Four healthy walking styles.
Take a step of 500 meters.
Practice: Taking a word step is also called taking a cat step, and the left and right feet take turns stepping on the center line between the two feet.
Efficacy: Because it will often twist, it can improve pelvic blood circulation, strengthen waist strength and promote gastrointestinal peristalsis.
Walk on tiptoe 10 minutes
Practice: the forefoot touches the ground and the legs alternately move forward.
Efficacy: Exercise ankle joint strength, improve ankle joint functional range of motion and joint stability, and enhance calf muscle strength.
Walk back for 30 minutes.
Efficacy: walking backwards has many benefits. It can exercise waist and leg muscles to promote blood circulation, deliver pain substances such as lactic acid to relieve low back pain, help strengthen the core muscles of the spine, stabilize the spine, relieve low back pain, and help restore lumbar lordosis.
At the same time, it can also protect the knee joint from opening the intervertebral disc, reduce the load of the intervertebral disc and improve the coordination of the whole body.
Walking and running alternate for 20 minutes.
Practice: If you feel that walking is too little, you can walk and run alternately. Run 15 step first, and then walk for 45 seconds; Or run for 60 seconds and walk for 3 minutes.
Efficacy: The advantage of doing this is that the amount of exercise is relatively large, which can not only burn fat to lose weight, but also reduce the pain and fatigue after exercise, and will not exercise excessively and damage the body.
Walking style of patients with chronic diseases
Pay attention to the reasonable way of walking, preferably walking slowly.
Insomniacs should walk slowly for half an hour at night and rest 15 minutes before going to bed, which has a good sedative and hypnotic effect.
Patients with hypertension should land on the ground with the sole of their feet, and don't land on the ground with the heel first, otherwise the brain will keep shaking and easily cause dizziness.
Patients with coronary heart disease should walk slowly after meals 1 hour to avoid inducing angina pectoris. Long-term persistence is helpful to improve myocardial metabolism and reduce arteriosclerosis.
People with mild cognitive impairment should walk with their arms turned back, put their hands on the Mingmen point of the lower back, slowly step back 50 steps, then step forward 100, and walk backward 5~ 10 times.
People with gastrointestinal diseases can rub their stomachs for a walk. When walking, they can massage their abdomen with their hands and walk 30-60 steps per minute. Massage for one week in each step, alternating clockwise and counterclockwise, and walk for 3-5 minutes each time.
Walking style of the elderly
Pay attention to exercise and lose weight. Weak people should throw away their arms and stride. If they walk too slowly, they will not be able to keep healthy. Only by taking big steps and throwing off your arms can you promote metabolism.
Obese people should walk a long way, sprint a long distance and walk a little faster, so that free fatty acids in the blood can be fully burned, thus losing weight.
Walking is a good way to keep fit and the simplest way to keep fit. As long as you master the right method, you can walk healthier!
Four common misunderstandings in walking
1, fast
Many people think that the greater the intensity of exercise, the better the effect. In walking and running, exercise intensity generally refers to speed, but the intensity is too large, which is easy to cause joint damage.
Step 2 get up early and leave in a hurry
It is a good habit to get up early and do morning exercises, but if you start to walk vigorously without eating breakfast or drinking water, your blood sugar will be too low, especially for patients with cardiovascular and cerebrovascular diseases, who may be tired, weak or even faint.
The weather is hot and cold.
Studies have shown that extreme temperatures will accelerate the arrival of cardiovascular diseases, and the temperature difference between morning and evening is the enemy of the heart and brain. Therefore, we should always pay attention to the weather changes. If the weather is bad, we can exercise indoors.
4. Walking too much
The number of steps of WeChat exercise is as high as tens of thousands. In fact, it has gone too far and may be counterproductive. Exercise enough, don't blindly pursue the number of steps.
According to China's health guidelines, adults should achieve moderate-intensity exercise equivalent to walking 6000 steps every day. If you have enough physical strength and time, you can walk 1000 steps every day, but the amount of exercise should match your physical condition. People who are overweight, have poor health and have chronic diseases should pay more attention to moderate exercise.
Do everything according to one's ability, and health care should not be rushed for a while, but should be done for a long time. Especially the elderly, their health is getting worse and worse, and they have more and more free time. How do they race against time to keep healthy at this time?