Walking is one of the easiest sports to go out healthily and easily in the world. Regular walking can make your body healthier. Compared with most sports, walking is a gentle sport, that is, everyone can participate. Now share the skills of going out healthily and easily.
Go out healthily and easily. 1 "Clouds disperse and walk into nature": Don't go too early, because many pollutants in the air will cover the ground in the morning, which is not good for your health. When the sun comes out or the temperature rises, clouds and pollutants dissipate. At this time, when we leave home, we can fully enjoy the warmth of nature, which is very beneficial to our body and mind.
Don't walk on an empty stomach when you get up in the morning: morning exercise on an empty stomach is a potential danger. Due to lack of physical strength and energy supply, it often leads to dizziness, palpitations, weak legs and unstable standing. Old people or patients with heart disease will fall or even die suddenly because of insufficient blood supply to the heart and brain. Eat something before morning exercise, such as a cup of warm soybean milk, milk, lotus root starch and so on. You can also drink a bowl of porridge with a few side dishes, which will make you feel comfortable and nutritious after eating. But don't eat too much. Exercise after eating is also harmful to your health.
Walking styles vary from person to person: people who are older, obese or have chronic diseases such as cardiovascular diseases are more suitable for walking or walking slowly; Middle-aged and elderly people with good health are suitable for walking at medium or fast speed; Teenagers can choose race walking. When you walk, you must stick to the correct posture: hold your head up and hold your chest straight; The arm droops and swings naturally; The legs move forward alternately, and the knee joint is not excessively bent; The pace is steady and even, but it is too fast.
"Walk a hundred steps after a meal" does not mean to walk immediately: after a meal, a lot of blood will flow to the gastrointestinal tract to help digestion. If you go for a walk immediately after a meal, the blood will turn to the limbs to "supply energy", affecting the blood supply of important organs such as the heart and brain, which will have an impact on health. Patients with chronic gastropathy, such as chronic gastritis, peptic ulcer, gastroptosis, etc. If you walk immediately after a meal, it will increase the vibration of the gastrointestinal tract, and the food you eat will stimulate the stomach wall and aggravate the condition. It's right and beneficial to take a rest 15 minutes after dinner and then go out for a walk.
"Walk slowly like a car" and move your legs: For the working class, you can walk instead of a car, commute, go shopping, visit the park and so on. When time and physical ability permit, choose walking as much as possible to make up for the lack of exercise.
Exercise moderately and pay attention to safety: During walking exercise, adjust the amount of exercise according to your own feelings, so that there is no obvious discomfort during and after exercise. As long as you feel unwell, you should reduce the amount of exercise or stop it first, and don't blindly insist on it to prevent accidents. People with severe cardiovascular and cerebrovascular diseases should walk under the guidance of a doctor.
Come out healthy and relaxed 2 1. The infirm: Open your arms and stride forward.
To achieve the purpose of exercise, it is best for the infirm to walk more than 5 kilometers per hour, but if they walk too slowly, they will not be able to exercise. Objective: Only by striding, throwing off arms and exercising all over the body can we adjust the functions of various organs and promote metabolism. And the best time is in the morning and after meals, 2~3 times a day, each time for more than half an hour.
2, obese people: long-distance walking
Twice a day, each time 1 hour, the walking speed is faster. This can make fat burn, thus reducing weight.
3. Patients with hypertension: upright, with the forefoot on the ground.
Patients with hypertension should walk at a moderate speed, and their upper body should be straight when walking, otherwise it will oppress their chest and affect their heart function. When walking, you should make full use of the cushioning effect of the arch of the foot. Before landing on the sole of your foot, don't land on the heel first, otherwise your brain will be in constant vibration, which will easily cause dizziness.
4. Patients with coronary heart disease: Go slow.
Patients with coronary heart disease should not walk too fast to avoid angina pectoris. Walk slowly after meals 1 hour, 2~3 times a day for half an hour each time. Long-term persistence can promote the formation of coronary collateral circulation, improve myocardial metabolism and relieve arteriosclerosis.
5, diabetic patients: swing your arms, swing your legs and stand up.
When walking, diabetics should step up as much as possible, hold their chests out and swing their arms. Shake your legs vigorously, preferably after meals 1 hour, to reduce the increase of blood sugar after meals. It is advisable to walk for half an hour or 1 hour at a time.
However, for patients receiving insulin therapy, the time of insulin action should be avoided to avoid hypoglycemia.
6. Other healthy people: Walk briskly.
Running can't be tolerated, so it's better to choose fast walking, which can not only keep fit, but also reduce the damage to joints. Long-term persistence will have a better effect than running.