The benefits of long-term morning exercise are to protect yourself while exercising. You must consider your physical condition when exercising. Some people choose to take a walk in the morning. I have compiled information about the benefits of long-term morning walks for everyone. Let's have a look.
The benefits of a long morning walk 1 1. What are the advantages of walking in the morning?
1. Walking can improve the whole process of excitation, inhibition and adjustment of cerebral cortex, and then achieve the practical effects of relieving fatigue, releasing stress, calming down and keeping the brain awake. Therefore, many people like to take a walk to adjust their spirits.
2. When walking, due to the contraction of abdominal muscles, the inhalation is slightly aggravated, and the diaphragm fitness exercise is improved. Coupled with the "massage effect" of abdominal muscle fitness exercise on the stomach and intestines, the blood circulation system of the digestive tract will be improved, gastrointestinal peristalsis will be improved, and the ability to digest and absorb will be improved.
3. When walking, the lung ventilation increases, usually doubling, which is beneficial to the improvement of respiratory function.
4. Walking, as a kind of body-building exercise, can stimulate most muscles and bones of the whole body, thus improving the metabolic activity of the body, strengthening and smoothing the blood, thus reducing the possibility of arteriosclerosis.
Second, the wrong idea of walking.
1, blindly follow the trend and imitate others
For example, walking backwards can promote waist energy to a certain extent, but it is not suitable for anyone. Some elderly people blindly follow the trend, or regardless of whether the natural environment is safe, walking backwards may lead to falls and even serious injuries. Some people learn from others to shake their arms vigorously, thinking that this can increase the intensity of exercise, but this posture is only suitable for fast walkers, otherwise it will make the upper limbs very tired. In fact, walking slowly, of course, is to shake your arms back and forth, and it is best not to deliberately improve your posture. If you want to exercise more comprehensively, doing exercises in the middle is more effective.
Be sure to find a whole time for a walk.
Wage earners can take advantage of all the breaks to go for a walk, and going to work is the best hiking opportunity. It is suggested that anyone who walks less than 40 minutes can walk to work, so 24 hours of exercise intensity is enough. If the distance is far, you can get off early at two or three stops, which is an opportunity for a walk. In addition, you can walk in the corridor during work and walk around the office building or under the building during rest time.
Thirdly, it is good to take a walk in several aspects in autumn morning.
Walking is one of the most common and cost-effective ways to lose weight, especially in autumn. Cool temperatures can make walking a pleasure. However, the temperature difference between early autumn, middle autumn and late autumn is very large, which is very easy to cause respiratory diseases. Autumn is the frequent period of cardiovascular and cerebrovascular diseases. Some elderly people just plan to exercise too early in the morning, and may have just left home, and the average outdoor temperature cannot be integrated, causing symptoms.
Many people think that the earlier you exercise, the better. Actually, it's not. In winter, the temperature difference between indoor and outdoor is gradually increasing. Some people go out for morning exercises at four or five o'clock. At this time, people are very vulnerable to cold stimulation, which makes the already high blood pressure rise faster in the morning, thus enhancing the possibility of brain injury accidents.
Benefits of a long walk in the morning II. Walking every day has three advantages for middle-aged and elderly friends.
1, prolong life
Studies have shown that people who walk for more than 30 minutes every day, no matter how high their body fat content is, have a four-fold higher chance of longevity than others.
2. Prevent heart disease
Hong Zhaoguang, chief health education expert of the Family Planning Commission, pointed out that for most people, walking is the simplest and most convenient way to prevent heart disease.
3. Prevention and improvement of osteoporosis
Fu Qiang, a senior fitness coach, pointed out: "Walking can make bones support weight more reasonably, thus reducing the loss of minerals in bones and preventing and improving osteoporosis."
Water is "the first factor of longevity", sleep is "the best tonic in the world", walking is "the best exercise" and a good medicine for longevity.
The three best "longevity drugs" in the world are drinking water, sleeping and walking. The most important thing is that they are all free. Send it to friends around me, wishing everyone a long and healthy life, living to 100 years old or older!