What is the correct posture for walking? Walking is a beneficial activity in life. First of all, you need to know something about walking and the correct posture, so as to have a good training effect. Then let's go and see what is the correct walking posture.
What is the correct posture for walking? 1 Look at your body when you walk.
1, don't shake your arms when you walk
Warning: There is a problem under the back.
Physiologists believe that when the left leg walks forward, the spine will rotate to the right and the right arm will swing with it. If someone does not swing their arms when walking, it may indicate that the mobility of their back is limited and it is easy to cause back pain and injury.
2, the sole of the foot hits the ground first-disc herniation or stroke.
When healthy people walk, their heels land first. If someone walks with the sole of his foot patting the ground first, it is mostly because his muscle control ability is weak, that is to say, it may be a stroke or disc herniation, and the nerves are compressed, resulting in impaired muscle and nerve function.
3. The gait is indecisive
Hesitant gait is always like looking for a support point, which is probably caused by high blood pressure.
Step 4 slow down
Slow pace, drooping shoulders and head are signs of deep depression.
I like to change my posture.
Whether standing or sitting, constantly changing posture is a sign of back diseases, such as hyperosteogeny or bone spurs between vertebrae.
6. Hold your head high when you walk.
Walk with your head held high, like a wooden stake, with your neck turned and your whole body turned, indicating that it is cervical hyperosteogeny, usually accompanied by severe headache or migraine. If the head is tilted to one side, it may be inflammation of the neck muscles.
7. Walk with your shoulders forward.
When walking, his shoulders lean forward as if to protect his chest and abdomen. His head is slightly low and his hands are always buckled on his stomach. This is a sign of gastrointestinal diseases. He may suffer from chronic gastritis, gastric ulcer or duodenal disease.
8, can't bend over
If you can't bend over, you can only stand up straight and lean forward when you need to bend over. This is a symptom of spinal cartilage damage.
9. Head shaking
An imperceptible tremor in the head indicates cerebrovascular atherosclerosis or nervous system diseases. Hand tremors are probably caused by capillary diseases.
10, lean against when walking
Leaning to one side when walking is a sign of kidney or bladder disease.
1 1, walk carefully.
When you walk carefully, you are afraid of bumping into something, and your hands are close to your body, indicating that you have some chronic disease accompanied by pain.
12, walk slowly-life span
Researchers at the University of Pittsburgh in the United States have summarized nine studies: the speed of walking can predict the length of life well, which is relatively more accurate among people over 75 years old. The average person's walking speed is 0.9 meters per second. People who walk less than 0.6 meters per second are more likely to die, while those who walk more than 1 meter per second will live longer.
Expert advice: Correcting walking posture starts with correcting standing posture.
Correct bad walking posture, starting with correcting standing posture. You can check yourself in front of a big mirror at home. People can't help looking up in the mirror. Then, when I walk, I intend to keep a correct posture, so that I won't lean or lean forward.
What is the correct posture for walking? 2. The correct posture and essentials of walking.
1, hold your head up, chest out and abdomen in. Hold your head high, so that your ears, shoulders and hips are on the same vertical line. This posture can make you breathe more smoothly. In addition, the hunchback posture of the chest may lead to back muscle fatigue.
2. Swing your arm. When walking briskly, you need to swing your arms back and forth, as close as possible to your sides. The elbow naturally bends and swings back and forth with the shoulder joint as the axis. When swinging up, the finger reaches the height of the shoulder, and when swinging down, the finger reaches the position of the trousers line.
Don't take too big steps. Excessive stride increases the risk of joint injury, because when walking in this gait, the cushioning force of the sole becomes worse, which will aggravate joint injury for people with poor knee joints.
4. Stop slowly. Don't stop exercising suddenly in the last 5- 10 minutes of brisk walking, but gradually slow down and let the heartbeat gradually return to a calm state.
The benefits of walking quickly
1, enhancing nervous system function. Fast walking can improve the rapid response and coordination function of the nervous system.
2. Adjust blood lipids. Fast walking can reduce the harmful triglyceride level in blood and increase the beneficial high density lipoprotein level, which is of great benefit to the prevention and treatment of coronary heart disease and angina pectoris.
3. Promote blood circulation. Walking standardizes the heartbeat frequency, enables the heart and brain to get enough blood oxygen in time, and controls the occurrence of hypertension (antihypertensive food) and angina pectoris. Gro harlem brundtland, Director-General of the World Health Organization, believes that walking is the simplest way to prevent cardiovascular diseases.
4. Improve insulin function. Secreting enough insulin is of great significance for the prevention and treatment of type 2 diabetes (diabetic food).
5. Improve gastrointestinal peristalsis. Walking can promote the secretion of digestive juice, improve appetite and prevent constipation.
Several ways to lose weight by walking quickly
1, take a walk:
Walking, its pace and movements are more casual, and its speed is slower than ordinary walking. It takes more than 20 minutes to walk 1 km. The effect of exercise and fitness is not good. Suitable for the elderly, people who can walk with limited mobility, etc.
2. Walking:
Walking exercise, walking at the pace of personal habits, breathing is not affected, walking 1 km takes about 15 minutes. The effect of exercise depends on the length of walking. More than 30 minutes, with a slight amount of exercise.
3, energetic, walking freely:
Vigorous walking, the stride is larger than ordinary walking, and the speed is about 1 km, 10 minutes. The speed of strenuous walking is faster, the arm movements will naturally increase, and the sense of breathing will be more obvious, which can easily achieve the standard purpose of daily exercise intensity.
4. Go quickly:
To put it simply, walking fast is to speed up the pace of energetic walking, and the mileage will increase in 8 minutes 1 km. The promotion of fast walking should be adjusted according to the progress of cardiopulmonary ability and muscle endurance.
5. Race walking:
Race walking is a race footwork. In the Olympic Games, the speed of race walking is more than 14.5 km, so it is not easy to do it without training.
Fast walking is more effective than walking, safer than jogging, and the exercise effect can be 30%-40% higher. This is one of the simplest and most effective aerobic exercises. According to research, the key to losing weight by walking fast is to walk 10,000 steps every day for more than 20 minutes each time. Because walking for about 20 minutes, you will officially start burning fat, and you will achieve slimming effect by sticking to 10,000 steps every day.