Do you know what is the advantage of walking? Many people complain that they have no time to exercise. They think it takes a lot of time and energy to do physical exercise. Actually, it's not. We often say that walking after dinner will live to ninety-nine, so walking is also an exercise for us. Let's look at the benefits of walking.
What are the benefits of walking? 1 1. Exercise the heart and blood vessels.
Because walking is a kind of whole-hearted exercise, the hands, feet and brain are active, which can promote the operation of cardiovascular system, regulate the blood circulation system and respiratory system of human body, maintain the flexibility of various muscles and nerves of the body, and at the same time promote the oxygen supply and "breathing" of the brain, which has a great improvement effect on people's reaction ability.
Step 2 keep in good condition
This may be better for people who lose weight. Indeed, one of the advantages of walking is that it can consume heat and "release" the heat of the human body by walking. In particular, walking after meals is more conducive to the consumption of calories and can also promote the absorption of the stomach, which has a good effect on the treatment of constipation.
3. Improve human metabolism
The human body needs to rely on metabolism to function normally, and walking every day can speed up the metabolism of the human body. Some research experiments show that the metabolism of people who walk every day is nearly three times higher than that of people who don't walk often, which shows the benefits of walking.
4. Adjust people's mood
The biggest advantage of walking is to adjust people's mood and balance bad emotions, especially walking on quiet and comfortable country roads, which can make people feel more peaceful. If you are in a downtown area, you'd better choose a community garden or park, get close to nature and take a walk in the fresh air. This is the best way for people in society to solve their worries.
What are the benefits of walking? Ordinary walking: the walking speed should be kept at 60 to 90 steps per minute, and it is advisable to take 20 to 30 minutes each time. This method is suitable for the elderly suffering from coronary heart disease, hypertension, sequelae of cerebral hemorrhage or respiratory diseases.
Stroll: strut for 30 to 40 minutes at a time. This method is suitable for patients with chronic arthritis and gastrointestinal diseases in recovery period.
Walk backwards: keep your knees straight, look straight ahead, back 100, and then forward 100, and repeat for many times. The method can prevent and treat lumbocrural pain and gastrointestinal dysfunction of the elderly.
Walking with swinging arms: when walking, the two arms swing greatly with the pace, which can strengthen the joint and respiratory function and prevent scapulohumeral periarthritis.
Abdominal walking: this is a traditional exercise regimen of traditional Chinese medicine. Massage the abdomen with both hands for one week, alternating positive and negative directions, 40 to 60 steps per minute, 5 to 10 minutes each time. This method is suitable for the elderly with chronic gastrointestinal diseases.
Sit down after lunch
Traditional Chinese medicine believes that qi and blood belong to yang in the morning and begin to produce yin at noon, that is, the heart meridian with less hand yin is the most prosperous, which is the time to nourish the heart. Sitting quietly for a while at noon is of great benefit to nourishing the heart, which can make you energetic in the afternoon or even at night, help promote blood circulation, and indirectly play the role of nourishing the heart, benefiting qi and nourishing tendons and activating collaterals.
Take a walk after supper.
It is also meaningful to take a walk after dinner. After a busy day, it is good for your health to take a walk and relax after a meal, but the habit of putting down chopsticks and leaving is not advisable. Because the food you eat needs to stay in your stomach for a period of time, mix with the gastric juice that helps digestion and absorption, and then slowly discharge from your stomach and enter the duodenum. Standing up and walking immediately after eating will undoubtedly add a lot of tension to the stomach out of thin air and destroy the normal working procedure.
A proper rest after a meal is good for your health.
Take a rest after meals 10- 15 minutes and then walk for health care. According to everyone's physical condition, the time for walking after meals can be selected from 10-30 minutes. Weak and elderly people can walk less to avoid feeling tired and increase the burden on the heart; People who are usually lack of exercise, overweight, indigestion and loss of appetite are suitable for walking more. In short, "sit after lunch and leave after dinner", long-term persistence will be beneficial to health.
The benefits of taking a walk after dinner:
1. Walking can improve the process of excitement, inhibition and regulation in the cerebral cortex, thus achieving the effects of eliminating fatigue, relaxing mood, calming down and clearing the heart, so many people like to use walking to adjust their spirits.
2. When walking, due to the contraction of abdominal muscles, breathing is slightly deepened and the diaphragm moves up and down. In addition, the "massage effect" of abdominal wall muscle movement on gastrointestinal tract will strengthen the blood circulation of digestive system, increase gastrointestinal peristalsis and improve digestive ability.
3. When walking, the ventilation in the lungs is more than doubled than usual, which is beneficial to the improvement of respiratory system function.
4. Walking, as a systemic exercise, can mobilize most of the muscles and bones of the whole body, thus enhancing the metabolic activity of the human body, developing muscles and smoothing blood flow, thus reducing the possibility of arteriosclerosis.