Everyone will have all kinds of troubles in their daily life. If you can go hiking outside, it will make you think clearly about many problems and be very beneficial to your health. Don't forget to pay attention to some precautions before going out on foot, and travel healthily and safely.
What are the benefits of walking? What are the benefits of walking?
First, travel easily and release stress.
I still remember reading an article saying that according to statistical analysis, 70% of a person's daily work stress and distress are caused by traffic! Hey, so if I am the same passer-by, it's really lucky-I start walking with my backpack right after work every day, listening to the mp3 player crossing Sanlitun Village, striding, and my eyes can glance at the fashion trends around me for a long time, then I enter the subway entrance and get home in a few minutes. It is convenient, economical and eye-protecting.
Second, improve the role of internal organs.
According to medical statistics, walking will lower blood pressure, reduce blood viscosity, help strengthen the heart and reduce thrombosis.
Third, strengthen muscles and bones.
Walking can exercise the whole skeletal system, relax tendons and activate collaterals, strengthen muscles, move joints, strengthen bones and reduce osteoporosis.
Fourth, regulate emotions.
As early as Chairman Mao was a teenager, he wrote in Sports Research that sports culture "strengthens bones and muscles, strengthens beliefs and regulates emotions". To strengthen your muscles and bones, as mentioned above, you should exercise for at least 20 minutes every day, and exercise every day, month after month, year after year. It is a melting pot of faith.
Verb (abbreviation for verb) relieves the disease.
Walking exercise can control and relieve symptoms. For example, people with diabetes have poor utilization of glucose, and walking can improve the utilization of glucose by the body, thus controlling the development trend of diabetes. In Britain, 72,488 nurses were followed up for physical and mental health. For those who walk for more than 6 hours a week, the incidence of stroke is 40% lower than others.
Sixth, it is beneficial to lose weight.
Long-term walking can consume a lot of calories, promote the burning of body fat, make the body phosphorus, and then achieve the purpose of losing weight and maintaining a beautiful figure.
Seven, close to the route
The longer you stay in the city, the more obvious your desire to get close to the stadium.
Eight, promote digestion
Hiking can improve the metabolism of digestive glands, promote the normal intestinal peristalsis of the stomach, stimulate appetite, and have excellent effects on preventing hypertension, diabetes, obesity and habitual constipation.
Nine, improve work efficiency
Walking in the fresh outdoor air makes the brain thinking activities clearer and more flexible, which can reasonably remove brain fatigue and improve the efficiency of study, training and work. According to authoritative experts, compared with people who hate physical exercise, people who walk for one hour three times a week are more alert, and have better visual effects and memory ability.
Make friends and broaden your horizons.
During the trip, I will make many like-minded friends and expand my social circle. During the trip, you will meet many new things, such as green plants, small animals and engineering buildings that you have never seen before, and you will be very happy.
What are the health benefits of hiking? 2. Precautions for hiking.
1. Dietary requirements for walking precautions
Eat and drink more when hiking: Eating and drinking more is not defined as overeating. If you eat too much, you may not be able to walk. Eating more and drinking more here refers to the frequency of eating and drinking. When hiking, the human body will lose a lot of heat. In order to replenish physical strength, it is necessary to replenish water and food in time. You can drink plenty of water before climbing a big slope. If the weather is very hot and you sweat a lot, you can add some salt to the drinking water.
2. Dress code for walking precautions
Shoes and socks should be soft and light. Don't wear new shoes. It's best to wear sneakers that fit for a while but don't wear out (elastic, breathable, light and non-slip, which can cushion the brain and reduce foot swelling caused by long-distance walking).
Sweat-absorbent insole can effectively absorb sweat and play a role in shock prevention.
Prepare several pairs of thick quick-drying socks or cotton socks. Change a pair every ten kilometers, or change a pair if you feel your feet are wet.
The coat should be quick-dried, which can play the role of ventilation and perspiration. Although cotton absorbs sweat, it is not easy to dry and catch cold after absorbing sweat. Prepare a set of dry clothes, especially a coat, and put on wet clothes immediately after exercise, otherwise it will easily lead to rheumatism or arthritis.
3. Attention requirements for crowd walking
Hiking is a very exquisite outdoor sport, but not everyone is suitable for hiking. The following kinds of people are not suitable for outdoor hiking:
People with leg and waist diseases. Such as arthritis, osteoarthrosis, lumbar disc herniation and osteoporosis.
Patients with coronary heart disease. When hiking, physical exertion is great, blood circulation is accelerated, and physical burden is aggravated, which is easy to induce angina pectoris and myocardial infarction.
People with dizziness. Easy to fall.
Patients with hypertension (180mmHg or more) and people with hyperglycemia (16.7mmol/ 1.300mg or more).
Those with suppurative diseases or unhealed injuries.
The benefits of hiking
1, brain: promote the release of endorphins in the brain, improve the spirit and make the mood happy.
2, moistening the lungs: increase the maximum ventilation, enhance the diaphragm strength, relieve the symptoms of chronic emphysema and bronchitis, and reduce the desire to smoke.
3, back: Because the intervertebral disc bears the pressure brought by the vibration during running, many joggers have the problem of backache. When walking, the intervertebral disc bears the same pressure as when standing, and the possibility of injury is less. At the same time, it can strengthen the back muscles and consolidate the spine.
4. Relieve stress: Bright sunshine can make us walk out of psychological haze, walk between green mountains and green waters, relax our muscles and relax our mood.
5. Lose weight: It is an effective exercise to eliminate excess fat, and it can also help you adjust your eating habits.
Five ways to relieve muscle soreness after hiking
1, hot compress
A relatively simple method is to use a hot towel to hot compress the sore parts of muscles, so as to promote blood circulation, speed up metabolism and relieve the pain caused by muscles.
Step 2 soak your feet and take a hot bath
Walking for a long time will make your leg muscles sore and uncomfortable. When you get home, you should soak your feet first to promote blood circulation at the end of your legs. The temperature of foot bath water is around 40℃, so it is better to feel a little warmer. The water should cover your ankles, and your feet should be soaked in warm water for about 10 minutes.
Step 3 massage
Massage is the most effective way to eliminate fatigue, which can be carried out 20 minutes after exercise or before going to bed on the night of exercise. Bottom-up massage, that is, gently pressing, kneading, pressing and patting from the soles of feet, ankles, calves to thighs, can promote blood return and eliminate muscle tension.
Step 4 stretch
Stretching can not only help prevent delayed pain, but also relieve existing delayed pain. But when using stretching exercises, it should not be too sharp or too intense. Excessive force may further damage connective tissue.
5, rubbing medicine
Topical oil, ointment or liniment can also relieve pain. When muscles are sore, taking some anti-inflammatory drugs will have a certain effect, but you must cooperate with rest.