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 abdomen with hot hands after meals. He believes that "rubbing the abdomen after a meal 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.
These walking methods introduced above are very simple, practical and easy to do. Middle-aged people might as well take these methods to walk. As long as you persist for a long time, you will definitely improve your physical condition, make yourself healthier and enjoy a better life. Of course, when walking outdoors, you must pay attention to the environment.