The best sport in the world - walking! Half the risk of illness!

It turns out that one of the things we have to do every day is good for our health and that is: walking! ! ! WHO announces: The best sport in the world - walking!

Each step can promote the human body 50% of the blood circulation, blood circulation; can squeeze 50% of human blood vessels, is a simple "vascular exercise"; at least 50% of the muscles can help to maintain the total muscle.

Walking, exercise anytime, anywhere, both simple and convenient, and regardless of age.

WHO defines walking as "the best sport in the world." Research shows that the best anatomic structure, physiology, cardiopulmonary formation, human bones, muscle position and other aspects of the body most suitable for walking. Gentle walk walking, a magical anti-aging effect, as long as adults adhere to a regular walk for more than 12 weeks, will achieve the correct posture, waistline thinning effect, but also physical fitness and promote blood circulation. In addition, you can improve headaches, back pain, shoulder pain, etc., and can promote sleep. Experts suggest that healthy adults walk daily habits, and as a regular way of life-long exercise.

Recently, a data shows that: China is the world's average daily walking most countries!
Researchers collected and analyzed smart phone data from more than 700,000 people in 46 countries and regions and found that China is the country that has the most average walking per day in the world!


The benefits of walking

The study said that if a healthy walking seven hours a week, divided into days, coronary heart disease, heart disease can reduce the incidence of 30%.

The risk of pancreatic disease is reduced by 50%, and those who walk frequently worsen 57% more than those who do not exercise.

Walking for an hour a day has a 50% preventive effect on type 2 glycemic problems. Can reduce the risk of breast disease by 12%.

For the elderly over the age of 60, three days a week, each 45 minutes or more walking exercise, helps to maintain a better cognitive function.

Walking 20 minutes a day can help people stay away from the risk of death from cancer, heart disease and stroke.


Walking, although everyone will, but in order to achieve the effect of exercise, you need to add some skill, and different people should use different walking styles.

1. Weakness: take a big step
Infirm to achieve the purpose of exercise, walk more than 5 kilometers per hour is best, take too slow to reach the purpose of physical fitness, take a big step, swing arm swing back and forth, reach the body activities, to regulate the body organs The function of promoting metabolism. And the best time in the early morning and after meals, 2 or 3 times a day, every half an hour or more.

2. Obesity: fast pace
2 times a day for 1 hour each. This will allow the fat to burn and lose weight.

3. Blood pressure problems: pace and speed
Hypertensive patients walking, walking speed to medium speed appropriate, upper body to be straight, otherwise it will oppress the chest, affecting heart function. To take full advantage of the arch of the buffer when walking, to the forefoot in front of the ground, not after the first heel landed, otherwise it will keep the brain in constant vibration, easily lead to dizziness.

4. heart problems: slow down slowly
Coronary heart disease patients walking speed should not be too fast, so as not to induce angina. Should be 1 hour after the meal and then walk slowly, 2 to 3 times a day, every half an hour, long-term adherence can promote blood circulation, helps to improve myocardial metabolism, and reduce vascular sclerosis.

5. Diabetes problems: increased pace
Diabetes patients try to increase the pace of walking, chest swing arm. Swing legs hard, preferably 1 hour after a meal to reduce postprandial blood sugar. Each walk for half an hour or 1 hour is appropriate.
(Insulin-treated patients should avoid insulin action to avoid hypoglycaemia.)

6. Health and Wellness: Walking
Can not withstand running, it is better to choose walking, both physical fitness, but also reduce the damage to the joints.


Walking, do you go right?
① Speed ​​is exquisite: 60 ~ 70 steps / min slow and 80 ~ 90 steps / min medium speed, suitable for health care; 100 ~ 120 steps / min, weight loss fitness more effective.

② frequency is particular about: at least 3 times a week, each time for at least 30 minutes.

③ indicators pay attention to: heart rate 120 to 130 beats / min, step 70 to 80 cm is appropriate, the distance to 8500 steps for the ceiling.


8 kinds of scientific walking law, come out of a healthy

1. "10:10" go: to protect the cervical spine

Methods: arms up obliquely, just as the needle refers to the "10:10" position, head and chest, walking exercise, adhere to 200 steps a day.

Efficacy: This way of walking helps to train the shoulder and neck muscles and relieve and prevent cervical diseases.

Reminder: for "10:10" go, should be appropriate to reduce walking speed in order to maintain the balance of the body; to ensure the accuracy of the action, do not relax because of the arm sore.

2. "Three smoking a call" to go: the most Yang-lung

Method: When walking every day heart count: "one two three four". One two three four represents four steps, the first step, the second step, the third step is to breathe, the fourth step exhale, the action is exaggerated, the body is upright, not allowed to humpback.

Efficacy: This way of walking helps to enhance the lung immunity and the elasticity of the lung cells and enhances the permeability of the blood vessels in the lungs so as to protect the health of the lungs.

Reminder: Breathing away, the best choice in the tree, the water surface humidity and high negative oxygen ion content of the environment.

3. Step by step: prevention and treatment of constipation

Methods: The left and right legs should take turns in the midline between the two feet position, left and right feet to the ground at the same time, respectively, to the left and right sides twist hip, upper body to keep relaxed. The word step as a daily walk of a link, go 500 meters is enough.

Efficacy: This way of walking will lead to hip twisting, help to increase waist strength, stimulate gastrointestinal motility, can effectively prevent constipation.

Reminder: When walking hip hip twist hip range not too much, try to maintain body balance, so as not to sprain the ankle.

4. Backwards walk: relieve backache back pain

Methods: try to choose a smooth surface, people around less environment, you can use the way forward and back together, walk 30 minutes a day, so that all parts of the body muscles have been exercised.

Efficacy: Back walk can exercise the waist and back muscles, promote blood circulation, transport pain caused substances such as lactic acid to relieve back pain; help to strengthen the spinal cord muscle group, stabilize the spine and reduce back pain.

Reminder: The elderly try not to go backwards. Elderly people may degrade their body functions and their balance ability will decline. When they go backwards, they may fall into danger of bumping and bumping.

5 while taking the edge: breathing is smooth

method:
① walk, his hands half-grip, tiger's mouth open into an arc.

② left foot move forward at the same time, his hands open to both sides of the body, landing in the left foot at the same time, his right hand gently patted the left chest, left hand to the right waist back beat.

③ then step right leg, left hand flapping the right chest, right hand flapping left lumbar, while moving forward, while flapping.

Efficacy: This way of walking can exercise the lungs, help to breathe.

Reminder: walking, keep the body upright, eyes look forward.

6. Stroke stride: anti-humpback

Methods: walking, upper body straight, looked up, chin forward stretch, shoulders back stretch, step size to his arms straight distance appropriate, at the same time before and after rejection arm, usually 80 ~ 90 steps / minute is appropriate.

Efficacy: The elderly often due to weak back muscles, relaxation, resulting in spinal deformity, humpback. When walking, may wish to shake off big steps, allowing the lower back muscles to be relaxed, at the same time, but also exercise the back and abdominal muscles, reduce the burden on the waist.

Reminder: When the elderly walk away, according to their own situation to master the appropriate speed, too easy to lose balance, too slow can not reach the effect of exercise.

7. Run alternately: to reduce joint strain

Method: If you feel too little exercise walking, you can walk and run alternately. First run 15 steps, and then go for 45 seconds, so alternating for 20 minutes; or run 60 seconds, and then walked for 3 minutes, so alternately 30 minutes.

Efficacy: walking alternately to enhance physical fitness, increase back and leg strength, prevention and treatment of "joint strain
", Lumbar muscle strain and so have a good effect; this mode of exercise is relatively large, but also to burn fat, help to lose weight.

Reminder: This method is relatively strong, shake the legs to shake the finished exercise, rejection rejection arm, relax the body to relieve muscle tension.

8. stomping away: kidney

Methods: kick up every day for about 10 minutes, the middle can stop and go to reach the purpose of stimulating acupuncture points.

Efficacy: stomping away is the medial forefoot, big toe from the support role, while the foot less Yin and kidney, foot Jue Yin and foot through the spleen and the spleen through here. This massage can be enough Zuyin, Warming yang.

Reminder: Be sure to step by step, the best practice at the beginning there are helping things around; with severe osteoporosis in the elderly, do not recommend stomping.

In fact, to maintain good health, in addition to good living habits, with proper exercise, but also pay attention to a balanced diet, adequate nutrition intake to maintain the body's needs, to achieve a healthy life.

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