In recent years, the fitness trend has prevailed. Did you find the right exercise? The Japanese program "バィキング" (translated by Taiwan Province) invited the deputy editor-in-chief of the daughter magazine halmek to recommend an exercise suitable for all ages, and at the same time, it can achieve the maximum weight loss effect without spending money. As long as you walk 7000 steps+15 minutes at night, you can lose weight, which is very important to prevent dementia. Exercise at night can improve insomnia. Professor Uchiyama from the Faculty of Medicine of Japan University pointed out that hypothermia is related to insomnia. It is recommended to exercise at night or take a 30-minute hot bath before going to bed to help you fall asleep. Dr. Liu Qing Li Xing of Tokyo Health and Longevity Medical Research Center conducted a survey of silver-haired people in Gunma County for 15 years. Studies have shown that it can improve immunity, with an average of 4000 steps per day/kloc-0, of which moderate exercise for 5 minutes can prevent depression; 5,000 steps with 7.5 minutes of moderate-intensity exercise to avoid cardiovascular disease, dementia and cancer; 7000 steps 15 minutes of moderate-intensity exercise can prevent arteriosclerosis and osteoporosis. The three most important elements of "1 day walking 7000 steps" are posture, pace and correct landing method. First of all, don't stoop, hold your head up and chest up with abdominal breathing, and the slimming effect is better; Second, the pace of walking is bigger than usual, and the muscles of the lower body are really exercised; On the third side, swing your arms, gently lift your toes and step out of your heels to land. (1) Stretch the shoulder blades and warm up before walking. (2) Stretch the back muscles and shake the wrist greatly. (3) Walk at the speed of talking. (4) Taking a big step, brown fat can also lose weight. Ayase Haruka, a Japanese actress, just made her debut in the early days. She walked fast every day to lose weight smoothly, and her metabolic skin was naturally smooth and shiny. Sasaki Nozomi, a model, walks her dog very fast, so that she can keep doing aerobic exercise with the mood of walking. Alzheimer's disease is caused by atrophy of hippocampus. Even healthy people get smaller with age. According to the research of the University of Washington, silver-haired people insist on walking 1 year, which is healthier than people who don't do any exercise at all, and the hippocampus is also getting bigger. Dr Liu Qing said that the most important thing is "speed". If you can even sing at a leisurely pace, it won't have much impact on your health. On the contrary, when you are breathless and can't speak at all, when you walk hard, the highly toxic free radicals in cells may multiply in large numbers, so aerobic exercise must be carried out within the range that the body can bear, so as not to have the opposite effect.