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.
What are the advantages of taking a walk after supper?
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.
Walking is not a tiring exercise. Although it is full-body exercise, it is fundamentally the easiest exercise. Walking can mobilize most of the bones in the whole body, improve the amount of bone exercise, and promote the growth of bones, blood circulation and metabolic activities of the human body. Thereby reducing the possibility of getting sick.
Walking is like "massaging" the whole body.
Modern people are sedentary. In the busy eight hours, their asses have to stick to the chair all the time. After a long time, their muscles became stiff, their back ached and their legs ached, and the organ function of the whole body weakened, and various diseases followed. Don't underestimate walking. Experts at home and abroad have found that when people walk, 95% of their muscles and bones are mobilized, their metabolic activities are enhanced, and their blood flow is smooth, just like "massaging" the whole body from head to toe, which not only releases stress, but also protects the heart and brain.
Besides being good for the heart and brain, walking is a good way to protect the stomach and lungs. Sedentary will limit the expansion of the lungs and affect the depth of breathing. When walking, the ventilation in the lungs is more than doubled than usual, which is conducive to the improvement of respiratory system function. Once the physical activity is less, the gastrointestinal function will be weakened, which is easy to cause indigestion and constipation. When walking after meals, abdominal muscle exercise can effectively massage the gastrointestinal tract and improve its digestion and absorption ability.
In addition, walking is also very helpful to relieve stress. White, a famous American cardiologist, said: "A brisk walk until you feel a little tired is an ideal sedative for treating emotional tension.
When walking, lower limb muscles strengthen their activities, squeeze venous blood vessels rhythmically, promote blood circulation, and make them return to the heart quickly, which can reduce the possibility of arteriosclerosis. American sports medicine doctor Levi also pointed out: "Walking for 20 minutes can increase the heart rate by 70%, which is exactly the same as jogging." For the brain, regardless of age and geometry, walking can keep the brain active and even improve its reasoning ability. A psychology professor at an American university said that walking is like a magic pill to delay brain aging, which can reduce the risk of Alzheimer's disease. "It is better to take a walk with family and friends. Walking and changing can enhance brain ability. "
Walking after meals is also exquisite, and it is best to take a symptomatic walk.
First, people who are weak had better walk more than 5 kilometers per hour. If you walk too slowly, you won't be able to stay healthy. Only by striding, opening your arms and exercising all over your body can you adjust the functions of all organs in your body and promote metabolism. And it is best to do it in the morning or after meals, 2 ~ 3 times a day, each time for more than half an hour.
Second, insomniacs can take a walk 15 minutes before going to bed at night. Walking for half an hour every time, 80 meters per minute is appropriate, which will get better sedative effect.
Third, patients with coronary heart disease 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, effectively improve myocardial metabolism and relieve arteriosclerosis.
Fourth, diabetic patients should step up as much as possible when walking, hold their chest and swing their legs vigorously, preferably after meals, in order to reduce the increase of blood sugar after meals. It is advisable to walk for half an hour or 1 hour at a time. However, for patients receiving insulin therapy, the peak time of insulin action should be avoided to avoid hypoglycemia. Walking is usually half an hour after a meal, and the activity time should not exceed 1 hour.
5. Patients with hypertension should walk at a moderate pace. When walking, the upper body should be straight, otherwise it will oppress the chest and affect the heart function. When walking, you should make full use of the cushioning effect of the arch of the foot, and land on the ground with the forefoot first, instead of the heel, because this will make the brain constantly vibrate and easily cause temporary dizziness.
Precautions for walking after meals
1, the energy consumed by walking in a hurry after meals actually overdraws the physical strength before meals, and the blood in the human body will be more distributed in the active parts such as the trunk and limbs, which will reduce the blood supply of the gastrointestinal tract and the secretion of digestive enzymes. At this time, if you do some activities with high sensitivity and accuracy, such as driving, it will easily lead to adverse consequences.
The energy consumed by walking after meals is an overdraft of physical strength before meals.
2. According to the investigation of experts of American Health Care Association, many car accidents are related to drivers driving immediately after meals-sitting in the cab after meals, blood concentrated in the stomach, severe brain hypoxia, difficulty in concentration, slow reaction speed and reduced flexibility.
3, some people are suitable for "walking" after meals, which means poor physical fitness, especially those suffering from diseases such as gastroptosis. These people should not take a walk after meals, and even general walks should be reduced. You can choose to lie flat after meals 10 minutes.
4, because the food in the stomach is full after a meal, then doing upright activities will increase the vibration of the stomach, increase the burden on the stomach, and cause or aggravate gastroptosis. Patients with cardiovascular and cerebrovascular diseases are most afraid of exercise after meals. Because gastrointestinal activity increases after meals, gastrointestinal blood flow increases and cerebral blood flow decreases accordingly.
In addition, there are several kinds of people who are not suitable for walking immediately after meals.
People with coronary heart disease and angina pectoris. Doing a lot of exercise immediately after meals may induce angina pectoris and even myocardial infarction. It is best to take a walk after dinner 1 hour for half an hour at a time, and be careful not to walk too fast.
Patients with hypertension, cerebral arteriosclerosis and diabetes. It is best to sit still and close your eyes after meals 10-30 minutes before taking a walk. Walking immediately is prone to postural hypotension, leading to dizziness, fatigue and even syncope. It is best for patients with hypertension to keep their upper body straight when walking, otherwise it may oppress their chest and affect their heart function. It is best to walk with the forefoot on the ground, not the heel on the ground first, otherwise the brain will be in constant vibration, which will easily cause temporary dizziness.
People with chronic active gastritis and peptic ulcer. Walking immediately after a meal will increase gastrointestinal peristalsis, and the food eaten will stimulate the stomach wall, which is not conducive to the repair of gastric mucosa.
Walking immediately after a meal will increase gastrointestinal peristalsis.
Anemia and low blood pressure. After a meal, a lot of blood is supplied to the stomach. Walking is easy to cause relative cerebral ischemia, dizziness and even fainting. Generally speaking, such people can choose to get up early for a walk.
The correct way of walking
In fact, walking is also exquisite. The knee joint secretes synovial fluid. With the increase of age, the elderly produce less and less synovial fluid, which leads to brittle knee joints. Elderly people with hyperosteogeny should pay special attention not to do too many squats during exercise, and the more they do, the better. Wear a pair of comfortable shoes when walking, and choose sunny weather for walking. Don't go for a walk too early in the morning, wait until the sun comes out, and drink 1 glass of water before and after walking to avoid dehydration. Stretching during or after walking will have a icing on the cake exercise effect; Avoid strenuous exercise for too long, and it is most appropriate for the elderly to walk for less than 40 minutes.
Focus on
When you walk, you must pay attention to your steps and take a rhythmic road. Pay attention to the soles of your feet. You'd better feel the soles of your feet start to heat up. This is the best way to relax tendons and activate collaterals, promote blood circulation and remove blood stasis, and it can also improve neurasthenia and insomnia. Be careful when walking, so as to have a good effect.
Bearing walkway
Before going out, take two larger plastic bottles from home and fill them with water to make simple dumbbells. Zhang Chi pointed out that keeping the weight of the left and right hands consistent with each other also plays a great role in the gait balance of the elderly.
Pat your arms and ears.
Zhang Chi suggested that the old man clap his hands before and after walking, pat the gallbladder meridian on both sides of his body, gently rub his ears and pat his arms. These are all good auxiliary actions, which can promote the smooth flow of meridians and harmonize qi and blood.
Climbing and walking
Climbing mountains can exercise more back, hip and thigh muscles than walking on the flat ground. Crawl for 15 minutes, and then return to the starting point at the same time, which is equivalent to walking 3.2 kilometers. However, it is best for the elderly not to try too big a slope to avoid damaging the knee joint.
Enlarge the stride
When you walk, you can make your legs and hips exert more strength and burn more calories.
Constantly adjust the walking speed.
This means that you can run for a while while walking, and then return to the state of walking and cycling. Variable-speed walking can mobilize more muscles to participate in the exercise process and better exercise cardiopulmonary function.
Editor's summary: The above is the introduction of "Walk a hundred steps after a meal and live to ninety-nine". We can often see that many people will go out for a walk after dinner, which is very good for people's health. However, walking is also to keep healthy. We should walk in the right way. The article describes in detail the benefits of walking to us and how to walk. I hope everyone can apply it to life and take the road of health science.