worn inside or outside, it means that the pressure on the foot joints is different, and it is easy to cause arthritis after a long time. Because when walking and standing, the whole body's strength is pressed on the feet, and the joint area is only a small ` 5 ~ 10 square centimeter. When all the weights are pressed on one side of the same point, plus the acceleration of gravity and inertia pressure when walking, the pressure on the joints will increase exponentially, which will of course have some adverse effects after a long time. At present, there are many rehabilitation devices such as foot pads and heel pads, which can meet different needs and correct the influence of uneven pressure, but it is best to use them according to the guidance of professional doctors. As for the so-called healthy shoes and healthy trails, only using a single support force when walking will also cause local pressure increase, which is easy to cause plantar myositis and heel tendinitis. Therefore, from the doctor's point of view, these walking methods are still not recommended.
Pain symptoms caused by plantar myositis and heel tendinitis often occur in middle-aged women aged 40-50. In addition to bad posture and shoes, excessive walking is also one of the reasons, such as ligament rupture and fracture during emergency March, which means it is not good to be too late.
Walking towards life
When walking, besides the bad posture and injuries mentioned above, the most important thing is to pay attention to safety and choose a pair of correct and comfortable shoes. As long as time is not pressing, try to walk between positions every day instead of taking transportation or elevators. Even if you can't leave a gap to walk, you can accumulate a certain amount of exercise. This is Professor Xie Mingzhe's practical experience in life sports.
People who don't exercise regularly may get sore legs at first, because energy comes from lactic acid produced by burning glucose in muscles, but the body will slowly adjust itself. After getting used to exercise, it will use fatty acids instead of energy, so the muscles will not be sore. Therefore, it is necessary to adjust according to the personal physical condition and gradually increase the time and distance. In addition, wearing a pedometer is also an auxiliary tool to help set goals and motivate yourself. You can record, evaluate and test whether you have achieved your daily exercise goals, and then develop exercise habits.
Relax, walk slowly and enjoy the scenery or pedestrians along the way alone; If you have company, the whole world will gossip, and the fun of walking is among them. I wish you a healthy life step by step.
Take a walk every day to keep fit. Two kinds of healthy walking exercises
Neijing pointed out that striding in court is a form of walking in the morning. Traditional Chinese medicine does not approve of running, but strongly advocates walking, walking and moderate labor within one's power. Here are some walking exercises:
1. Ordinary walking method: Walk at the speed of 60 to 70 steps or 80 to 90 steps per minute for 30 to 60 minutes each time.
2. Quantitative walking method: measure exercise intensity through pulse. People in their thirties generally take 130 times per minute as the standard; Forty-year-old people 120 times per minute; People over 60 years old 1 10 times per minute. Walk for 30 to 60 minutes at a time. This way of walking has a good effect on reducing abdominal fat, lowering blood pressure, and improving the body's light pleasure and hearing.
3, swinging arm walking method: when walking, the arm swings back and forth forcibly, which can enhance the mobility of the chest and is suitable for patients with chronic respiratory diseases.
4, rubbing the abdomen for a walk: a relaxing walk and gentle abdominal massage help prevent indigestion and chronic gastrointestinal diseases.
5. Climbing stairs uphill helps to prevent and treat hypertension, arteriosclerosis, coronary heart disease and obesity.