Benefits of walking 1 hour every day. Walking for an hour every day is the simplest and most economical way to protect your heart. Only through proper exercise can you keep healthy. Then do you know the benefits of walking 1 hour every day? Let's take a look!
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Lose weight stovepipe arm
For example, a person weighing 60 kilograms walks about 4 kilometers per hour and consumes about 249 calories, which is equivalent to jogging for about 5 kilometers and half an hour. If we insist on doing this every day, it will help people lose weight, especially thin arms and legs, because the legs and arms participate in a wide range of sports when walking, and there is less pressure on their knees when walking. It is a very suitable exercise for people with heavy weight and knee injury.
Protecting stomach and prolonging life
As the saying goes, "Take a walk after dinner every day and live to ninety-nine". In fact, this sentence is very reasonable. It is not suitable for strenuous exercise for a short time after a meal, but it is uncomfortable after a meal. Walking can promote gastrointestinal peristalsis, help food digestion, and also help to relax bowels and prevent constipation. Moreover, walking after meals has a good health care effect on controlling blood sugar and dredging blood vessels. It is suggested to take an hour's walk in nearby parks, lakes and other places with good air after meals every day, which can protect the stomach and prolong life.
Strengthen one's physique to resist diseases.
Walking in front of the sun for an hour every morning is helpful to the absorption of calcium in the body and is also of great significance to the strength of leg bones, which can avoid excessive loss of calcium in bones and prevent and improve osteoporosis. In addition, walking is a kind of' physical exercise' to hold your chest out and straighten your waist, which is beneficial to prevent hunchback for people who often sit or bend over. In addition, walking is also a good aerobic exercise. If we speed up the pace, we can improve the heart and lung function and enhance the body's resistance.
Dredge meridians and eliminate stress
The soles of the feet have meridians and acupoints leading to human internal organs. If you walk barefoot for an hour on the road with pebbles protruding, you can fully stimulate the meridians and acupoints of your feet. Just like foot massage, it can dredge meridians, dredge qi and blood, and adjust mood. I suggest you play some soothing and brisk music when you walk, so that your brain will gradually relax with the concert and the stress will naturally go with the wind. Then after walking, you can go back to take a shower and sleep directly in bed, and the symptoms of insomnia will be better.
Walking fast every day 1 hour, body shape changes.
Walking fast every day 1 hour for about a month, you can lose about 2-3 kilograms, and you will find that the whole body is getting thinner, especially the leg circumference will be significantly reduced. In addition, if you insist on walking fast, you may get some body shapes, such as abdominal muscles and calf muscles. Of course, walking speed is very important, and you need to keep 120 steps per minute to 65430 steps per minute. According to your own pace, you should walk at the speed of 12 minutes or so and 1.5-2km. It is better to start walking every day after meals 1 hour, and the effect of reducing fat is better.
pay attention to
If you have a knee injury or poor physical strength, don't force yourself to walk fast and exercise excessively at first to avoid physical discomfort. It is suggested to proceed step by step, starting with walking slowly and then gradually increasing to 1 hour. Don't walk on an empty stomach to avoid hypoglycemia. If you don't have time to eat, you can eat a banana or a piece of bread before you go.
Benefits of walking every day 1 hour 2 What are the benefits of walking for an hour every day?
1, protecting the health of heart and brain
Walking for an hour every day is the simplest and most economical way to protect your heart. Only through proper exercise can you keep healthy. Sticking to walking can control weight, lower blood pressure and regulate cholesterol, which is beneficial to heart health. Persisting in walking can prevent Alzheimer's disease and brain atrophy, because walking can increase the size of the brain and prevent memory loss.
2, prevention and treatment of diabetes, good for bones
As long as you walk for an hour every day, you can protect the islets from damage and reduce the risk of diabetes. In addition, walking can make bones better support weight, prevent calcium loss and reduce the risk of osteoporosis. Walking brings little pressure to joints and can also delay the decline of joint function.
3, you can lose weight
Walking for an hour can consume about 160 kilocalories. Walking for half an hour after a meal is helpful for the utilization and digestion of food, decomposing body fat, preventing accumulation and reducing weight. In addition, regular walking can ground the gas, increase the function of the spleen and stomach, improve the absorption capacity of food, and help the harmful substances in the body to be excreted.
What should I pay attention to when walking?
1, get ready.
Check your health before you walk. If you are in poor health or sick, you should stop temporarily. If you walk forcibly, you may get worse. If you have symptoms such as palpitation, cold and dizziness during walking, you should stop to exercise after your body recovers. Be prepared before exercise, so that the nervous system and cardiovascular system can be prepared first to reduce the damage caused to them during exercise. It takes about 5 minutes to prepare, such as twisting your waist or jogging in place.
2. Add more water when exercising.
Water can maintain the normal operation of body skills, and more sweat is discharged when walking, which is easy to cause dehydration. If you don't replenish water in time, it will increase the local body temperature, accelerate physical fatigue, increase the salt content in the blood, and have an impact on the heart.
skill
You can't sit on the stool and rest immediately after each walk. You should be able to rotate or walk in place, which can adjust your heartbeat and breathing to normal state, improve muscle flexibility and reduce their fatigue.