Suitable for: patients with cardiovascular and other chronic diseases who do not intend to exercise cardiopulmonary function.

For example, diabetics mainly want to lower blood sugar through exercise, rather than exercise heart and lung function. They can wear a pedometer after meals and easily walk 8,000 or 6,000 steps a day. There is no requirement on how fast they can walk.

Stride towards fitness.

Suitable for: friends who want to strengthen their heart and lung function and improve their health through walking after meals.

Strictly speaking, from the perspective of safety, it is better to exercise for more than an hour after meals. However, considering the actual living conditions, you can generally work or exercise for 30 minutes after meals. It's okay to wander around. You can have a rest after supper.

Exercise formula

Hold your chest, hold your arms high, stride forward, take a deep breath, have enough time, and exert your strength with both hands.

Stretch your chest.

The most basic physical requirements. Not only is it beautiful, but more importantly, it can maintain the normal physiological curvature of the spine, make the lungs expand more fully and breathe more smoothly.

High swing arm

It is required to make big strides (70~80cm each step) and fully swing the arm back and forth.

If it is a straight arm swing, the forearm is approximately parallel to the ground; If your arms are bent, your hands should reach the height from your chest to your chin.

double；twofold

Measured by our heart rate, the sooner the better. Generally speaking, the heart rate range of aerobic exercise varies with age, ranging from 120 beats/min to 180 beats/min. The simple algorithm is 170- age, which is the best heart rate for your aerobic exercise.

take a deep breath

Gradually develop the breathing habit of three breaths and one breath, that is, breathing-breathing-breathing, inhaling through the nose in the first three steps, exhaling through the mouth in the next step, and so on.

Enough time

It takes at least 10 minutes, and it is better to stick to it for more than 30 minutes. For people who want to lose weight, it will be extended to more than 45 minutes.

Shougeili

When walking, hands alternately clench fists, and the participation of upper limbs will greatly enhance the fitness effect of walking.

In addition, some old people, who are not sick, are willing to walk, but they can't walk fast, so don't worry. As long as you learn to take a deep breath, clench your fist and give some strength, the effect of walking slowly is not low.

Folk ramble

Accompaniment music method

Listen to music while walking. This method is very beneficial to the adjustment of psychological stress. But you need to choose music. You can choose soothing music when you walk. But in order to keep fit, it is best to choose passionate and rhythmic music such as March.

Beat the game

Pat your body (mainly your arms and shoulders) when you walk.

When knocking, you should follow the meridians (three yin in the palm of the upper limb and three yang in the back of the hand). Palm side slaps upper limbs from top to bottom, then turns to the back of hand and slaps from bottom to top, and so on alternately.

Clap your hands, make a fist with your palms half closed, and use force (except for patients with thrombocytopenia and other diseases). You will feel hot after flapping. To be effective, you can't be too gentle with yourself.

Rubbing abdomen

Rub your stomach while walking. This way is generally only suitable for vagrancy.

For people with constipation, it is best to rub it clockwise. However, those with cold constitution who are prone to diarrhea at ordinary times should rub them counterclockwise. For ordinary people, it is recommended to do it in both directions.

Tao and the laws of nature

It is recommended to lunge backwards, with one leg extending backwards and the front leg sprinting. At the beginning, you can raise your arms horizontally and balance your body. If you are used to it, you can cross it on your back to enhance the range of your chest and head. It is also beneficial to the prevention and treatment of cervical spondylosis.

You can't walk backwards very fast. It is suggested to do a forward fitness walk first. In order to help solve the problem of chronic low back pain, you can alternately walk backwards for 50~ 100 meters.