The risk of cancer is reduced by half, and the blood vessels are far away from the three highs and dementia. The method is actually very simple!

According to a series of data from the Xia Family: Recently, a statistic shows that China is the country with the highest average daily walking in the world!

In many ways of exercise, walking is both comfortable and natural, but it also saves time and time. It can be regarded as the most suitable way for Chinese people. The International Health Organization also defined walking as "the best sport in the world" as far back as 1992.

We must know that every step taken by the human body can push 50% of the blood in the body to flow and stimulate blood circulation; at the same time, it can also squeeze 50% of the blood vessels of the human body to do a simple "vascular gymnastics"; and, in our walk, During the process, you can also exercise at least 50% of the muscles, and better maintain the total muscle mass.

Take a walk, Lee's body

1, brain: enhance memory

Scientific research shows that for older people over the age of 60, there are 3 days a week and more than 45 minutes of walking exercise, which helps maintain good cognitive function and avoid dementia.

As we age, people’s memory will continue to degrade, and walking will help increase our memory. During the walk, our brain cognitive function is improved, thereby reducing the brain's degradation.

2, heart: enhance heart function

Walking can enhance cardiovascular function, promote blood circulation, and thus promote the good operation of various organs. Research shows that if you take a 7-hour walk and perform it on a separate day, you can reduce the incidence of coronary heart disease and heart disease by 30%.

3, lung: enhance lung capacity

Walking, especially brisk walking, belongs to aerobic exercise, which can increase lung capacity, promote lung filtration, and make people feel refreshed.

4, spleen and stomach: healthy digestive system

Walking on the road can promote bowel movements. The most immediate effect is defecation. The spleen and stomach is the foundation of the acquired nature. With good spleen and stomach function, the body can better digest and absorb, and prolong life.

5, legs: exercise joints

Walking can exercise waist and leg and improve our lower limb flexibility, which is of great help in preventing osteoporosis.

6, blood vessels: keep young

Hong Zhaoguang, the chief health education expert in China, once said in a lecture that arteriosclerosis is a reversible process and although it cannot be completely subsided, it can partially subside. Studies have shown that if you insist on walking for more than one year, the mass will be eliminated on your own. Walking exercises help maintain normal blood pressure, cholesterol and weight.

7, whole body: regulate immunity

Adhere to walking can increase immunity, erect a healthy barrier for the body, and resist the invasion of the disease. Experts believe that the immune function is regulated and people naturally live longer. Not only that, walking one hour a day, also has a certain preventive effect on type 2 diabetes.

If you go like this, you can go healthier

Walking is a good way to stay healthy, and it is also the simplest form of fitness. If you have mastered the right method, you can go healthier!

1, frequency and speed

Three times a week, at least 30 minutes each time; 60 to 70 steps/minute of slow speed and 80 to 90 steps/minute of moderate speed are suitable for health care; 100 to 120 steps/minute of weight loss are more effective.

1. Walking posture

Head up, eyes fixed, the trunk naturally straightened; abdomen, body center of gravity slightly forward; upper and lower limbs coordination and coordination, moderate pace; feet with rhythm to landing.

3, the promenade

The soft land and plastic playground have a certain buffer effect on the joints. In addition, parks and communities are also a good choice.

4, walking time

The best time to walk is at 4 or 5 o'clock in the evening, but be careful not to act immediately after a meal to affect the digestion of the gastrointestinal tract. This can lead to functional dyspepsia.

5, the number of steps

It's best to walk, get together, walk for 30-40 minutes, maintain a certain frequency, take two steps per second, and walk 6000 steps a day is more appropriate. People who want to lose weight can go a few thousand more. But don't blindly pursue steps, especially for the elderly or those who are in poor health. If you can't do the whole exercise for a whole time, you can complete it in several places in the work gap, but you'd better walk more than 10 minutes at a time.

Different diseases, different ways

1, conditioning stomach and prevent constipation: twisting away

People with gastro-intestinal diseases can add some physical movements during walking, such as twisting the ankle, etc. This is equivalent to a "massage" of the internal organs, which can help the gastrointestinal motility and allow gas to move from below. Fart) instead of going out from above (burping).

If you insist on 10 minutes every day, you can have good results.

2, diabetics: swing arm walk

It is best for diabetics to take a walk 1 hour after a meal to reduce postprandial blood glucose. At the same time, the pace should be increased as much as possible while walking. It is best to walk for half an hour or 1 hour each time.

However, patients who are being treated with insulin should avoid the time of insulin action to avoid hypoglycemia.

3, kidney adjustment prostate: stomping away

Sticking to the tip of the toes can help kidney and impotence. When we walk on tiptoe, the inside of our forefoot and our thumb will play a supporting role. At this time, it will massage the foot of the three meridians: foot Shaoyin Kidney Meridian, Foot Yin Liver and Foot Taiyin Spleen.

Therefore, walking in a crooked foot can massage foot three yin, suffocating ascending, passing kidney yang by warming the foot and reducing yin to improve sexual function. This method is also helpful for prostate hyperplasia and chronic prostatitis.

Walking is a good sport, but if you go wrong, I am afraid that effort will be wasted!

1. Walking on the side of the road, hurting the cardiovascular

Many people are accustomed to walking and running along the roads, but such walking may be equivalent to “white walking”...

Researchers at Imperial College in the United Kingdom have called 119 volunteers aged 60 or above. They suffer from various diseases or physical health. They were randomly assigned to walk in Oxford Street (prosperous business district) in London for 2 hours, and not far from Hyde Park. .

The researchers found that regardless of their health, the volunteers who walked in the park had improved lung function and arterial vascular softening. The effect continued until 26 hours after the walk. On the other hand, the lung function of the walkers along Oxford Street was weak and the state of arteriosclerosis worsened.

• International medical authority magazine "The Lancet"

The human lung capacity will increase during exercise, and more dust and harmful gases will be exhaled when walking on the roadside. These harmful gases will not only affect the lungs, but also some substances will enter the blood vessels, making the intima of the blood vessels thicker and thicker to form plaques under the pollution stimulus.

The best place to walk: Park

It is best to walk in parks, stadiums, etc. away from the road, quiet and clean place. The ideal road should be grassland, land, and plastic roads, and avoid walking on hard ground such as cement and asphalt roads. Because the hard ground will give you a reaction, it is relatively bad for the knees and so on.

2, do not warm up before walking: easy to hurt

Many people think that walking exercise is not so much exercise, so they ignore the warm-up before going. However, not warming up, not only because of the temporary lack of joint fluid and easy to wear joints, and the body joints did not open, limited mobility, exercise is not good.

The best way to walk: Warm up before you walk, stretch after walking

Not only do you have to warm up before you walk, stretching after walking is also very important. If you have a long distance, it's best to stop and do some stretching to ease the muscle pain.

3, steps too big: stretch ligaments

Many people think that taking a good step is going fast and we have to make big strides. However, walking in this way can easily strain the ligaments in the inner thighs, causing cramps in both legs, and it can not increase the walking speed. In addition, for people with poor knee joints, joint damage will be aggravated.

The best pace of walking: small steps

Take a small step as appropriate, each step can walk 10 cm more than usual, and just begin to step by step, some people go quickly on the first day, over the load will hurt the knee and lower leg, resulting in pain. Everyone's ability is different. It depends on the basic condition of health. Don't "dead".

4, with chest lowering: affect the heart and lung function

Many encephalopathy patients have returned to their normal functions through effective posture training, showing how important the correct posture is.

Lowering your chest with chest is the most likely to cause fatigue, and it also affects your heart and lung function. When bowing and thoracic, the space for the ventilation of the lungs in the original thoracic cavity is squeezed and the ventilation function of the lungs is hindered. In the long run, the human body can easily cause oxygen deficiency and dizziness.

Best posture to walk: raise your chest and abdomen

Walking needs to raise its head and abdomen, in order to drive 13 large muscle groups in the body to exercise at the same time, thereby enhancing physical fitness and improving immunity. Now many people actually walk incorrectly. Standing against the wall is a very good training method.

5, inside and outside the eight characters: easy to hurt the knee

Walking inwards makes it easier for more pressure to accumulate on the outside of the foot, increasing the pressure on the joints. Long-term down will cause deformation and pain in the leg bones, forming an O-shaped leg.

Walking outside the character, the toes outward angle is too large, over time will allow the knee to move outside, the legs become X-type, and even lead to knee pain and accelerate joint degradation.

The best way to walk: tiptoe forward

The inner octagonal foot should be consciously stretched toes; the outer octagonal foot should be stretched as far as possible, and the toe should be consciously aligned with the direction of advancement, and advance along a straight line to keep the knee and ankle joints straight.

6, stop and go: poor results

Some people think that the toilet takes a few steps, walks up and down the stairs a few steps, a few steps in the office, this is also considered walking exercise. Although this is beneficial to the body's blood circulation, it is stronger than sedentary. However, if it is not continuous, there is actually no fitness value.

I hope you can remember that walking is the cheapest "longevity drug" in this world. As long as we grasp the time and method of walking, we can exercise according to our own conditions, and our health will always be with us!