Experts believe that 6000 steps a day ≈3 to 4 kilometers walking distance ≈30 minutes of moderate-intensity exercise.
Recommended by the Nutrition Society of China: The Dietary Guide for China Residents also suggests that adults should take more than 6,000 physical activities every day.
Therefore, 6000 steps a day is the healthiest step to walk!
The best way to exercise is walking.
Sweating is expensive! Active sweating is referred to as "moving sweat" for short. Chinese medicine theory has a high evaluation of "moving sweat" and thinks that "moving sweat is expensive". Among the components of sweat, 98% is water, and 2% contains urea, uric acid, lactic acid and salt. Sweating not only cools the human body, but more importantly, many wastes in the human body, such as lactic acid and uric acid, are all wastes; Such as excessive sodium chloride and even toxins, such as heavy metals and chemicals; There are many organic substances such as fat, which cannot be completely excreted through stool and urine, but must be excreted through sweat glands.
When people excrete "sweat", the process of body temperature rise and fall makes blood vessels more elastic. Especially in winter, exercise every day for at least half an hour at a time to improve human blood circulation, stimulate cardiopulmonary function and enhance immunity. Too short exercise time will not have any effect, while too long and too long exercise time will reduce human immunity, make mental fatigue and slow physical recovery. Everyone's physical strength is different. The general principle is to sweat slightly after exercise, don't feel too tired, and grasp the time.
As long as you finish these 6000 steps in one breath, your health will be qualitatively improved.
As the saying goes, "You can live ninety-nine if you take a hundred steps after a meal." I hope everyone can walk 10 thousand steps every day. You can take a few steps in the toilet, go upstairs and downstairs, and take a few steps in the office, which adds up to 4000 steps. But after 4000 steps, 6000 steps can really improve everyone's health. It is best to finish these 6000 steps in one breath. As long as you finish these 6000 steps in one breath, your health will be qualitatively improved. The best exercise time is from 8 am to 10.
Our heart beats 65438+ million times a day, and after the blood goes out, it will return to the heart. Who is working? 640 muscles in the whole body. As long as the muscles move, blood will be squeezed back into the heart. Our eyes will open, close and open again, and the eyelids will squeeze the blood from the eyeball back to the heart. When we walk, every step is equivalent to squeezing blood from our feet back into our hearts.
I'm telling you, it's very simple to make your heart better by walking: raise your arms, preferably shoulder height, move your feet away and take a deep breath. Sticking to 15~20 minutes every day is more effective than walking for two hours.
Walk for half an hour every day to help exhaust, and gastrointestinal diseases will stay away from you.
Anyone who burps after meals is seriously ill. People who eat whole grains will produce gas, but the gas must be exhausted from the back. Walking can help you exhaust. I found myself with bad intestines, flatulence, indigestion and constipation. Walk for half an hour to an hour after dinner every night, and bloating, stomach acid and flatulence will stay away from you.
Old people are short but big, which is caused by bad walking posture. Now teach you a cure for foot disease:
Walking on tiptoe every night when walking in a corner (when walking, the heel is raised, the forefoot is on the ground, and the feet are alternately walking), and if you persist for a period of time, your foot disease will definitely get better.
Walking is a specific medicine for preventing and treating cancer.
Walking can be regarded as a specific medicine to prevent and treat cancer! If you can walk 1 mile within 20 minutes every day, it will have obvious benefits for the prevention and treatment of breast cancer, prostate cancer and intestinal cancer, and the highest death risk can be reduced by 50%.
Prevention of breast cancer
A study involving 4 million women in France shows that women of any age who walk 1 hour every day can reduce the risk of 12% of breast cancer.
Prevention of colorectal cancer
A long-term study of 70,000 people by Harvard School of Public Health found that walking for 65,438+0 hours a day can reduce the risk of colorectal cancer by half.
Prevent pancreatic cancer
Walking for 30 minutes after meals every day can reduce the risk of pancreatic cancer by half. Researchers pointed out that pancreatic cancer is mostly related to excess calories, and walking will consume a lot of calories.
Fight prostate cancer
After a long-term follow-up of 1455 patients with prostate cancer, the University of California found that as long as they walked for 3 hours a week, the degree of cancer deterioration was 57% lower than that of those who did not exercise. The reason is that walking can improve endocrine and regulate hormone levels.
improve immunity
A study by Loughborough University in the United Kingdom also found that brisk walking every day can improve immunity and reduce the chance of catching cold and respiratory diseases by 30%.
Prevent heart disease
Walking for 30 minutes every day can maintain the health of heart and lung function.
Prevention and treatment of diabetes
According to American nursing health research, walking 1 hour every day has a 50% preventive effect on type 2 diabetes.
Avoid fatty liver
Studies have found that people who walk regularly have better blood circulation. Blood can flow to the ends of many capillaries in the liver, and the metabolic function of the liver is good.
Prevention of arteriosclerosis
Walking for more than 20 minutes helps to decompose and burn neutral fat in the body and prevent arteriosclerosis.
Delaying joint muscle aging
The American Journal of Arthritis and Rheumatism reported that compared with running, walking has less damage to joints, can delay the decline of joint function, enhance muscle function, help maintain the good ability of lower limbs and prevent osteoporosis.
Cervical spondylosis, just walk 200 steps a day.
Teach everyone a way of walking called "leaving at ten o'clock". Someone asked, is it ten o'clock in the morning or ten o'clock in the evening? It is neither morning nor night, but doing an action.
Raise your hands horizontally, and then raise them 45 degrees upward. These two arms are regarded as the hour hand and the minute hand on the clock. When you open them to the position of 10: 10, the action is "10: 10". Our requirements are palms down, arms slightly at the sides of the body, fingers straight and head raised. In this way, keep walking 200 steps every day.
Think it's simple? Just try it. When you walk to 100, your arms will be sore, but the muscles around your neck and shoulders will be well exercised. As long as you stick to 200 steps every day, the cervical pain will definitely get better when you practice on the third, fourth and fifth days.
Walking is that simple.
Why are there so many benefits?
Experts say that long-term, rhythmic and relatively fast walking can improve health for six reasons:
Consume calories, which is beneficial to weight control;
Promote venous return of lower limbs and protect the heart;
Exercise physical coordination ability and sense of balance to delay aging;
Exercise bones and muscles, dredge the veins of blood stasis;
Enhance cardiopulmonary function and improve blood circulation;
Relax your tired brain and regain your energy.
Walking in the right posture can drive the human body 13 large muscle groups to move at the same time, thus enhancing physical fitness and improving immunity. Crucially, walking is the safest exercise for people of all ages.
People should first really realize the necessity of walking. All fitness is a process from heart to body, and they are determined to stick to it and make walking more challenging and satisfying. You can take a pedometer with you when you walk, or download mobile phone software with pedometer function, so that you can know the progress and achievements of walking in time, which is more conducive to persistence. You can walk with your partner, meet friends, or walk with your family, which is conducive to mutual promotion and persistence. When walking becomes a fixed link like eating, it will be uncomfortable if you don't walk for a day.
In a word, the best way to exercise is to walk. Walking is a specific medicine to prevent cancer, which can prevent many diseases such as heart disease, diabetes and arteriosclerosis. Now keep walking every day. Friends, let's get up!