Health diagnosis
Walking is suitable for people of all ages, especially for mental workers. Because of their poor physical condition, muscle weakness and stiff joints, it is more appropriate to exercise in this simple, light, gentle and effective way. Someone compared the electrocardiogram of two groups of middle-aged people. The incidence of ECG "ischemic abnormality" in the walking group (walking for more than 20 minutes) is 1/3 of that in the cycling group. The reason is that walking has an indirect massage effect on internal organs. When walking, in order to meet the needs of exercise, myocardial contraction is strengthened, blood output is increased and blood flow is accelerated, which plays an indirect massage role on the heart and can prevent the heart function of the elderly from weakening. The doctor of sports medicine believes that walking for 20 minutes can increase the pulse rate by 70%, which is exactly the same as jogging.
Walking steadily and rhythmically accelerates and deepens breathing, which not only meets the need of oxygen supply during muscle exercise, but also exercises and improves the function of respiratory system. In particular, the diaphragm activity increases, similar to qigong, which can enhance the function of digestive gland; The movement of abdominal wall muscles can massage the gastrointestinal tract, help digestion and absorption of food, and prevent constipation.
Walking is still the key to the brain. Walking can gradually warm up the body, accelerate blood circulation, increase the oxygen supply to the brain, and become a good catalyst for mental work. The heat generated by accelerated blood circulation can improve thinking ability. As Rousseau, a French thinker, said, "Walking can promote my thoughts. My body must keep moving before my brain can start." Goethe, the great German poet, once said, "My most precious thoughts and the best way to express them all appeared when I was walking". Mental workers who work at their desks all day can take a walk in fresh outdoor air, which can make nervous cerebral cortex cells relax and get a positive rest, thus improving work efficiency.
Cultivate good habits
You can choose a fixed time to go for a walk, such as in the morning or after dinner. You can freely choose the place for walking, green space, parks and clean streets in the community are all good places for walking. It should be noted that the benefits of walking can only be revealed through unremitting persistence, so for the sake of health, you can't fish for three days and dry the net for two days.
Life tips
1. The essentials of walking.
Before walking, you should relax naturally, take a good breath, and then take a leisurely walk. If the body is bound and nervous, the movements will be stagnant and uncoordinated, which will affect the activities of muscles and joints and fail to achieve the purpose of exercise.
When walking, the steps should be relaxed, like walking slowly, so that the qi and blood of the whole body can be adjusted peacefully and circularly. Take a leisurely walk, don't rush, don't think about everything. In this way, carefree mood and happy mood can not only improve the interest in walking, but also be an important aspect of walking for health.
Pay attention to step by step, do what you can, and be diligent, otherwise you will be exhausted and hurt your shape, and you will not achieve the purpose of walking.
2. the speed of walking.
Trot: about 0/20 steps per minute. Doing it for a long time can excite the brain, cheer up the spirit and make the lower limbs vigorous and powerful. But trotting is different from jogging, just a little faster than jogging.
Slowly: about 70 steps per minute. Can stabilize people's mood, eliminate fatigue, strengthen the spleen and stomach, and help digestion. This kind of walking is especially suitable for the elderly and infirm.
Take a walk: This is a stop-and-go walk. Because it is free and casual, it is called a promenade. It is very beneficial for people who need to recover after illness.
It's time for a walk.
Take a walk after a meal: Lao Lao Heng Yan said: "After a meal, if you stop eating, you will be a hundred steps slower." If the qi is dissipated and transported to the spleen, it will grind the stomach and be perishable. " It shows that walking after meals can strengthen the spleen, promote digestion and prolong life. But taking a walk immediately after a meal is not good for the digestive system, so take a rest for about twenty minutes before taking a walk.
Take a walk in the morning: after getting up in the morning, take a walk in the courtyard, or take a walk in a place with fresh air and quiet environment such as the boulevard. However, we should pay attention to climate change and increase or decrease clothing appropriately.
Walking in the spring and the moon: Walking in the early morning in spring is the best way to keep fit, because spring is the season when everything is blooming, and people should follow the spring trend.
—— Quoted from Master of Disease Prevention by Yanbian People's Publishing House.