You may not believe it, but there is one thing we do every day, and we must do it, which is so good for our health that we don't want it, and that is: walking! ! In fact, many people know that walking is a very good way to exercise, and the World Health Organization also recognizes walking as "the best exercise in the world"! However, many people walk incorrectly, and the walking posture is very simple. Some experts have found that different walking styles have different effects. If we can do this, not only the effect will be more accurate, but also the risk of cancer will be reduced by half. How to walk more accurately and reduce the risk of cancer by half? First of all, talk about the benefits of walking. Everyone knows that walking is good. What are the benefits? Many netizens don't know much about it. Research shows that if you walk for 7 hours a week and do it every day, you can reduce the incidence of coronary heart disease and heart disease by 30%. Every step can promote 50% blood flow, promote blood circulation and remove blood stasis; It can squeeze 50% of blood vessels in human body, which is a simple "vascular gymnastics"; Exercise at least 50% muscles, which helps to maintain the total muscle mass. The risk of pancreatic cancer can be reduced by 50%. If you get cancer once, people who walk regularly have a 57% lower degree of cancer progression than those who don't exercise. Walking for an hour every day has a 50% preventive effect on type II diabetes. Can reduce the risk of breast cancer 12%. For the elderly over 60 years old, walking for more than 45 minutes three days a week is helpful to maintain good cognitive function and avoid dementia. Walking for 20 minutes every day can help people avoid premature death caused by cancer, heart disease and stroke. Walking should also be "watching people eat food". Although everyone can do it, it still needs some skills to achieve the effect of exercise. Different people should adopt different walking styles. 1. weakness: open your arms and stride over the weak to achieve the purpose of exercise. If you walk too slowly, you won't be able to keep fit. Only by striding, opening arms and exercising the whole body can we adjust the functions of various organs and promote metabolism. It is best to do it two or three times a day for more than half an hour each time. 2. Obesity: Long-distance walking twice a day, each time 1 hour, the walking speed is faster. This can make fat burn, thus reducing weight. 3. Hypertensive patients: It is appropriate to walk at a medium speed with a chest high, and the pace is appropriate at a medium speed. When walking, the upper body should be straight, otherwise it will oppress the chest and affect the heart function. When walking, we should make full use of the cushioning effect of the arch of the foot, otherwise the brain will be in constant vibration, which will easily cause dizziness. 4. Patients with coronary heart disease: patients with coronary heart disease who walk slowly should not walk too fast, so as not to induce angina pectoris. Walk slowly after meals 1 hour, 2~3 times a day for half an hour each time. Long-term persistence can promote the formation of coronary collateral circulation, improve myocardial metabolism and relieve arteriosclerosis. 5. Diabetics: Swing your arms and legs. When walking, diabetics should increase their pace as much as possible, swinging their arms and legs vigorously. It is best to do it after meals 1 hour to reduce the increase of blood sugar after meals. It is advisable to walk for half an hour or 1 hour at a time. For patients who are receiving insulin therapy, the time of insulin action should be avoided to avoid hypoglycemia. 6. Other healthy people: I can't stand walking and running. It is better to choose walking and walking, which can not only strengthen the body, but also reduce the damage to the joints. Long-term persistence will have a better effect than running. Take a brisk walk. Are you on the right track? Walking at a brisk pace, the speed is exquisite: the slow speed is 60~70 steps/minute, and the medium speed is 80~90 steps/minute, which is suitable for health care; 100~ 120 steps/minute is more effective for weight loss and fitness. The frequency is particular: at least 3 times a week, each time for at least 30 minutes. Exquisite indicators: heart rate 120~ 130 beats/min, step length 70~80 cm, distance 8500 steps. Introduce 8 scientific walking methods for you to get out of a healthy body. 1.""10 minute 10 minute "Walking: protect the cervical spine, lift your arms obliquely upward, just like a watch hand pointing to the position of" 10 minute10 minute ",hold your head up and chest out, and do 200 walking exercises every day. Efficacy: This way of walking helps to exercise the muscles of shoulder and neck, and relieve and prevent cervical diseases. When walking in "10" and 10 ",the walking speed should be reduced appropriately to keep the balance of the body; To ensure the accuracy of the action, don't relax because of arm pain. 2. "Breathe three times, breathe once" Walking: the best way to nourish the lungs: count "one, two, three, four" in your mind when you walk every day. One, two, three, four represents four steps. The first step, the second step, the third step is inhalation, and the fourth step is exhalation. The movements are exaggerated and the body is straight, and hunchback is not allowed. Efficacy: This way of walking helps to enhance lung immunity and the elasticity of lung cells, improve the permeability of pulmonary blood vessels, and thus protect lung health. Breathe away, it is best to choose an environment with many trees, high water humidity and high negative oxygen ion content. 3. Step by step: prevention and treatment of constipation: the left and right feet should take turns to step on the position of the midline between the feet. When the left and right soles touch the ground, the hips twist to the left and right respectively, and the upper body remains relaxed. Take step by step as a link of walking every day, and walking 500 meters is enough. Efficacy: this kind of walking will drive the crotch to twist, which will help to increase the strength of the waist, * * * gastrointestinal peristalsis, and can effectively prevent constipation. Don't swing your hips when you walk. Twist your hips too much. Try to keep your body balanced so as not to sprain your ankle. 4. Shoot while walking: breathe smoothly. Specific methods: ① When walking, raise your hands half-way, and the tiger's mouth is Zhang Kaicheng-shaped. ② When your left foot moves forward, open your hands to both sides. When your left foot touches the ground, pat your left chest with your right hand and your right back with your left hand. (3) Then take the right leg, beat the right chest with your left hand, beat the left back waist with your right hand, and move forward while flapping. Efficacy: This way of walking can exercise the lungs and help to breathe smoothly. Keep your body upright and keep your eyes forward when you walk. Teacher Zhang Shihua found through years of walking fitness that if the coccyx is slightly raised forward when walking, it can not only expand the scope of walking fitness and health care, improve walking efficiency, but also reduce walking fatigue. How to use the coccyx to move forward with strength? I can't explain it clearly in a few words. Limited to space, I won't go into details today. I will share it with you in a few days. 5. Step with both hands: Anti-hunchback method: When walking, the upper body is straight, the head is raised, the chin is extended forward, and the shoulders are extended backward. The stride length should be straight with the distance between the arms, and the arms should swing back and forth, generally at 80 ~ 90 steps/minute. Efficacy: Old people often have weakness and relaxation of back muscles, which leads to spinal deformation and hunchback. When walking, you might as well stride with your hands open, so that you can relax the muscles of your back and abdomen, exercise the muscles of your back and abdomen at the same time, and reduce the burden on your waist. When the elderly walk, they should master the appropriate speed according to their own situation. If it is too fast, it is easy to lose balance, if it is too slow, it will not achieve the effect of exercise. 6. Alternate walking and running: prevent old cold legs: If you feel that the amount of walking is too small, you can alternate walking and running. First run 15 step, then walk for 45 seconds, and exercise alternately for 20 minutes; Or run for 60 seconds, then run for 3 minutes, alternating for 30 minutes. Efficacy: Walking and running alternately can enhance physical fitness and increase the strength of back and legs, which has a good effect on preventing and treating "old cold legs" and lumbar muscle strain; This can exercise a lot and burn fat. This way is stronger. Shake your legs, swing your arms, relax and relieve muscle tension after exercise. A way of walking has an effect, telling family and friends that everyone can walk healthily! You are cordially invited to pay attention to this herbarium in big doctor, and get massive health information every day. The content of the article is for reference only and does not represent the doctor's diagnosis and opinion. 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