First, walking is the healthiest.
According to the World Health Organization, walking is one of the best exercises in the world, which is simple and effective. It's never too late for men, women and children to start this sport.
Make three preparations before you go: 1. Wear it 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, warm-up: do stretching exercises, stretching limbs to prevent sports injuries. 3, bring a bottle of water: when exercising, add less water and add more water to prevent dehydration.
Secondly, walking has many benefits.
Many authoritative studies have found that brisk walking every day can effectively fight diabetes, reduce stroke and prevent Alzheimer's disease. A study by Loughborough University in the United Kingdom 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. Harvard University found that middle-aged and elderly women walk for 45 minutes to 1 hour every day, and the chance of catching the wind can be reduced by 40%. In order to ensure the exercise effect, each brisk walk should last at least 40~60 minutes. People who have just started to exercise can gradually increase the frequency and duration of exercise, first take a walk every other day, starting from half an hour, and then insist on exercising every day after getting used to it. When people are walking fast, they feel a little wheezing and sweating, indicating that the amount of exercise is up to standard. Some people like to walk with their hands behind their backs, so the exercise value of walking is almost zero, and the correct posture should be to hold out your chest. Harvard University found that middle-aged and elderly women walk for 45 minutes to 1 hour every day, and the chance of catching the wind can be reduced by 40%.
Third, the walking method
1, walking backwards = treating 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. Wu, a professor at Beijing Sport University, pointed out that walking backwards can exercise the back muscles that are rarely used at ordinary times and balance the exercise effect. For sedentary people, walking backwards can effectively relieve physical fatigue and backache. 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.
2, please step by step = relieve constipation
Yang Li, a professor at China Academy of Sciences, pointed out that exercise itself is a natural prescription to improve constipation, one step at a time, which is more targeted. The key point of walking step by step is that the left and right feet should step on the center line between the feet in turn. When the left and right soles touch the ground, twist your hips to the left and right respectively to keep your upper body relaxed. This kind of walking will drive the crotch to twist, which will help to increase the strength of the waist, stimulate gastrointestinal peristalsis and effectively prevent constipation. You don't need much exercise to walk one step at a time. Think of it as a part of walking every day. Walking 500 meters is enough. In addition, when walking, you need to be careful not to swing and twist your hips too much, and try to keep your body balanced to avoid spraining your ankle.
3, patting away, breathing smoothly
When you walk, your hand is half-raised, and the tiger's mouth is Zhang Kaicheng-shaped. When you step forward with your left foot, open your hands to your sides. When the left foot hits the ground, the right hand gently slaps the left chest (the upper 1/4 area of a straight line drawn vertically and horizontally with the nipple as the origin), and the left hand slaps the right back waist. Then take your right leg, beat your right chest with your left hand, beat your left back with your right hand, and walk forward while patting. According to Zhao Zhixin, Secretary-General of Beijing Scientific Fitness Expert Lecturer Group, this way of walking can exercise the lungs and help to breathe smoothly. When walking, keep your body upright and keep your eyes forward.
4. Walking and running = losing weight
Do high-intensity exercise for a short time first, and then switch to a slightly longer low-intensity exercise to allow the body time to recover. This is called interval training. Compared with continuous aerobic exercise, interval training has higher exercise intensity and can reduce pain and fatigue after exercise. At the same time, high-intensity exercise also accelerates fat burning. When exercising, you can run for 15 seconds and then walk for 45 seconds, so that you can exercise alternately for 20 minutes. You can also run for 60 seconds and then walk for 3 minutes, so you can see the effect by alternating 30 minutes.
5, just left = good temperament
Queen Elizabeth II has always presented herself as a healthy and energetic woman. One of the important reasons is that the queen has a unique way of keeping in good health. For decades, the queen has insisted on walking on weekends. She walks in a special way, adopting a "step forward". You don't have to walk in a standard posture like a soldier. As long as you put your feet on the ground and look forward until you feel sweaty, you will achieve the purpose of exercise.
6, tiptoe = kidney protection
When walking on tiptoe, the inside of the forefoot and the thumb of the foot play a supporting role, while the kidney meridian of Foot Shaoyin, liver meridian of Foot Jueyin and spleen meridian of Foot Taiyin pass through here. This can massage the foot three yin, and warm and tonify the kidney yang through the kidney meridian with insufficient yin. Walk on tiptoe every day 10 minutes or so. You can stop and go halfway, rest when you are tired, and achieve the purpose of stimulating acupuncture points. But it's difficult to walk on tiptoe, and we must do it step by step. At the beginning, it is best to have AIDS patients around you.
There are many ways to keep healthy, but the most natural and healthy way may be walking. Therefore, Bian Xiao suggested that everyone should walk more to make the leg muscles stronger!