First of all, walking and persisting in walking for a long time have many advantages, which will make people walk out of a tired state and be refreshed. But the way of walking is also very particular. Compared with other fitness exercises, walking should be the easiest to achieve, so how to make "walking" become "healthy walking"?

Secondly, the way of walking:

1 Walking mode: Its function is to relieve stress. About 2 kilometers each time; The walking frequency is 50-70 steps per minute, 3-5 times per week, and the gait is relaxed. When walking, the head, shoulders, hips, knees and feet are in a straight line. This posture, called "spine impartiality", should be maintained during the whole walking process. The more you walk, the stronger your body's ability to eliminate adrenaline (a hormone that causes nausea when you are nervous). Therefore, every exercise is like a general cleaning of your body. Walking can not only eliminate the tension of shoulders and back, but also eliminate the tension of waist and abdomen muscles, gluteal muscles and foot muscles. In addition, it can increase the number of sedative hormones that make people sleep soundly.

Stride: The effect is to strengthen bones and muscles. 2-3 kilometers each time, with no less than 100 steps per minute, 4-5 times per week; We need to speed up the pace. Its advantages are anti-aging, strengthening and maintaining bone health and muscle strength.

Race Walking: The effect is to control weight. Not less than 3 kilometers each time; Not less than 100 steps per minute. Gait: Go all out, use 65,438+00 toes for each step, and increase the hips to make people feel upward, no less than 4-5 times a week. The health benefit of race walking is that it can reduce the possibility of suffering from hypertension, diabetes, cholecystitis, heart disease and obesity.

Step 3: The effect is to promote heart health. 2-3 kilometers each time; Step frequency: about 0/20 steps per minute, 3-4 times a week. Its health benefits are: it helps to improve the cardiovascular system (including heart, lungs, arteries and veins), so that more oxygen can be inhaled with each breath.

If the above four walking modes are mixed, it will bring you more health benefits. Studies have shown that people who regularly take physical exercises such as walking can have a physiological advantage of about 20 years compared with those who lack exercise. For example, people who exercise regularly can maintain their physique around 30 years old at the age of 50.