1, improve body immunity
It can make the muscles of the whole body contract periodically, help the blood and lymph circulation, accelerate the metabolic process and improve the immunity of the body.
2. change your impatience
It can greatly improve the labor rate of brain and intelligence, help to change the impatient personality and enhance the adaptability to various environments and things.
3. Prevent premature stiffness of limbs.
It can maintain the flexibility of joints and enhance the tension and elasticity of waist muscles and ligaments, which is a good way to prevent premature stiffness of limbs.
4, beneficial to the cardiovascular system
It can accelerate blood circulation, improve the tension of blood vessels, wash away deposits on blood vessel walls, and effectively prevent arteriosclerosis and other cardiovascular diseases.
5, improve the body's metabolic rate
Middle-aged and elderly people walk at a speed of 50 meters per minute, and their metabolic rate increases by 48%. If you walk 1 hour a day and walk 4000 ~5000 meters, you will consume about 300 kilocalories.
6, help to eliminate fatigue
Fast walking can relieve neuromuscular tension and is an ideal antidote to treat emotional tension. Goethe once said, "My most precious thoughts and the best way to express them all appeared when I was walking." Because when walking, the whole body blood circulation is accelerated, the cerebral blood flow is increased, and the nutrition of nerve cells is improved, which can help people who are mentally and psychologically nervous to relax, help to eliminate fatigue, maintain their health, and improve their study and work efficiency.
7. Enhance cardiovascular function.
Regular walking can regulate the functions of systemic blood circulation system and respiratory system, prevent muscle atrophy and maintain the flexibility of joints. When people walk, their lower limbs should support their own weight, so that the muscles and bones of their calves, thighs and buttocks can be exercised and their bodies can move forward at the same time. Lower limb muscles that need to participate in activities should be coordinated with other parts of the body, and the heart should strengthen contraction and increase the output of the heart, which is a good exercise for the heart. For example, if you walk at a speed of 80 meters per minute, your heart rate can reach 100 times per minute.
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Benefits of walking for the elderly When is the best time for the elderly to walk?
What are the taboos for the elderly to walk?
1, diabetes can't go hungry.
People with diabetes should eat before walking. Walking on an empty stomach can easily lead to hypoglycemia, and it is best for diabetic elderly people to walk 30 minutes or 1 hour after meals. In addition, it is advisable to take a walk at the usual pace, one step per second or three steps per second, with fever and slight sweating. Take a walk every time 15~40 minutes, 1~2 times a day.
If you have high blood pressure, don't choose the morning.
Old people with hypertension should choose a good walking time. Old people with poor cardiovascular system or high blood pressure should not carry their hands or backs when walking. It's best to hold your chest high, touch the ground with all your feet as far as possible, slightly tuck in your abdomen, and swing your arms naturally to avoid pressing your chest and affecting the normal function of your heart. The pace should be moderate and slow, not too hasty, to avoid rising blood pressure. In addition, generally speaking, the blood pressure of the elderly is the highest in the morning and relatively stable at night, so it is best to take a walk after meals.
3. The pace of suffering from coronary heart disease should be slow.
If you have coronary heart disease, you have to walk slowly. Elderly people with coronary heart disease should pay more attention to heart rate. The heart rate suitable for walking is no more than "170- age" per minute. For a 65-year-old man, if 170 minus 65 is equal to 105, then his heart rate when walking should be around 105, and the highest heart rate should exceed 125 beats per minute. Therefore, elderly people with coronary heart disease must walk slowly to avoid arrhythmia. Sweating a little during exercise and breathing smoothly can achieve good results. It is recommended to travel together and take medicine with you in case of emergency.