Walking is the simplest and most economical way, and it is also the best way to prevent and treat human diseases and keep fit. It can be used for adjuvant treatment of three high, obesity, osteoporosis, cervical and lumbar diseases, cardiovascular and cerebrovascular diseases, etc. For a long time, many people will take a walk as a leisure way after tea, but ignore its health care, prevention and treatment. Here are some practical walking methods suitable for middle-aged people.

Walking method suitable for middle-aged people

1. Fast walking method

Fast walking is a way of walking a little faster than usual. Generally speaking, about 5000 meters per hour, accompanied by arm swing for 20-30 minutes each time, 2-3 times a week, healthy people can practice more.

Pat while walking

Pat away is a traditional and common way of fitness, that is, when walking, you can use your arms to swing and pat to achieve the purpose of fitness, and pat your shoulders, chest, abdomen, waist and other parts with your arms. This method has the functions of eliminating fatigue, relaxing muscles and tendons, and relieving tension.

3. Quantitative walking method

Quantitative walking is a method to improve the quality of exercise and achieve fitness by specifying the time, distance or amount of each walk. For example, you can keep the walking time unchanged and gradually increase the walking distance. This method has certain significance for checking and evaluating the effect of one's own exercise.

Step 4 walk as fast as a fly

Walking on the abdomen should be easier to understand, that is, rubbing the abdomen counterclockwise while walking slowly. Sun Simiao, the king of medicine, insisted on rubbing his stomach with hot hands after dinner. He believes that rubbing his stomach after dinner can cure all diseases. So for middle-aged and elderly people, we can try to prevent diseases in this way.

Listen to music and take a walk.

Listening to music for a walk is an effective way to relieve stress and help digestion, so it is suitable for half an hour after meals. But don't listen to songs that are easy to move, which will make people involuntarily speed up the pace, but it is not conducive to digestion. It is best to listen to some melodious and soothing classical music.

Go back

Walking backwards changes people's walking habits and direction, which is beneficial to exercise balance. Walking backwards requires that the toes touch the ground first, and then transition to the heel to achieve the purpose of massaging the acupoints and meridians of the feet, but walking backwards should not last too long, otherwise it is not conducive to health.