Walking has the following benefits for your health:
● Strengthen leg and hip muscles. Improve the defense ability of muscles and eliminate sprains or spasms.
Slow down bone degradation and reduce the risk of osteoporosis.
● It can maintain the health of cardiopulmonary function, thus reducing the risk of myocardial infarction.
● Improve oxygen absorption capacity, thus improving work efficiency and delaying human fatigue.
● Promote metabolism, consume fat and help to lose weight.
A brisk walk is most suitable for middle-aged and elderly people.
Professor Hu Dayi, the chief expert of health education in the Ministry of Health, said that brisk walking is the safest, simplest and most economical aerobic exercise and the best choice for middle-aged and elderly people.
It takes a certain speed to walk fast. Therefore, middle-aged and elderly people should pay attention to three points: 1. Guarantee 3-5 times a week; 2. It is best to persist for more than 30 minutes at a time; 3. After exercise, the heart rate per minute should reach 170 minus age. If you are 50 years old, you should exercise until your heart rate is 120 beats/minute. You can be more healthy and less unhealthy.
In order to achieve the best sports effect, walk with great strides, fast speed, agile gait, and hold your head high; Keep your shoulders relaxed; Tighten your abdomen and don't tilt your ass; Keep your arms close to your body, easily bend your elbows 90 degrees and swing back and forth close to your body; Every step must be heel, then sole, then toe.
You can choose from the walking menu.
Due to the different purposes and functions of exercise, there are several walking exercise methods for your reference:
● Ordinary walking: Walking is the most popular fitness method, which is safe and effective for daily health care. It can be divided into slow (60-70 steps per minute) and medium (80-90 steps per minute).
● Walking backwards: The oxygen consumption of walking backwards is 365,438+0% higher than that of walking forwards, and the heart rate is 65,438+05% faster. So walking backwards is one of the most economical and effective ways to lose weight.
Walking backwards can also prevent low back pain, because it can strengthen the muscles at the back of thighs and back. According to reports, walking backwards can also protect the cerebellum, which is conducive to improving the flexibility and coordination of the body. For the elderly, this is a very effective and beneficial fitness method.
When retreating, you should choose an open and flat place, and the pace should be controlled at 45-60 steps per minute, and the distance is generally 600-1000 m.
● Swing arm walking: suitable for patients with chronic respiratory diseases. When walking, the arm swings back and forth forcefully, which can improve the mobility of the shoulder strap and chest.
● Massage walking: used to prevent and treat indigestion and chronic gastrointestinal diseases. Walking and massaging the abdomen can promote the secretion of gastric juice and gastric emptying, which is helpful to prevent and treat indigestion.
Walking for "symptoms" is healthier.
Walking exercise should also be carried out according to one's own signs, and symptomatic walking can give full play to the fitness function of walking.
The infirm-to achieve the purpose of exercise, only by taking big steps, throwing off arms and exercising all over the body can we adjust the functions of various organs and promote metabolism. And it is best to do it after meals.
Obese people-it is advisable to walk for a long distance, preferably for an hour at a time. Walk fast, let the free fatty acids in the blood burn fully, so as to lose weight.
Insomnia-Come slowly half an hour before going to bed, and you can get better calming effect.
Patients with hypertension-it is advisable to walk at a medium speed and keep your upper body straight, otherwise it will oppress your chest and affect your heart function. When walking, make full use of the cushioning effect of the arch of the foot, and land on the ground with the forefoot first, instead of the heel, because this will keep the brain in constant vibration and easily cause dizziness.
Patients with coronary heart disease-don't walk too fast, walk slowly for an hour after meals. Long-term persistence is helpful to improve myocardial metabolism and relieve arteriosclerosis.
Diabetic patients-when walking, step up as much as possible, hold your chest and swing your arms, and swing your legs vigorously, preferably after meals, to reduce the increase of blood sugar after meals. It is advisable to walk for half an hour to an hour at a time, not more than an hour. However, for patients receiving insulin therapy, the peak time of insulin action should be avoided to avoid hypoglycemia.