Research shows that middle-aged and elderly women rarely take part in strenuous exercise, but as long as they walk for 30 minutes every day, the probability of stroke can be reduced by 30%, and the effect of preventing stroke is the same as jogging, playing tennis and riding a bike.
1968- 1994 experts from the school of public health of Harvard University conducted a long-term follow-up study on the relationship between women's sports and physiology, and the respondents were 72,488 women aged 40-65.
The research speech pointed out that walking for 30 minutes every day for middle-aged and elderly women has a good effect on preventing diabetes, heart disease, osteoporosis, stroke and some cancers. Women who have no exercise habits can achieve good results as long as they walk for 30 minutes every day from now on. If middle-aged and elderly women walk for 45 minutes to 1 hour every day, the probability of stroke can be further reduced by 40%.
As for how fast you walk, how fast is "walking"? The research speech pointed out that if the interval of 1 km is completed within 12 minutes, such a speed can be called "fast walking" because such a speed can make the cardiopulmonary function produce effective exercise.
In winter, many people are too lazy to go out at home However, Bing Ling, a fitness coach, suggested that fitness should be sustained to achieve the expected results. You may have said: it's cold, and you are all lazy. What can you do? Don't worry, here are some lazy sports suitable for smart people. Move the exercise to your doorstep to ensure that you can exercise your muscles, cheer up your spirits, enhance your resistance and warm your body in the cold wind.
Walk for 30 minutes after meals 1 hour. Even lazy people have to walk, right? Go, but not casually, but quickly.
Function: When people walk, the muscle system is like a rolling water pump, which can push the blood to turn dirty. Brisk walking can accelerate muscle movement, promote systemic blood circulation, increase oxygen consumption and increase the pace of the heart, which is very beneficial to improve the unique blood supply deficiency and cold feet in winter. Come on, you can still lose weight and keep fit in a month.
Tip: since it is a brisk walk, then speed is the hub. Coach Bing said that walking is something we do every day, and the speed is within 3 kilometers per hour. Walking at a speed of about 4.5 kilometers per hour is a brisk walk. In other words, it takes about 1 km to walk for ten minutes. Everyone is not required to have such a speed at the beginning, but to increase the speed step by step, from slow to fast. For the elderly and the infirm, the speed can be slightly reduced, about 4 kilometers per hour. The reason why we advise you to do brisk walking in winter is because there is a good weather environment in winter. In cold weather, we can't help stepping up when walking in the street, which is very beneficial to walking training. However, there is also a way to walk quickly. Don't shrink when you walk, hold your head high, keep your arms as wide as possible, and take big steps.
Suitable for the crowd: it is strongly recommended for lazy young people in winter and moderate exercise for middle-aged and elderly people.