2. Effectively control the pain and joint swelling caused by arthritis.

3. Maintain the muscle mass that decreases with age.

4. Have high self-esteem and self-confidence.

5. I can still maintain good daily activities when I am old.

6. Really feel good and active 1. Stretching (relaxation exercise)

2. Aerobic exercise (333 exercise)

Time: lasting more than 30 minutes.

Frequency: more than 3 times a week

Load: moderate and low intensity exercise

Heartbeat: 0/30 beats per minute/kloc.

3. Muscle strength training (local exercise)

Walking slimming method 1. Speed: 1 sec 2 steps, each step is shoulder width (70 ~ 100m per minute).

2. Time: Walk continuously for at least 30 minutes, 3 times a week.

3. Hold your head up and chest out, and reduce your abdomen

4. The arm bends into an L shape and swings actively.

5. Fully absorb oxygen into the body.

6. Sweating can achieve this effect

Walking effectively consumes body heat.

Speed (km/h) consumes 300 calories.

Time required per minute (minutes)

Calorie consumption (calories)

Stumbling 3 1 10 2.7

Walking 3.6 100 3.0

Let nature take its course 4.5 90 3.3

Fast walking 5.4 70 4.2

Go all out. 38 7.9 1. Keep your muscles young.

Can use the muscles of the whole body, strengthen the muscles of the back bone, and also relieve mild low back pain.

Prevent obesity

It can increase the consumption of lipids and energy in the body and achieve the effect of losing weight.

3. Help systemic blood circulation

It can enhance cardiopulmonary function and make circulation function smooth.

4. Help the brain activate

The brain releases endorphins, which improves the spirit and makes people happy.

relieve stress

Stimulating acupoints on the soles of feet by walking can effectively relieve physical and mental stress. 1. Stay away from breast cancer, heart disease, arteriosclerosis, diabetes, fatty liver and hypertension, and avoid Alzheimer's disease.

2. Enhance bone density and avoid osteoporosis.

3. Improve waist, shoulder and head pain.

4. Insomnia and depression 1. Don't bite off more than one can chew, but pay attention to timing and quantification.

2. Think about the marginal effects of walking, such as losing weight and health.

3. Try to live regularly and eat moderately.

Don't struggle if you are uncomfortable.

5. Increase the fun in the process, such as watching the changes of nature while walking, or listening to music while walking.

6. Record the results with a pedometer (10000 steps/day) to motivate yourself.

7. Take your watch as your best sports partner and set different goals every day.

8. Change the route from time to time.

9. Swear to friends and family that you must go on, or ask friends to go with you.

10. Take part in hiking activities or competitions and check the results. Don't give up commuting time

When commuting, you can take fewer cars if you can walk. Go out early 10 minutes and walk to the station, or get off one stop earlier and walk home. If you walk more 1 km, you will consume 50 calories, and every calorie you consume will take about 30 steps.

Take more stairs.

Climbing stairs consumes three times as much heat as flat ground. Because going downstairs has a great load on your knees, why not take the stairs upstairs and take the elevator downstairs in the building, which not only has sports effect, but also can avoid sports injuries.

Challenge nature or take a long walk.

You might as well go hiking in the mountains, by the sea or by the river on holidays, observe the natural scenery, and find that you will be very successful if you walk easily for two or three hours without being tired. Besides watching flowers and birds, it is also good to observe city streets. Walking on the streets of the city, visiting old streets, looking at ancient buildings, shopping, taking a ride to further places, taking a brisk walk on the way back and enjoying the rare warmth of "walking on the way home".

Participate in fitness activities or competitions

If you are a person who needs encouragement or applause to show perseverance, it is a good idea to take part in hiking or competitions held in various places, which can test the results of your daily efforts and improve your willingness to walk every day.

Stop making excuses, overcome inertia and get out of health! ! !