A walk is a leisurely walk. As the saying goes, "Walk a hundred steps after a meal, and you will live longer than 99", and "Walk often if you have nothing to do, and don't go to the drugstore". Walking is one of the traditional fitness methods in China. Many health experts in the past dynasties thought that "it is better to walk than to practice a hundred times". As early as Huangdi Neijing, it was pointed out that "lying at night and getting up early, striding in the courtyard", which means walking, advocated that people should take a walk in the courtyard after getting up in the morning. Sun Simiao, a great doctor in the Tang Dynasty, also advocated that "three miles and two miles, three thousand and two hundred steps are the best" and that "people can eat and drink without illness". In addition, The Book of Yanzi also said: "When you fall asleep every night, you should walk around the room for a thousand steps before you get a pillow." It can be seen that the method of walking for fitness has a long history in China, and it is a popular and simple fitness method. Through idle gentle walking and natural coordinated movement of limbs, the muscles and bones of the whole body can be moderately exercised. Coupled with relaxed and smooth emotions, it can make people's blood circulation, meridians unobstructed, joints unobstructed, bones and muscles nourished, the spirit relaxed, and the five internal organs benefited. Perseverance can strengthen the body and prolong life.
Walking is suitable for people of all ages, especially for older mental workers. Because of their poor physical condition, muscle weakness and stiff joints, it is more appropriate to exercise in this simple, light, gentle and effective way. Someone compared the electrocardiogram of two groups of middle-aged people. The incidence of ECG "ischemic abnormality" in the walking group (walking for more than 20 minutes) is 1/3 of that in the cycling group. The reason is that walking has an indirect effect on internal organs. When walking, in order to meet the needs of exercise, myocardial contraction is strengthened, blood output is increased, and blood flow is accelerated, which plays an indirect role in the heart and can prevent the heart function of the elderly from weakening. Bertucci, an American cardiologist, once said, "Believe me, brisk walking is more beneficial than jogging, and can be used by any class." Dr. Levi, a doctor of sports medicine, also said: "Walking for 20 minutes can increase the pulse rate by 70%, and the effect is the same as jogging."
Walking steadily and rhythmically accelerates and deepens breathing, which not only meets the need of oxygen supply during muscle exercise, but also exercises and improves the function of respiratory system. In particular, the diaphragm activity increases, similar to qigong, which can enhance the function of digestive gland; The movement of abdominal wall muscles plays an important role in gastrointestinal tract, which contributes to the digestion and absorption of food and can also prevent constipation.
Walking is especially beneficial to mental workers, because walking quickly can relieve neuromuscular tension and obtain a calming effect. In addition, walking is the key to the brain. Walking can gradually warm up the body, accelerate blood circulation, increase the oxygen supply to the brain, and become a good catalyst for mental work. The heat generated by accelerated blood circulation can improve thinking ability. As Rousseau, a French thinker, said, "Walking can promote my thoughts. My body must keep moving before my brain can start." Goethe, the great German poet, once said, "My most precious thoughts and the best way to express them all appeared when I was walking". Mental workers who work at their desks all day can take a walk in fresh outdoor air, which can make nervous cerebral cortex cells relax and get a positive rest, thus improving work efficiency.
In a word, walking is really good for physical and mental health, but how to carry out this sport?
(1) The essentials of walking.
First of all, before taking a walk, you should relax naturally, take a good breath, and then take a leisurely walk. If the body is bound and nervous, the movements will be stagnant and uncoordinated, which will affect the activities of muscles and joints and fail to achieve the purpose of exercise.
When walking, the steps should be relaxed, like walking slowly, so that the qi and blood of the whole body can be adjusted peacefully and circularly. Take a leisurely walk, don't rush, don't think about everything. In this way, carefree mood and happy mood can not only improve the interest in walking, but also be an important aspect of walking for health.
Pay attention to walking step by step, do what you can, and be tireless, otherwise overwork will hurt your body and fail to achieve the purpose of walking.
(2) the speed of walking.
Trot: about 0/20 steps per minute. Doing it for a long time can excite the brain, cheer up the spirit and make the lower limbs vigorous and powerful. But trotting is different from jogging, just a little faster than jogging.
Slowly: about 70 steps per minute. Can stabilize people's mood, eliminate fatigue, strengthen the spleen and stomach, and help digestion. This kind of walking is especially suitable for the elderly and infirm.
Take a walk: This is a stop-and-go walk. Because it is free and casual, it is called a promenade. It is very beneficial for people who need to recover after illness.
(3) Time for walking.
Take a walk after a meal: Lao Lao Heng Yan said: "After a meal, if you stop eating, you will be a hundred steps slower." If the qi is dissipated and transported to the spleen, it will grind the stomach and be perishable. " It shows that walking after meals can strengthen the spleen, promote digestion and prolong life.
Take a walk in the morning: after getting up in the morning, take a walk in the courtyard, or take a walk in a place with fresh air and quiet environment such as the boulevard. However, we should pay attention to climate change and increase or decrease clothing appropriately.
Walking in the spring and the moon: Walking in the early morning in spring is the best way to keep fit, because spring is the season when everything is blooming, and people should follow the spring trend.
Remind you: The traditional Chinese medicine fitness series-Walking is from the Internet. Please follow the doctor's advice before using it.