Walking is the healthiest exercise 1 and the best exercise in the world.
Who defines walking as? The best sport in the world? . Research shows that all kinds of anatomical structures, physiological functions, the formation of heart and lung, and the position of bones and muscles are the most suitable for walking. Walking softly has magical anti-aging effect. As long as adults keep walking regularly for more than 12 weeks, they will achieve the effect of good posture and thin waist, and they should be strong and should not be tired. In addition, it can also treat headache, lumbago and shoulder pain and promote sleep. Experts suggest that healthy adults take a walk every day as a regular lifelong exercise.
Walking is safer than jogging.
Once upon a time, jogging was considered as an excellent whole-body exercise, but now we have explored a safer, simpler, more effective and more beneficial exercise mode? Go! Walking is more effective than walking and safer than jogging, especially for women over the age of 30 who seldom exercise. Running rashly can easily hurt their knees and tendons. People with heart, kidney, liver and other organs or metabolic system problems will have obvious insufficient blood oxygen supply. When walking, the impact on people's soles is about 1~2 times of their body weight, only about 1/3 of jogging. The influence of walking on the body can improve immunity and delay aging.
Walking is the most common behavior and the most economical exercise, but it often has extraordinary effects. Regular walking and exercise can reduce the risk of heart disease by 30% and diabetes by 50%, and can also prevent and treat diseases such as depression and neurasthenia. Proper intensity and time, walking and exercise can promote the function of immune system and delay the aging of immune organs.
3、? Walking is the best tonic?
This statement comes from Hippocrates, the originator of western medicine, and Chinese medicine is also called walking? Father of all tests? . Over the years, many studies have confirmed that a regular walking plan can improve the health of all parts of the human body. For women who care about their health, instead of swallowing a lot of health care products, it is better to go out of the house and cheer for their health more actively.
4. Lazy sports
For many office workers, insisting on physical exercise is tantamount to a fantasy. Three days of fishing and two days of drying nets, and several expired fitness cards make most people very helpless. Now, the gospel of lazy people has come, and the western medical community, which is convinced of the effect of walking, says that exercise is not the only way to keep healthy. Experts believe that you can get rid of it by walking for 30 minutes every day? Adult disease? Danger. People who walk 10,000 steps every day will reduce their risk of cardiovascular and cerebrovascular diseases by 60%.
5, get out of good shape, fitness and lose weight.
Most women are most worried about thick thighs, fat hips and protruding stomachs. Having a slim figure is a special concern for every woman. At present, many sports medical experts agree that long-term scientific walking exercise can reduce excess fat in the body and make the body symmetrical and bodybuilding, which is one of the most remarkable bodybuilding projects in many sports.
6, happy body and mind, happy walking
When you are outdoors and take a walk in nature regularly, the fresh air and beautiful scenery around you can make people feel very happy, and even have a certain effect on treating depression. Walking exercise is also a natural sedative. Regular walking exercises can improve the excitability of the nervous system, suppress depression, and make people feel happy, relaxed and energetic after walking.
7. Zero cost and high return
Walking fitness, flexible time, not limited by venues and equipment. Don't worry about the expiration of the fitness card, don't specially arrange the fitness time, and don't go to the closed gym with everyone to sweat like rain. As long as you walk with your legs open, health and happiness will automatically find you. Moreover, walking is the most environmentally friendly fitness exercise. Let's start our low-carbon life by walking!
There are seven reasons for a simple walking regimen to make people excited and take action. Why don't you people who are lazy to exercise try to walk easily? Let's act for our own health.
Benefits of physical exercise 1, increase memory.
In fact, our memory will deteriorate with age, so how to enhance our memory in life? Then you can't live without walking. For your memory, you'd better walk more after getting up every morning.
2. Get through the meridians
Sitting in the office for a long time, I didn't pay attention to my health. The meridians are stiff, and the whole body will have small pimples. If I keep walking, there will be less acne.
3, dredge the pulse
The meridians are blocked, the pulse is naturally stiff, and the whole body is very tense and stiff. Take a walk for half an hour every afternoon to relax.
4, light body and mind.
Physical and mental disharmony, physical and mental uneasiness, physical and mental unevenness, and physical and mental diseases all come from qi and blood stasis. The reason of stagnation of qi and blood is that meridians are blocked. So the body and mind are not free. Through walking, qi and blood are smooth and body and mind are free. This aspect is related to Buchan.
5. Enhance heart function
Generally speaking, lazy people don't like to do sports, so their hearts are not very good. If you insist on walking every day, you can strengthen the operation of your heart, so that your heart will become less fragile and you will not worry about what will happen to your heart one day.
Step 6 open blood vessels
Medically speaking, walking can enhance the elasticity of blood vessels, reduce the possibility of blood vessel rupture, and also enhance the whole body elasticity.
7. Enhance muscle strength
Life is irregular, so the muscles of the whole body are stiff and inelastic, and there is no strength. Muscle strength is enhanced after walking, as well as leg strength, foot strength, bones and muscles, and joint flexibility.
8. Smooth blood circulation
The qi and blood of the human body are not smooth, because the meridians are impassable, and people are prone to get sick. Walking can open channels and collaterals and enhance human blood circulation and metabolism.
9, reduce the five zang-organs diseases
The five internal organs need exercise, and if you don't exercise, you will naturally get sick. Therefore, walking can enhance the secretion function of digestive gland, promote the normal peristalsis of gastrointestinal tract, increase appetite and enhance the elasticity of five internal organs, and many diseases will naturally heal.
10, cure three highs.
There are three highs, and the doctor has prescribed many prescriptions, which have not had much effect. Let's get going. We lost 40 pounds in five months, and the three highs are three. Walking has a good effect on preventing and treating hypertension, diabetes, obesity and habitual constipation.
1 1, spiritual happiness
According to Tibetan medicine, regular walking can eliminate ischemic symptoms of the heart or lower blood pressure. Make the human body eliminate fatigue, feel happy and relieve palpitation. People's unhappiness is related to blood, and walking can lower blood sugar and blood lipid; Eliminate blood congestion, anemia and other garbage, and people will be happy without garbage in the blood.
12, beautiful figure
Whether a person is beautiful or not is directly related to his pedigree. If there is no rubbish in his blood, he must be beautiful. If there is more rubbish in his blood, he is naturally not beautiful. Therefore, walking can eliminate the garbage in the body and blood, reduce the accumulation of abdominal fat and keep the beauty of the human body.
13, reducing myocardial infarction
Medically speaking, myocardial infarction is mainly caused by blood stasis and blood clots blocking blood vessels. Walking can reduce the formation of thrombus and the possibility of myocardial infarction.
14, enhancing renal function
People are lazy and unwilling to move. Sitting for a long time will hurt the kidneys, leading to kidney deficiency, nephritis, kidney calculi's disease and renal failure. Therefore, if the blood supply to the kidneys is insufficient, the liver blood will be insufficient; Liver blood deficiency, lacking in energy, began to get sick. In order to treat diseases and take medicine, and increase the burden on the kidney, walking can reduce taking medicine, thus enhancing the function of the kidney.
15, Qingnao
Stay in front of the computer, read and write articles at home, and your mind will be unclear. Let's take a walk and accept the fresh air outside. Your brain thinking activities will become clear and flexible, which will obviously eliminate brain fatigue and improve learning and practice.
16, enhance vision
Reading books, playing computer and sending wechat too much, my eyesight has deteriorated. According to the test of relevant experts, people who walk for one hour three times a week for four months in a row are more responsive and have more advantages in vision and memory than people who don't like sports.
17, prolong life
Life is the meaning of sports. Walking is a kind of body-building method with static movement and static movement, which can relieve neuromuscular tension and stabilize mood, thus naturally prolonging life.
18, developing wisdom
There is an indirect relationship between stupidity and bloodline. There is a lot of rubbish in people's blood, so people naturally become stupid, and stupid people can't develop wisdom. Regular walking can eliminate the garbage in the blood, fatigue, happiness, palpitation, waste gas pollution, physical fitness, mental activity and wisdom. For your health, please start walking.
19, which is good for brain health.
Outdoor exercise helps the brain release more endorphins, and outdoor walking is more beneficial to mental health than indoor treadmill exercise.
Walking precautions 1. Warm your body.
The body is the capital and foundation of exercise, and the bearing capacity of all parts of the body is limited. Therefore, it is necessary to have a time to prepare for activities before hiking, and move all joints from bottom to top until you feel soft and warm, so that you can really start hiking from slow to fast. Because the amount of exercise on foot is very different from that on foot.
Step 2 do your best
Have a comprehensive understanding of your body, such as how good your physical fitness is, what is the limit distance to walk, and whether you have any old injuries, especially your legs and feet. What is your necessary first aid medicine and so on.
In addition, you must choose a pair of suitable shoes for yourself. The sole should have a certain thickness and elasticity, and the weight should be lighter, because this is the quality guarantee of your walking and will also protect your legs and feet well.
Some hikers, such as teachers or shop assistants, have to stand or walk for a long time. Unconscious knee injury may be heavier than others, so it is not recommended to do walking exercise with high load for a long time.
Step 3 get to the point
Control the rhythm and try to maintain a uniform speed. The best walking speed is walking without breathing, and the pulse should not exceed 120 beats/min. Some people say that increasing the number of steps can save labor, but long-term striding will increase the impact on joints and easily cause joint damage, so it is best to walk at the usual pace.
When walking, try to let the heel land first, and the whole sole is evenly stressed. When walking, if you feel pain in your toes or soles, you will walk on the inside or outside of your feet for fear of blisters, causing local stress on your feet, which will cause local injuries after a long time.