It's true that walking speed can predict your life span!
First, let me ask you a question:
"Two people of the same age, one walks like a fly and the other falters. Who do you think is in better health?
"The answer is self-evident.
Although walking is a very common thing, the state of walking can reflect our physical condition to some extent. Not only that, but also the speed of walking can tell whether a person can live long.
Researchers at the University of Pittsburgh in the United States summarized nine studies: the speed of walking can well predict the length of life:
"Walking after a meal can live 99 years"; "It is better to walk than to practice a hundred times"; The World Health Organization also pointed out: "Walking is the best exercise in the world." All these show the health benefits of walking.
When we often walk in nature, fresh air and beautiful scenery around us will not only make people feel very comfortable, but also improve the nervous function of the human body, make the brain relax, feel happy, cultivate sentiment, help to eliminate fatigue, get a positive rest, improve work efficiency, and even play a certain role in treating depression. Compared with other sports, walking does not need much warm-up, and it is healthier, safer, simpler and more effective, especially suitable for people who don't like sports. If you rush to run, your knees, tendons and other parts are easily injured. Some people with heart, kidney, liver and other organs or metabolic system problems may even have obvious insufficient blood oxygen supply. Therefore, walking exercise is a good medicine without side effects.
Before walking,
We must first make three preparations:
1, worn correctly. Wear a pair of soft-soled running shoes to protect the ankle from injury, and wear a comfortable sportswear, which is conducive to physical activity.
2. Fully warm up. Do stretching and stretching exercises to prevent sports injuries.
3, bring a bottle of water, add less water during exercise, and add more water to prevent dehydration.
Matters needing attention when walking
0 1 total amount of exercise
Young people walk 8000 steps to 1000 steps (about 5-7 kilometers) every day. According to the original level, they can gradually reach the above total amount within half a year.
02 exercise intensity
The best aerobic heart rate is 170 minus age. The state at this time is that you can finish the whole sentence continuously without panting or sweating.
03 deadline
Walk continuously for more than 30 minutes, at least 3~4 times a week, preferably/kloc-0 times a day.
04 Walking posture
The center of gravity of the body moves in the order of heel-lateral foot-little toe-big toe, and the whole sole is evenly stressed. Hold your head high, stride forward and swing your arms.
05 Suitable equipment
The weight of the shoes should be less than 1% of the weight, and the included angle between the heel and the ground should be 20~30 degrees; The front is loose, soft, elastic and breathable. Clothes are loose, breathable and sweat-absorbent.
If walking for a long time is boring, you might as well walk in another way, which will get unexpected health effects.
Walking style 1: Walking on tiptoe.
Walking in this way can make the forefoot the only bearing point of all the weight of the body, so it can strengthen the acupuncture points in this part of the forefoot. As we know, there is a reflex zone of Shaoyin Kidney Meridian in this place, and it is very good to take this road frequently to protect the kidney. However, this way of walking, the amount of walking every day should not be too much. Generally speaking, it takes 10 minutes a day.
Walking mode 2: Run while walking.
This way of walking is very suitable for people who want to lose weight. Maybe you will feel strange, what does this way of walking have to do with longevity? Actually, there is. We know that once the body mass index value is too high and the blood lipid content is too high, it will be more prone to get sick, and the probability and possibility of cerebral thrombosis, stroke and other diseases will be higher. How to live a long life with all kinds of diseases?
Walking mode 3: Go quickly to prevent diseases.
Walking fast every day can effectively fight diabetes, reduce stroke and prevent Alzheimer's disease. British research also found that brisk walking every day can improve immunity and reduce the chance of catching a cold by 30%. For menopausal women, the health care function of brisk walking is more obvious. After menopause, the probability of suffering from hypertension, diabetes and dyslipidemia will gradually increase. Middle-aged and elderly women walk for 45 minutes to 1 hour every day, which can reduce the probability of catching the wind during this time period. Want to stay in shape? You don't have to go to the gym, it's actually more effective to go quickly!
Walk for 40 minutes to 1 hour every day, with 120~ 140 steps per minute, so that the heart rate can reach 120~ 150 times per minute, reaching the standard of aerobic exercise, and you can feel a little sweaty when walking. When walking briskly, you should strut your head, straighten your arms, step out, stride as long as possible, push your hind legs, lift your front legs forward, adjust your breathing frequency evenly with your pace, inhale deeply and exhale slowly. This way of walking can mobilize about 50% of your leg muscles. From the perspective of Chinese medicine, this exercise can dredge the the twelve meridians and blood distributed in your limbs, and you will feel refreshed after a brisk walk.
Walking mode 4: Walking backwards to treat low back pain.
Backward walking originated in the 1970s, when some track and field athletes were injured. This method was used for physical recovery exercises. Later, some sports experts pointed out that walking backwards is actually a good exercise method. Walking backwards can exercise the muscles of the back that are rarely used at ordinary times and balance the exercise effect. For sedentary people, walking backwards can effectively relieve physical fatigue and backache. However, the physical function of the elderly is degraded and their balance ability is reduced. When walking backwards, you are likely to fall and bump because you can't see the road behind you. In addition, the old people can't walk too fast because of their inflexible legs and feet, so the exercise intensity is very small, which has little influence on the exercise of cardiopulmonary function and is not economical in terms of fitness effect. Therefore, the old man should try not to walk backwards. It is recommended that people who like to walk backwards try to choose a flat road surface. In the environment with few people around, you can use the combination of walking forward and walking back for half an hour every day to exercise all parts of your body.
Walking mode 5: twist and adjust the stomach.
When we are sitting or lying down, the internal organs are extremely crowded and piled up together. When the body shakes, the internal organs of the body will feel "comfortable" because of the space for activities. Therefore, adding some body movements when walking, such as hip twisting, is equivalent to "massaging" internal organs and helping gastrointestinal peristalsis. Sticking to 10 minutes every day will have a good effect. In the process of brisk walking, increasing the rotation of waist and crotch makes the body twist rhythmically during walking, which can promote defecation, prevent constipation and reduce the high incidence of rectal cancer.
Walking style 6: Walk slowly after meals.
Best time: 45 to 60 minutes after a meal is the best time for a walk. If you walk at a speed of 4.8km/h for 20 minutes, your body will consume the most calories, which is most beneficial to lose weight. If you take a walk for 2 hours after a meal, the effect will be better and it will be more conducive to fitness.
When walking, we can cooperate with the movements of our arms and hands to enhance the effect of fitness:
Swing arm walking
This method is a practice method of swinging your arms back and forth with deliberate force when walking. It can promote the activities of the exerciser's shoulders and chest, and cooperate with breathing movements, which is beneficial to the treatment of respiratory diseases. The time and speed of walking can vary from person to person.
Walking with rubbing abdomen
When walking, put your palms on your abdomen and navel, and do clockwise and counterclockwise massage, 36 times each. This method is beneficial to prevent and treat gastrointestinal diseases, accelerate blood circulation, promote digestion and improve health.
Pat walking method
When walking, swing your arms naturally, and pat your shoulders, chest, abdomen, waist and back with your palms. This is a traditional health care method, which can massage acupoints, relax tendons and activate collaterals, relieve tension and eliminate fatigue.