Walking can slow down aging, because the parts of exercise are mainly concentrated in the lower limbs. The human body has nearly 500 muscles, two thirds of which are concentrated in the lower body. Muscle endurance will gradually decrease with age. The upper body muscle strength such as grip strength, arm strength and back strength can still be about 70% of that of the twenties, while the lower body leg strength is only about 40%. Therefore, Dr. attending surgeon Paul Wright, the heart of American President Eisenhower, first put forward the statement that "the foot is the second heart"; As the saying goes, "aging begins with the legs." The muscles of the lower body are not strong enough. When going up and down stairs and running, you will be as weak and panting as a cow, because exercise depends entirely on the muscles of thighs and calves. Once these muscles fail, people not only can't keep the correct posture, but also are prone to fatigue, knee pain and low back pain. Exercising the muscles of both legs is the best way to prevent physical decline, and walking is the most ideal and effective exercise. When walking, with slow and deep breathing, swinging your arms, and striding forward quickly, you can get unexpected results. The benefits of walking can be summarized as fitness and health. Out of shape. Obesity is the root of all diseases. Even if you walk easily, you can eat more fat than usual 10 times. In order to eliminate excess fat in the body, walking under natural breathing and keeping the heartbeat between 50 ~ 60% of the maximum heartbeat can improve the efficiency of aerobic exercise. Walking effectively consumes body heat (km/hr), time of 300 calories (min) and calories (calories) per minute. Stumbling 3 1 10 2.7 Walking 3.6 100 3.0 Walking naturally 4.5 90 3.3 Walking briskly 5.4 70 4.2 Walking with all one's strength 7.2 38 7.9 Speaking of walking, you are glad to jump over the antelope discipline: "The feeling of walking is really wonderful. A few years ago, due to occupational stress, red light of marriage and lack of attention, Zheng Ji unconsciously gained weight. Her dress changed from 10 to 16, with a thick waist and a big belly, hip breadth. She realized that she was too fat and her physical strength and health were getting worse and worse. 1997 finally, she made up her mind to lose weight. She found a simple treadmill given by a friend and came home from work every day. No matter how tired she is, she will swing her hands on the treadmill and stride forward while watching TV. Within half a year, she lost 20 pounds without spending a dime, regained her confident, tall and slim figure, put on beautiful clothes and T-shirts that she didn't dare to wear when she was fat, and was able to climb to the top of Dawushan in one breath. From then on, Zheng Ji urged everyone to go well. He climbs three stairs into the office every day when he goes to work, but in order to protect his knees, he takes the elevator downstairs. When she comes home from work, she still takes a walk first, sweats, takes a bath and eats some porridge, and then reads and sleeps. " It's like eating it every day, "she said. On holidays, she often goes to Guanyin Mountain, Dajianshan and other wild places where water returns to her feet and participates in hiking activities. While exercising, she is close to nature, listening to streams and birds. "Listening to the songs of life is fascinating and not tiring," she said. The secret of walking to lose weight is to walk at least 10 thousand steps every day. Because walking is aerobic exercise, it mainly consumes sugar at first, and burns fat in about 20 minutes. Moreover, based on the average daily intake of 2 100 calories for adult men, the basic metabolism and workplace consumption of human body are about 1.800 calories, which means that the body will accumulate 300 calories and consume 65,438+. Dorothy is a retired nurse in Montana, USA. Both her parents died of cancer in their fifties, and she herself has been suffering from asthma and lung disease, and she is hospitalized twice a year on average. Even after taking antibiotics, the condition has not improved. Dorothy felt depressed, disappointed, and even died step by step. Occasionally attending a health lecture, the exercise physiologist mentioned that exercise, especially walking, would help solve her dilemma. Dorothy, who has never been used to sports, decided to try to start with walking and gradually practice until she walked quickly. A few years later, not only did her lungs become healthy, she bid farewell to diseases and antibiotics, but she also became a marathon runner. "Walking is my life," 82-year-old Dorothy once told her companions while walking on the edge of the watershed in the Rocky Mountains. Walking makes her feel more than 25 years younger and can have a more colorful life. Walking more and using more feet will make you better physically and mentally. The lower body includes the back, waist, buttocks, thighs, calves and other muscle groups, which are related to the brain, spinal cord and nerves and closely related to the brain stem. Walking can prevent diseases. If you take it every day, you can reduce your chances of getting breast cancer, heart disease and diabetes by 20% and help you live a long and healthy life. The most common actions often have the most extraordinary effects. Walking can increase the heart and lung function of human body, increase the strength of bones and muscles, relieve tension and control weight. The most important and basic thing is that walking makes people feel happy. Stay away from the threat of breast cancer According to a 20-year-long statistical study and nurse health study in the United States, exercising for 7 hours a week can reduce the incidence of breast cancer by 20%, and the ideal exercise method is walking. Preventing heart disease Everyone is afraid that they will be the next heart patient. According to the New England Journal of Medicine, walking for more than three hours a week can reduce the risk of heart disease by 35-40%. The American Medical Association also affirmed that walking for 30 minutes every day can maintain the health of cardiopulmonary function. Even if you can't walk for a while every day, short-term walking accumulation can be effective. Stay away from Alzheimer's Harmo's disease. The American magazine Nature reported that silver-haired people over the age of 60 should exercise for more than 45 minutes three days a week, which helps to maintain good cognitive function. The most oxygen-consuming part of human body is brain nerve cells. Deep breathing can provide enough oxygen for the brain, promote the functional activation of brain nerve cells, and cooperate with breathing when walking, thus achieving the dual effects of activating systemic blood circulation and unblocking brain circulation, restoring the toughness of cerebral vessels, and naturally preventing amnesia and dementia. Walking can lower blood pressure. After middle age, blood pressure will probably rise, but walking can reduce hormone secretion (because hormones promote blood pressure rise), thus reducing the chance of blood pressure rise; Secondly, walking will increase the secretion of taurocholic acid, which can lower blood pressure. For the sake of safety, patients with hypertension should communicate with doctors to understand the physical load, starting from walking and gradually progressing to walking, but each time it still lasts for more than 30 minutes. Prevention of arteriosclerosis The unhealthy eating habits of modern people make the cholesterol and neutral fat in the blood in the body increase abnormally. Excessive cholesterol in the blood will gradually penetrate into the blood vessel wall, so the artery will become hard, brittle and narrow, and the blood circulation will be insufficient, which will easily induce diseases such as myocardial infarction and cerebral infarction. Cholesterol can be divided into good high density lipoprotein and bad low density lipoprotein. Good HDL will send excess cholesterol to the liver to prevent arteriosclerosis. Walking for more than 20 minutes helps to decompose and burn neutral fat in the body and increase the amount of high-density lipoprotein. Prevention and treatment of diabetes Most of the causes of diabetes in middle-aged and elderly people are due to overeating, insufficient exercise and excessive pressure, which limits food intake and reduces the accumulated sugar in the body, and then uses exercise to consume a large amount of glucose stored in muscles as energy, which can reduce the blood sugar value. According to American nursing health research, brisk walking 1 hour every day has a 50% preventive effect on type 2 diabetes. Diabetic patients should pay special attention to the pace, and at the same time, it is best to carry snacks with them to replenish energy and prevent hypoglycemia. Walking to avoid fatty liver researchers have found that people who often walk have better blood circulation, blood can flow to the ends of many capillaries gathered in the liver, and the metabolic function of the liver is better. The older you get, the bone loses, and the bone is dry and fragile, which is easy to fracture or low back pain. In fact, it is not difficult to prevent osteoporosis. In addition to eating more calcium-containing foods, exercise is essential, and walking is more ideal. We need to keep going and move towards the goal of 10 thousand steps a day. Improve the pain in the waist, shoulders and head. Do you always bow when you walk, sit and lie down? The weight of the head accounts for about one tenth of the body weight, and it is supported by the cervical vertebra and the mitral valve muscles covering the neck to the back. If you hunch over or have a bad posture, the mitral valve muscles will be overloaded and your shoulders will be stiff and sore. The most effective treatment is walking, because when walking, you must hold your head high, swing your arms greatly, stride forward, and naturally straighten your back muscles and mitral valve muscles. Eliminating stress, helping sleep and relieving depression can improve the control state of autonomic nerves in the body, make the switch between sympathetic nerves and parasympathetic nerves more flexible, help eliminate stress and make it easier to fall asleep. Besides, anyone who often walks and likes walking can talk about the added value of this sport: enhancing self-esteem, self-confidence and optimism. However, patients with heart disease, asthma or poor cardiopulmonary function must pay special attention to their physical condition when walking, and stop when they feel uncomfortable. People with weak knees and easy soreness should not go quickly. It is also ideal to adjust the amount of exercise and walk slowly for a long time. In the past, when the traffic was underdeveloped, everyone could walk about 30 thousand steps every day. "Walking as fast as flying" used to be a symbol of health, but now few people can do it. Walking simply and conveniently is actually a constant health-keeping exercise. Walking regularly and continuously is like the "healthy life savings" deposited in the life bank. You pay time, and life bank pays longer interest. Now put on your sneakers, get ready for your mood, and set off a wave of walking with our footsteps.

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