What are the benefits of walking? After supper walk a mile. Obviously, walking is very beneficial to human health. Walking is the simplest exercise, and regular walking exercise is conducive to strengthening our physique. Let me tell you the benefits of walking.

What are the benefits of walking? What are the benefits of walking?

1. What are the benefits of walking to help you fall asleep?

According to the National Sleep Foundation, a brisk walk in the afternoon can make you sleep better at night. Experts believe that walking can increase the level of the happy hormone serotonin, which can make you relax. Or because of walking, the body temperature rises, and the brain will get a signal to lower the body temperature and promote sleep.

2. What are the benefits of walking for heart health?

Researchers have found that walking for 30 minutes every day can reduce the risk of metabolic syndrome, inhibit the development of a series of risk factors that may lead to heart disease, and reduce the risk of diabetes and stroke.

3. What are the benefits of walking to relieve pain and general discomfort?

Tai Chi walking can help reduce daytime pain. This method combines the ideas of Tai Chi, Yoga and Pilates. It seems normal to walk, but because you consciously relax, all parts of your body coordinate with each other, including the movements of your arms. When you walk, there is less pressure on your legs, which means less pain. Tai Chi walking can reduce the risk of injury.

4. What are the advantages of walking?

Exercise in the morning can reduce appetite, and walking for 45 minutes before meals is good for losing weight. If you want to achieve better slimming effect.

Sprint and walk fast: After warming up for 5 minutes, do your best to walk fast for 10 minutes, then turn around and walk back quickly, but slow down when you return to the starting point.

Walking in the lower abdomen: when walking, focus on the abdomen, slightly exert strength on the lower abdomen, and raise your legs as high as possible to the height of the navel; When one foot moves forward, the buttocks should also move forward immediately, so walking for at least 10 minutes will make the trunk rotate, which is very effective for reducing stomach.

5. What's the benefit of walking to improve your mood?

Even if you walk for 10 minutes, your body can become as energetic as charging. Pay attention to your feet, feel the process of stepping on the ground from heel to toe for at least 2-3 minutes, then turn your attention to breathing, try to stretch your body and enhance your lung function; Imagine inhaling new energy when inhaling and spitting out fatigue and pain when exhaling. Walk like this for at least 10 minutes to relax your nervous mood.

What should I pay attention to when walking at night?

1, you should choose 20-30 minutes after meals.

After a meal, the stomach is in a tense working state, so it is not appropriate to exercise immediately. How soon can I start walking? The choice of this time is mainly determined by the dining situation at dinner. If you only eat a little digestible food for dinner, you can take a walk for 20 minutes after dinner. If you eat too much dinner, the digestion time of food in the stomach may be prolonged and the walking time will be delayed accordingly, otherwise it will affect the digestion of food in the stomach.

2. Three to five kilometers is the best.

The length of walking distance is mainly determined by age and endurance. If the distance is too long, it may exceed the load of the body. The distance is too short to achieve the exercise effect of walking.

3. Choose an empty place with a good environment

The choice of walking location and route is also very important. If the walking environment is poor, there are many cars around, or the road surface is uneven, it will affect the walking effect. We suggest that you can wander around your home more often, get familiar with the surrounding environment, and choose a safe, clean, quiet and pleasant route as your daily walking route.

Taboo of walking for the elderly

1, to avoid excessive steps.

Waving one's arms and striding like a meteor are considered by many people as a good sign of spirit. But when striding, it is often the thigh that drives the calf to throw out and the foot slams to the ground. Walking in this posture, the cushioning force of the sole of the foot becomes worse, which is easy to aggravate the knee joint injury. And your feet are too far away, and there is no motivation to move forward in front of you and your body. Walk every day, just use your most comfortable stride.

Don't stop suddenly after walking.

If you walk fast and suddenly stop, extra blood will be pumped into the leg muscles and heart, making you feel dizzy and overheated.

Better start slowly. You can warm up for 5 minutes first, which will increase the blood flow of leg muscles and warm the blood. Then I am exercising. Slow down at the end of the exercise.

Don't take too many things.

Don't take too many things in your hand when you walk. Too much weight may lead to shoulder and forearm injuries. But don't forget to bring water. Drink at least 1 glass of water every 30 minutes. If you find it troublesome to hold it by hand, you can put it in your pocket or use an insulated kettle rack to carry the water bottle.

What are the benefits of walking? What are the benefits of walking for pregnant women?

Pregnant women should take a proper walk, because walking can improve the blood supply of the placenta, which is good for both pregnant women and the fetus. Walking on a flat road can also breathe fresh air and see beautiful scenery, which can make pregnant women feel comfortable. Let's take a concrete look at the benefits of walking to pregnant women.

1, Exercise the heart and blood vessels: Walking for pregnant women can improve the functions of nervous system, heart and lungs and promote metabolism. Walking leisurely and rhythmically can make your legs hungry, your abdominal wall hungry and your heart muscle more active. For pregnant women, walking is one of the best ways to exercise the heart and blood vessels, which can keep pregnant women healthy without hurting their knees and ankles.

2, both simple and safe: walking is one of the best exercise methods for pregnant women, simple and safe, and can be carried out anytime and anywhere. During the nine months of pregnancy, the pregnant mother can persist.

3. Enhance the health of pregnant women and fetuses: the massive increase of arterial blood and the acceleration of blood circulation have a good effect on the nutrition of body cells, especially the nutrition of myocardium. At the same time, in the process of walking, the ventilation of the lungs increases and the breathing becomes deeper. In view of the physiological characteristics of pregnant women, walking is an effective way to enhance the health of pregnant women and fetuses.

It's time for pregnant women to walk

Guidelines for early pregnancy (1~3 months):

Maybe you don't need to make many changes to your usual walking habits. Make sure that your walking shoes can protect your ankles and arches well. Protect your skin with sunscreen, no matter what season; Wear a sun hat in summer and bring a spray bottle full of water to keep warm. At the same time, you should also bring drinking water to prevent dehydration, because this may lead to body contraction, body temperature increase, and sometimes even endanger the safety of you and the fetus. If it's hot and humid outside, go for a walk in an air-conditioned shopping mall, or practice at the gym or on the treadmill at home.

Guidelines for the second trimester (4~7 months):

Continue to wear supportive sports shoes to protect the skin from sunlight and avoid dehydration. Your current pace training may be awkward, so pay attention to your posture and avoid squeezing your back. When walking, keep your chin parallel to the ground and your hips as tight as possible to avoid swinging from side to side. Look ahead. Swing your arms to keep balance and strengthen your exercise intensity. You may need a companion so that you won't get bored when you walk. Don't take a walk outside after dark unless the light is very bright-if you can't see clearly where you are walking, the possibility of tripping or falling will greatly increase.

Guidelines for the third trimester (8~ 10 months):

Hold on as long as you can, but don't mop the floor or walk on uneven ground, which will make you lose your balance. When you are close to delivery, you may consider whether to take a walk on the runway. In this way, not only is the road smoother, but you will feel more secure when you know that you will not stay far from home or by the car in any emergency.

Precautions for pregnant women walking

Pregnant women must first choose a good place to walk. A park with lush flowers and trees is the most ideal place. These places have fresh air, high oxygen concentration and less dust and noise. Pregnant women walking in such a pleasant environment will undoubtedly be happy physically and mentally. You can choose some clean and quiet streets around your home as walking places. Be sure to avoid places with dirty air, such as downtown areas, markets, traffic arteries, etc., because walking in such places not only fails to play its due role, but is harmful to the health of pregnant women and fetuses.

The time for walking is also very important, so it is best to choose early morning. You can also arrange appropriate time according to your work and life. It is best to let your husband accompany you when you walk, which can increase the communication between husband and wife and cultivate your husband's feelings for the fetus. Wear loose and comfortable clothes and shoes when walking.

Walking taboo of pregnant women

The sign that pregnant women need to be vigilant when walking is not to walk too much until they are exhausted or out of breath. Let your body reach this limit.

When you have the following symptoms: vaginal bleeding, dyspnea, dizziness, chest pain, muscle weakness, calf pain, edema, premature delivery, fetal inactivity, obvious amniotic fluid deficiency or systemic contractions.

There are also some sports, such as fitness balls, which are also very beneficial to women in the second trimester. Pregnant women can choose according to their own situation at the suggestion of doctors.