Drive in and out every day; Never climb the stairs when there is an elevator; When I get home, I either sit on the sofa and watch TV or lie in bed and watch my mobile phone. Climbing the mountain is very difficult and exhausting ... this "normal" lifestyle is staged around us every day. When we feel exhausted and our bodies have turned on the "sub-health" red light, we think of treadmills and swimming pools. In fact, there has always been the simplest, cheapest and most effective way to exercise around us-walking.

Benefits of walking

There is an old folk saying: practice before you go. There are many benefits of walking, which can exercise the bones and muscles, make the veins of congestion unobstructed and strengthen the limbs; Can enhance cardiopulmonary function and improve blood circulation; Walking every day can also improve the quality of sleep at night.

According to the World Health Organization, walking is one of the best sports in the world. Not only is it simple and easy to do, but it can also strengthen the body. It's never too late for men, women and children to start this sport.

What walking postures can maintain your body?

Walking on tiptoe can protect the kidneys.

With the increase of age, the kidney qi of the elderly gradually decreases. Traditional Chinese medicine believes that the kidney is the "innate foundation" and is closely related to bones, teeth and ears. Therefore, the decline of kidney qi in the elderly is mainly manifested in leg weakness, loose teeth and hearing loss. Old people with these symptoms might as well try walking on tiptoe.

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.

However, it is difficult to walk on tiptoe, especially for the elderly. We must do it step by step, and it is best to have AIDS patients around us at the beginning of practice. Stick to it for a long time, don't overdo it every time, and the elderly with severe osteoporosis are not advised to walk on tiptoe.

Walking quickly can prevent many physical problems.

Many authoritative studies have found that brisk walking every day can effectively fight diabetes, reduce stroke and prevent Alzheimer's disease. The study also found that brisk walking every day can improve immunity and reduce the chance of catching a cold by 30%.

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. The correct posture should be chest, hip and swing arm.

Walking backwards to treat 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 people who often sit for a long time, walking backwards can effectively relieve physical fatigue and backache.

Take measures to relieve constipation

Exercise itself is a natural prescription to improve constipation, and it is more targeted step by step. 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.

If the normal walking style makes you feel bored, you may wish to change your mode according to the above suggestions, and you will receive unexpected health care effects.