Benefits of walking
1, sleep aid
According to the National Sleep Foundation, a brisk walk in the afternoon can make you sleep better at night. Experts believe that walking can increase the level of the happy hormone serotonin, which can make you relax. Or because of walking, the body temperature rises, and the brain will get a signal to lower the body temperature and promote sleep. Avoid walking within 2 hours before going to bed, and the temperature will drop too late.
2. Reduce the risk of breast cancer.
According to a publication of the American Medical Association, even walking for a few hours a week can significantly reduce the risk of breast cancer. This view holds that walking can reduce the level of body fat, which is one of the sources of estrogen. The study surveyed 74,000 postmenopausal women aged 50-79.
For normal women, walking can reduce the risk of illness to a certain extent. It is inferred that young women can also get the same benefits from walking.
3, good for heart health
Researchers have found that walking for 30 minutes every day can reduce the risk of metabolic syndrome, inhibit the development of a series of risk factors that may lead to heart disease, and reduce the risk of diabetes and stroke.
In the United States, about 24 million women suffer from metabolic syndrome. If you can't spare half an hour for a walk every day, try this method. A British study found that active commuting (often walking or cycling to work instead of always taking the bus) can reduce the risk of 1 1% of heart disease, especially for women.
4. Reduce all kinds of pain and general discomfort.
Tai Chi walking can help reduce daytime pain. This method combines the ideas of Tai Chi, Yoga and Pilates. It seems normal to walk, but because you consciously relax, all parts of your body coordinate with each other, including the movements of your arms. When you walk, there is less pressure on your legs, which means less pain. Tai Chi walking can reduce the risk of injury.
5. A cheerful mood
Walking can also relieve people's depression, anxiety and other emotions, and release the pressure in life and work. Walking for half an hour at a time can make you happy.
A study suggests that a 90-minute walk five times a week can bring great changes to your mood. One explanation is that walking stimulates the body to produce endorphins, which makes people feel relaxed and happy.
Step 6 stay slim
Walking for 30 minutes every day can prevent most people who lack exercise from getting fat. The researchers also pointed out that women who walk for one hour five times a week can consume 1500 calories a day and avoid gaining 25 pounds a year. The reason why walking can control your weight is very simple and too easy. The more exercise you do, the fewer people you do.
Walking skills
1, let the whole body relax naturally before walking.
Exercise limbs properly, breathe evenly, be calm, and then take a leisurely walk. The ancients said, "You should stand first, shake your clothes and hold your breath, do meritorious deeds slowly, and then take a leisurely walk, so that you will have enough spiritual strength to combine your two swords." It can be seen that total relaxation is an important step to increase the effect of walking exercise.
If the body is bound and nervous, the muscles and bones can't be relaxed, the movements will inevitably stagnate and uncoordinated, and the muscles and joints can't be easily exercised, so the purpose of exercise can't be achieved.
2. Walk calmly and gently.
You shouldn't worry, let alone let trifles occupy your mind. "You must have a state of leisure", which can relieve brain fatigue, improve intelligence and nourish the soul. A leisurely mood and a happy mood can not only improve the interest in walking, but also be an important condition for walking for health.
3. When you walk, you should walk easily.
Just like taking a leisurely walk, the whole body can be adjusted to peace. Sun Simiao, a doctor in the Tang Dynasty, advocated that "actions should not be sick". This kind of footwork, although slow in shape, is easy and slow, with smooth qi and blood, smooth pulse and internal and external coordination, which is beyond the reach of other strenuous exercises. Can achieve a good exercise effect. It is especially suitable for the elderly, infirm and patients with chronic diseases.
4. Walk step by step and do what you can.
Old Heng Yan said: "Living in a house, there is often nothing to do, that is, walking slowly indoors from time to time and turning dozens of times to make the tendons move and the collaterals circulate." Because I have been here for a long time, the pace can be gradually increased to thousands. Occasionally, if you want to go far, you must do what you can, and you can't force it ... "It means to walk according to your own physical strength, step by step, and do what you can, so that you can be diligent and not exhausted.
This is especially important for the elderly, the weak and the sick. For strong people, we should also be careful not to overdo it. If we are too tired, we will consume gas and hurt our health, which will not only fail to achieve the purpose of exercise, but will be harmful to our health.