Living standards have improved and people are getting busier. Physical fitness is declining, so a variety of sports began to attract attention. There has always been an old saying "a hundred steps after meals, live past ninety-nine!" . Walking has always been a good way of exercise, health care and health maintenance. Walking after meals can prolong your life and help your health. Especially sedentary people, get up and walk around from time to time, can promote blood circulation in the lower body, to prevent sedentary disease. But the benefits of walking after meals, although many, walking is not right but very harmful to health.
Walking after meals, 5 things to do right
Don't move immediately after meals
While walking after meals has certain health benefits, but this "after meals" should be understood as 20 to 30 minutes after eating, and not that immediately after meals to walk. If you start walking immediately after a meal, the blood in the body will be more distributed in the trunk, limbs and other parts of the activity, so that the gastrointestinal blood supply is reduced accordingly, the secretion of digestive enzymes is also reduced, and thus the stomach food can not be fully digested. Therefore, half an hour after the meal, to rest mainly, sit quietly, family and friends together after dinner chat, chat more after dinner happy topics, which is the most appropriate. Both to maintain a good mood, but also to ensure the best digestion of food. Then start walking or other exercise.
Additionally light exercise like walking, walking, square dancing, tai chi, etc. can be done half an hour to an hour after meals. Jogging, weight loss exercises, cycling and other moderate exercises can be done one hour to two hours after meals. High-intensity exercises such as long-distance running, jumping rope, playing soccer, playing basketball, etc., should be carried out two hours to three hours after meals. This will be beneficial to the body.
Walking time should not be too long
How long to walk after a meal is generally based on the individual's physical condition to decide, digestion is not very good, need to lose weight, usually lack of exercise and office workers and other people walking time can be appropriately extended, and some older middle-aged and elderly people walking time can be shortened, generally can be controlled by the time of the walk in the half an hour to One hour, can be very good to promote digestion and absorption of the stomach, to avoid the accumulation of fat in the body.
Some people in life in order to be in the social circle on the sun on the tens of thousands of steps and friends to compete, so walk and forget the time, until their rankings rose to the first stop. It is this blind pursuit of steps, and lead to the amount of exercise and their own physical function does not match, time will also have problems. So for the length of walking exercise after meals, control within 30 minutes is already enough.
Don't walk 2 hours before bedtime
Many people often choose to walk after dinner, before going to bed. Some walk fast, some walk, often a walk is more than an hour. But from the perspective of Chinese medicine, the elderly should not be the main exercise time in the evening, and 2 hours before bedtime is best not to walk. Because, walking when the body temperature rises, the human brain will get the signal to lower the body temperature, the body temperature is lowered so that people relax, and thus can promote sleep. But if you go out for a walk two hours before bedtime, too close to sleep, not enough to make the body cool down, that is to say, the body is still in a more excited state, but not conducive to sleep. Therefore, it is best to take a walk at night a little earlier.
Walking steps should not be too big
After eating a meal, walking slowly can help our digestion, but also promote the health of the body, but we should walk slowly, rather than fast or for walking, which is not good for the body. Walking forward with big steps, often the thighs drive the calves to throw out, it will lead to very heavy calves when landing. Walking in this way, the cushioning of the foot will become poor, easy to aggravate knee injury. Therefore, when walking, don't take too big a step, to the palm of the foot natural landing is appropriate.
Walking should not walk too fast
Walking after meals should not walk too fast, 90 steps a minute, time to 10-30 minutes is good. Walking too fast and for too long, a large amount of blood will be allocated to the motor system, resulting in insufficient blood supply to the stomach, which will affect digestion, cause gastrointestinal discomfort, and even cause gastric diseases. Especially the elderly, their cardiorespiratory function is reduced, blood vessel sclerosis, blood pressure reflex regulation function is impaired, after meals often have a drop in blood pressure, if you walk too fast, it will affect the digestive tract on the absorption of nutrients.
Walking after meals to learn 3 strokes, easy to get out of the health and slim
First walk uphill, then walk downhill
Walking, the beginning of the best walk uphill, you can chest, head up, conducive to the waist and knees exercise, return to the walk downhill, the use of inertia, the whole body rhythmic movement, in order to contribute to the relaxation of the whole body. If it is windy outside, start walking against the wind, and then return with the wind, you can avoid sweating and getting cold while walking.
Walking with some small action
After meals, walking should pay particular attention to the coordination of all parts of the body, so as to achieve the purpose of healthy exercise, and to promote the coordination of the body, in itself, is also a fundamental goal of exercise. We can walk for a while, with some small movements, whether it is swinging arms, or chest up, can move the whole body joints, promote blood circulation. Thus, the muscles of the whole body to play a role in exercise, easier for people to become slim up.
Listen to the music
From a modern medical point of view, beautiful music, so that the human body produces a harmonious **** vibration, through the central nervous system, to promote blood circulation, enhance the heart, brain, liver and kidney function, increase gastrointestinal peristalsis and secretion of the digestive glands, is conducive to metabolism. So, if you don't have someone to accompany you on a walk, you can wear a headset and listen to soothing music by yourself in order to maintain a happy mood, and a happy mood naturally keeps your body healthy. In this way, not only to keep the body soothing relaxation, but also to promote mental pleasure. Experts point out that listening to music itself is also a way to reduce stress, while walking while listening to music can help food digestion.