First of all, brisk walking can prevent many diseases. Insisting on brisk walking every day can effectively fight diabetes, reduce stroke and prevent Alzheimer's disease. The study also found that brisk walking every day can improve immunity and reduce the chance of catching a cold by 30%. For menopausal women, the health care function of brisk walking is more obvious. After menopause, the probability of suffering from hypertension, diabetes and dyslipidemia will gradually increase.

Scientific knowledge shows that in order to ensure the effect of exercise, it takes at least 40~60 minutes to walk quickly every time. People who have just started to exercise can gradually increase the frequency and duration of exercise, first take a walk every other day, starting from half an hour, and then insist on exercising every day after getting used to it. When people are walking fast, they feel a little wheezing and sweating, indicating that the amount of exercise is up to standard. Some people like to walk with their hands behind their backs, so the exercise value of walking is almost zero. The correct posture should be chest, hip and swing arm.

Secondly, walking backwards can cure back pain. Some sports experts pointed out that walking backwards is actually a good exercise method. Wu, a professor at Beijing Sport University, pointed out that walking backwards can exercise the back muscles that are rarely used at ordinary times and balance the exercise effect. For sedentary people, walking backwards can effectively relieve physical fatigue and backache.

In addition, the old people can't walk too fast because of their inflexible legs and feet, so the exercise intensity is very small, which has little influence on the exercise of cardiopulmonary function and is not economical in terms of fitness effect. Therefore, the old man should try not to walk backwards. It is recommended that people who like to walk backwards try to choose a flat road surface. In the environment with few people around, you can use the combination of walking forward and walking back for half an hour every day to exercise all parts of your body.

What's more, take a step to relieve constipation. Walking step by step can effectively improve the symptoms of constipation. Step-by-step walking means that the left and right feet should take turns to walk in a straight line at the center of the foot. When the left and right soles touch the ground, twist your hips on both sides to keep your body relaxed. This way of walking can drive the cross section to twist and increase the strength of the waist. It can effectively stimulate gastrointestinal peristalsis and prevent constipation symptoms. You only need to exercise for one kilometer every day.