Improve mood
Even if you walk for 10 minutes, your body can become as energetic as charging. If you want to adjust your mood and seek happiness, you might as well exercise in the following two ways.
Feel the land with your feet. First of all, pay attention to your feet and feel the process of stepping on the ground from heel to toe for at least 2~3 minutes; Then turn your attention to breathing and stretch your body as much as possible, as if someone is pulling you up to enhance your lung function; Imagine inhaling new energy when inhaling and spitting out fatigue and pain when exhaling. Walk like this for at least 10 minutes to relax your nervous mood.
Take a walk in the mountains. Being close to nature for 5 minutes can improve your mood and bring positive energy. Walking in the suburbs on weekends has less interference with nature and is more helpful to improve memory and attention than walking in the city.
Keep fit and prevent diseases.
Most people's walking pace and posture are too casual, which has little effect on improving muscles and endurance, while continuous high-intensity walking is a heavy burden for middle-aged and elderly people. If you want to keep fit, you can try a method recommended by Professor Nengshibo of Shinshu University in Japan, which can not only enhance muscle strength and endurance, reduce the three highs and promote sleep, but also help the elderly to prevent motor organ syndrome and prevent inflammation.
Walk every once in a while. Slow walking and fast walking are changed every 3 minutes in a cycle. When walking fast, the speed is about 70% of the fastest pace of the individual, that is, the degree to which the body feels slightly tired. When walking, stand back, close your jaw and look 25 meters ahead; Take a big step and land with your heel first; Bend your elbow 90 degrees and swing it back and forth quickly. Do it 5~ 10 times a day for 30 minutes each time ~ 1 hour; Stick to it for 5 months and stick to it for more than 4 days a week. Gou Bo, a professor in the Department of Health Sciences of Xi Institute of Physical Education, reminded that elderly people with weak legs and feet are prone to unstable center of gravity and poor balance. When walking, you should open your arms and stride forward, and the speed should be from slow to fast, step by step. You can change the walking time from 3 minutes to 2 minutes and do it several times a day.
lose weight
Research by Brigham Young University in the United States shows that exercise in the morning can reduce appetite, and walking for 45 minutes before meals is beneficial to lose weight. If you want to achieve better slimming effect, you can refer to the following two ways of walking.
Sprint. Warm up for 5 minutes, then set off, and do your best to walk 10 minute; Then turn around and walk back quickly, but slowly when you get back to the starting point. The whole exercise process can burn about 175 kcal.
Walking in the lower abdomen. When walking, focus on the abdomen, shrink the lower abdomen hard, and raise your legs as high as possible to the height of your navel; When one foot moves forward, the buttocks should also move forward immediately, and walk for at least 10 minutes, which will make the trunk rotate and is very effective in reducing stomach.
Stretch physique
Sitting for a long time often makes you feel stiff. Try the walking method provided by Sook, a sports medicine expert in California.
Shirt lifting method. When walking, cross your arms in front of your waist, and then slowly lift them to your chin, just like taking off a pullover shirt; Then straighten your arms, slowly lower your arms and relax your shoulders when you reach the top position. This action can stretch the spine, stretch the bones and muscles and prevent hunchback.
Forming curve
Some small changes in walking can turn walking into full-body exercise and carve the curves of hips and legs.
Go uphill. Walking in a sloping place for at least 16 minutes, or raising the slope of the treadmill and walking violently on it for 25 minutes can make your hips tight. You can also walk slowly for 5 ~ 10 minutes as a warm-up, and then go uphill and downhill repeatedly. Each trip lasts for 2 minutes until you feel sore in your hip muscles, and then slow down for 5 minutes.
It's better to walk than to practice. Walking is the most affordable exercise and the simplest way to live longer. According to Taiwan Province Health magazine, walking is not only a simple and boring walk, but also a variety of ways can be changed according to individual needs to achieve the ideal exercise effect.
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