First, walking is suitable for most people, and it is simple and easy to operate. Men and women, old and young, tall and thin, can walk as long as they are not physically disabled. Moreover, walking does not require much on the environment. Whether it is roads, streets, parks and squares, or streets and fields, walking training can be carried out anytime and anywhere.
Second, the effect of walking and exercising is obvious. Walking is a very simple aerobic exercise, which can effectively eliminate excess energy, calories, fat and so on. Physically, it helps to lose weight and has a remarkable effect on body shaping.
Thirdly, walking can effectively prevent and control some chronic diseases that human body is susceptible to. It has obvious effect on common diseases such as hypertension, hyperlipidemia, hyperglycemia and fatty liver. In addition, it also has obvious control effect on male prostatitis and scrotal dampness.
Fourth, walking can change people's walking posture. People who often walk will change their habits such as hunching over, leaning their heads against their shoulders, becoming proud and striding forward, looking refreshed.
Walking can make people feel happier, have a more optimistic attitude and have a more positive attitude towards others.
The above is my personal opinion. Welcome friends to communicate.
Walking exercise is simple and easy, does not need special training and venues, and is suitable for men, women and children. It is the best exercise for all ages, especially for middle-aged and elderly people. Regular walking can prevent diseases, strengthen the body, make people feel happy, improve intelligence and prolong life.
First, regular walking can prevent and cure diseases. It can prevent cardiovascular and cerebrovascular diseases, promote patients' rehabilitation, and play a certain role in losing weight, reducing hypertension, controlling diabetes, preventing prostatic hypertrophy and overcoming insomnia.
Second, walking often can make you feel happy and keep your spirits happy. When walking, the beautiful scenery in front of you, children's laughter, birds' singing … all these can make people feel refreshed and relaxed.
Third, regular walking can make people live longer. Lack of regular exercise can easily lead to poor breathing and poor blood circulation, thus leading to cardiovascular and cerebrovascular diseases. Regular walking can accelerate the whole body blood circulation, effectively prevent and slow down the occurrence of various chronic diseases, thus achieving the effect of delaying aging and prolonging life.
Fourth, walking often can improve intelligence. Regular walking can increase brain metabolism and vitality, strengthen thinking, stimulate creativity, and give play to people's wisdom and potential. Many scientists, artists, etc. Get inspiration and wisdom by walking.
Walking has incomparable advantages over other sports. Therefore, let everyone join in this healthy exercise.
Walking is one of the best forms of exercise, and people who often walk must be healthy. This is the conclusion of scientific research and the verified scientific truth.
1. Regular walking can reduce weight, digest excess fat in the body and make it difficult to gain weight;
2. Regular walking can prevent chronic diseases such as hyperglycemia and hyperlipidemia, because regular walking can consume blood sugar and blood lipids accumulated in the body;
Walking is a whole-body exercise, which is good for the heart, bones and muscles.
As the saying goes, people get old first, and walking is just a good exercise for leg muscles and bones.
Walking is not limited by the venue and environment, and it is convenient and feasible to exercise.
Here, we should also remind everyone that walking is the best exercise, which is good for health, but any exercise is not omnipotent, so we should also pay attention to the amount. Especially middle-aged and elderly people, we should decide the number of steps to walk every day according to our physical condition and do what we can. Don't walk too much, lest you hurt your muscles and bones and cause leg pain.
I used to be in poor health and had many operations. Great pressure, fear of death. In 20 15 years, I suffered from very serious depression. I can't talk, eat, sleep, cry, cry or sleep for two months. I'm depressed. I lost 30 pounds and lived a miserable life. I saw a lot of doctors and took a lot of medicine before I could sleep. My niece took me to see the chief doctor and patiently told me the seriousness of depression. Her kind eyes encouraged me to overcome my illness and live. Miracles are bound to happen. She prescribed medicine for me and took it home. My plane ticket will arrive soon. There are still two days left. I had to fight the disease doggedly. Life is a kind of spirit, and my spirit can never fall. I made up my mind that I would board the plane and come to my son's house. My son doesn't take medicine every night. My son slept with me. After sleeping with me for 20 days, my son understood me very well. At that time, I was like a sick mother at the age of 6 1. With the care of my son and the encouragement of my daughter-in-law, I have been taken good care of in my life. At first, my illness gradually improved. I take care of my two grandchildren. They are one year apart, the oldest is one year and four months, and the youngest is four months. I love my grandson. He is mine. I keep a diary for my children every day to record their daily lives. The diary records the growth of two children. I have no time to think about other things. I just want to take good care of the lives and bodies of my two children. Watching children grow up safely and healthily has increased the housework at home. Cleaning the house, washing clothes, cooking nutritious meals for children and doing housework are the best exercises. I am very happy to be together as a family. My two grandchildren have grown up, and I am much more relaxed. 66 years old, stayed at his son's house for six years. I am in good health now. I don't take medicine every day Having a healthy body means loving my family and living a normal life. Special thanks to doctors, relatives, sons and daughters-in-law, colleagues and sisters. Everyone has been encouraging me, understanding me and caring about me. I am in good health now. After finishing the housework, my sister from Shanghai and I walked in the sun healthily. We all have endless secrets. We can take thousands of steps every day, and sometimes we can take more than 10 thousand steps. Walking can improve our immunity and resistance. Walking is the best exercise. She said that you can't tell that you are a person who has had liver surgery and a person who has had a mastectomy. You can't see that you are a man without money. You can't see that you are a poor man. Now you are a healthy person. You have a good attitude and it is not easy to survive. She said I was happy with you, and I smiled happily. We have endless ideas. We are all of the same age. We have the same language. We walked in the sunshine on the road healthily and looked at the flowers and trees on both sides of the road. My sister in Shanghai said that your life is as healthy as a tree, your heart is as beautiful as a flower, and your life is as strong as grass. She understands me very well. She's my cardiologist. Let me talk. We have endless ideas about health. I especially want to thank my sister from Shanghai for walking with me for a year, treating my heart disease and letting me speak. At the age of 66, I am getting better and better, and my mood is getting better and better. I am very happy. Only when I walk on the road healthily can I enjoy a better life. Health is a blessing, and health and freedom is a good life.
I want to study in middle school for six years. Because my family was poor and couldn't afford the food, I walked for six years and walked fourteen miles back and forth from home to school one day. In order to get to school, study by yourself early and practice the habit of walking quickly. In the days to come, I will leave whenever I can, and seldom take public transportation. After retirement, walking is my regular exercise, but with the growth of age, the time and speed of walking gradually decrease and slow down, and now I walk slowly for half an hour at a time. Walking quickly has exercised my good physical foundation. After a walk, I feel refreshed and light-footed. Insisting on walking has promoted the normal maintenance of weight, the improvement of organ function and the flexibility of my legs and feet. It is indeed beneficial to insist on taking a timely and appropriate walk. It is a safe exercise mode suitable for people of all ages, especially those with basic chronic diseases. However, we should also learn to walk correctly according to our own reality. Walking without your own reality may not be effective, especially excessive walking, which will hinder your health.
Walking is human instinct. Walking is the easiest way to exercise. You don't need equipment and venues, and you can go anywhere at any time. Normal people can walk. This is a sport for all ages.
Life lies in exercise, and human life cannot be separated from exercise. Walking is an indispensable exercise in life. The benefits of walking are numerous and well known.
The main advantage of walking is that it can prevent cardiovascular and cerebrovascular diseases and three highs; Enhance cardiopulmonary function; Promote blood circulation and reduce vascular diseases of lower limbs; Promote digestion and accelerate metabolism; Enhance bone density and prevent osteoporosis; Can reduce fat and improve sleep; Improve immune function, prevent and reduce some common and frequently-occurring diseases, and delay aging.
Although walking has many benefits, we must persevere, exercise regularly for a long time, develop good exercise habits and exercise moderately. Any exercise can only show its effect through the process of accumulation over time. Don't expect immediate results overnight.
My idea is that if my own conditions permit, on the basis of frequent walking, I will choose a suitable exercise that I like properly, so that the effect of exercise will be obviously improved.
Personal views are for reference only.
Walking is the most basic way to exercise every day, and it may also be the most convenient way to exercise. It is easy to learn, does not need any cost, and is hardly limited by time and place. It is safe and suitable for people of all ages, especially the elderly. Everyone can walk, which seems simple, but it needs the coordination of bones, muscles and nervous system, as well as the participation of respiratory system and cardiovascular system to complete this basic action normally. The Dietary Guidelines for China Residents (version 20 16) clearly points out that the daily activity of China residents reaches 6,000 steps, which is conducive to maintaining good health. The 6000 steps here are not as simple and easy as walking from the living room to the bedroom, from home to the door of the community or taking a walk after dinner, so it needs to maintain a certain speed and intensity.
This kind of high-intensity walking is also called brisk walking and belongs to aerobic exercise. Long-term walking can enhance myocardial contractility, increase blood supply to the heart, improve oxygen utilization rate and blood circulation efficiency of the body, and fully exercise cardiopulmonary function. Walking is also helpful to maintain vascular elasticity, consume excess fat, reduce blood lipid, delay atherosclerosis and prevent cardiovascular diseases. In addition, insisting on fast walking can also help to strengthen the muscle strength of lower limbs, improve joint stability, relieve bone and muscle pain, reduce bone loss, prevent osteoporosis, improve mental state, relieve mental stress, improve sleep quality, control "three high diseases" and improve fatty liver.
When walking, you must master the correct walking posture in order to achieve good exercise effect. When you walk, you should hold your head up, chest up and abdomen in. Don't bend over, let alone look down at our mobile phones and shake your arms. The range is larger than that of daily walking, but not too big, so as not to cause joint damage. In the last five minutes, slow down gradually, let the heartbeat gradually return to a calm state, and don't suddenly stop exercising. Even the correct walking posture will increase the burden on the knee joint. Long-term brisk walking will increase the risk of knee arthritis. Although walking is good for health, everyone should do what he can.
Keep moderate intensity when walking, so as to be beneficial to your health. How to judge whether the medium strength is reached? First of all, you can judge by your self-feeling. For example, when walking, the heart beats faster, the breathing deepens, the breathing is slight, the body sweats slightly, and the body temperature rises, which can basically be judged to reach medium intensity. In addition, it can also be judged by the speed of walking. For example, it is best for young people to walk 2 kilometers in 20 minutes, and middle-aged and elderly people can try to walk 2 kilometers in 25 minutes, which can be judged as moderate intensity. Finally, the most accurate method is to judge by monitoring the heart rate. You can wear a sports bracelet or watch when walking to monitor the target heart rate. Target heart rate =(220- age) 50% 80%. Take the 50-year-old as an example, the heart rate after exercise should be 85 136 beats/min.
Finally, I suggest you exercise at least 150 minutes a week, for example, exercise for 30 minutes five days a week. For friends with poor health, it is suggested that 6000 steps of exercise be divided into 2000 steps in the morning, 2000 steps at noon and 2000 steps at night. For friends who just started exercising, you can do it step by step. It is suggested to lower the goal and try to walk 4000-5000 steps every day.
With the enhancement of people's health awareness, more and more people are walking and exercising now. After dinner, groups of roadside, parks and playgrounds became a beautiful scenery. Walking is simple, suitable for all ages, immediate, popular, habit-forming, and long-term persistence, which is very helpful to improve physical fitness.
First of all, regular walking and exercise can strengthen people's physique.
Walking is a mild aerobic exercise, with a slow pace and careful methods, which generally does not harm the body. It also belongs to whole-body exercise, which can promote blood circulation, improve cardiopulmonary function and increase blood vessel elasticity. It is very beneficial to exercise lower limb muscles, especially to enhance leg muscle strength. Long-term persistence, reaching a certain intensity, can enhance the body's immunity and resistance, and has a good preventive and alleviating effect on chronic diseases such as "three highs", fatty liver and cardiovascular diseases.
Second, regular walking and exercise can promote the improvement of gastrointestinal function.
As the saying goes, "walk a hundred steps after dinner and live to ninety-nine." The biggest bad habit of people nowadays is to lie flat after meals. The more you rest, the lazier you get. The more you eat, the less you move, the less you want to move, and the more uncomfortable you feel. Walking after meals can promote gastrointestinal peristalsis, enhance gastric motility and accelerate the digestion and absorption of food, especially for people with indigestion. After walking, the body sweats slightly, the stomach is more comfortable and the whole body is more relaxed.
Third, regular walking and exercise can prevent the body from getting fat.
Nowadays, people eat well, are over-nourished, sit for a long time, have less and less physical labor, and more and more people are pregnant and fat. All kinds of chronic diseases began to come to you, especially middle-aged and elderly people. They should strengthen exercise, generally do healthy exercise, and feel relaxed and comfortable when walking. In order to reduce fat, moderate intensity walking speed is the best, lasting more than half an hour, and the stride is longer than usual. The combination of walking exercise and diet control will have a better fat-reducing effect.
Fourth, regular walking and exercise can make people feel happy and relieve stress.
Walking for fitness, chatting in groups of three or five and communicating with each other can bring people closer, especially now that adults and children are controlled by mobile phones, they are lonely inside, and people lack communication and have no time to communicate, which leads to more and more psychological problems. Walking exercise is a good platform for couples to communicate. Surrounded by picturesque scenery, the heart is easier to calm down. Parents are short-sighted and can bring each other closer. Walking exercises the body, delights the body and mind, improves the mood, abandons the troubles in the world, and makes it easier to be grateful for the beauty of family and society.
V. Precautions for Walking Exercise
1, try to choose suitable shoes and relaxed and comfortable sportswear.
2. Try to walk for half an hour after meals to avoid increasing the burden on the stomach.
3. Choose parks, sports fields and other safe places with good air quality and less people flow. Now many schools are open to the public at night, and walking on the plastic track is the best exercise.
4, the strength is appropriate, not excessive.
Go as far as possible. If you walk too much, it's easy to damage your health. Now some people walk tens of thousands of steps a day for a long time, which will do great harm to your knees and ankles. What suits you is the best. Don't blindly compare with others.
In a word, you will gain a lot by walking and exercising regularly and persisting for a long time. Your health will benefit you for life.
Exercise, good-looking, not easy to gain weight.
Walking is the best fitness exercise, which can exercise 50% of the muscles of the whole body, soften blood vessels and promote blood flow. Digestion and fat reduction. Be in a good mood.