The effect of walking for 40 minutes every day is that everyone is walking at ordinary times, and walking can also lose weight. It sounds really incredible. If the method is right, walking to lose weight is actually very simple and beneficial to our health. Walking is the best way to keep healthy. The following is the effect of walking for 40 minutes every day.
The effect of walking for 40 minutes every day is 1. If you keep walking for 40 minutes every day, your life will increase by 20%.
"Old, mainly exercise, gradually turned into a physical fitness, don't let it down again. Now the most suitable exercise for the elderly is walking. Of course, jogging is the best. If you can't jog, walk. Because jogging sometimes has some influence on the knees. " Academician Zhong Nanshan said in an online interview with a family doctor.
The World Health Organization gives the highest score for walking for a certain time every day, because it is the easiest to do and does not need any special equipment. Academician Zhong revealed, "Compared with people who don't walk, for example, walking for more than 40 minutes or an hour every day, compared with inactive people, not only this life expectancy can be increased by about 20%, but also the occurrence of diseases can be reduced."
"Another suitable sport is swimming. We have a famous otolaryngologist in Guangzhou. He is Director Liu of No.1 Middle School. He 106 years old. He insists on swimming every day, living a simple life and exercising from the water. People in the water can reduce the load on joints and exercise the heart. Director Liu is now 106 years old and swims 200 meters in the water every day. "
Academician Zhong Nanshan said, "Walking and swimming are the two most suitable sports for the elderly. Of course, if I say that my knees are not suitable in all aspects when I am old, I should say that Tai Ji Chuan is also a very good exercise. Tai Chi Chuan, I haven't done much.
But I have seen a lot of' some studies' and my patients' studies. It mainly trains thigh strength and body flexibility, and the load on the heart and lungs is not very heavy. So I think Tai Ji Chuan is a very good exercise method for the elderly, which is more valuable than yoga in a certain sense. "
The effect of walking for 40 minutes every day 2. Walking has outstanding anti-cancer effect.
"Walking can be seen as a cure for cancer!" The publishers of this study, the British charity Rambler Association and Macmillan Cancer Aid, pointed out that if you can walk 1 mile within 20 minutes every day, it will be beneficial to the treatment of breast cancer, prostate cancer and intestinal cancer, and the highest risk of death can be reduced by 50%.
Benedict Southworth, the head of the study, said that the British government suggested that adults should take a 150 minute walk in Zhong Jian every week, but only a few people met the standard. Therefore, he called on doctors to go into prescriptions and help more cancer patients and sub-healthy people to enhance their physical fitness.
Prevention of breast cancer.
A study involving 4 million women in France shows that women of any age who walk 1 hour every day can reduce the risk of 12% of breast cancer. Another study found that women who walk for 7 hours a week have a lower risk of breast cancer than women who only walk for 3 hours a week 14%.
Reduce the risk of intestinal cancer.
A long-term study of 70,000 people by Harvard School of Public Health found that walking for 65,438+0 hours a day can reduce the risk of colorectal cancer by half. Experts say that this may be related to the fact that walking can improve immunity.
Prevent pancreatic cancer.
A study published in Reader's Digest pointed out that walking for 30 minutes after meals every day can reduce the risk of pancreatic cancer by half. Researchers pointed out that pancreatic cancer is mostly related to excess calories, and walking will consume a lot of calories.
Fight prostate cancer.
After long-term follow-up of 1455 patients with prostate cancer, the University of California found that brisk walking can obviously delay the deterioration of prostate cancer. Just walk for three hours a week, and the degree of cancer deterioration is 57% lower than that of people who don't exercise. The reason is that walking can improve endocrine and regulate hormone levels.
A study by Loughborough University in England found that brisk walking every day can improve immunity and reduce the chance of catching a cold by 30%. The American Journal of Arthritis and Rheumatism reported that compared with running, walking has less damage to joints and can delay the decline of joint function. Authoritative research at home and abroad has found that brisk walking every day can effectively prevent diabetes, respiratory diseases, cardiovascular and cerebrovascular diseases and cognitive impairment.
Why does a simple walk have so many benefits? Lu Yifan, a professor of sports medicine at Beijing Sport University, said that long-term, rhythmic and relatively fast walking can improve health for six reasons: burning calories is conducive to weight control; Promote venous return of lower limbs and protect the heart; Exercise physical coordination ability and sense of balance to delay aging; Exercise bones and muscles, dredge the veins of blood stasis; Enhance cardiopulmonary function and improve blood circulation; Relax your tired brain and regain your energy.
Cao Jianmin, director of the Sports Biochemistry Teaching and Research Section of Beijing Sport University, added that walking in the right posture can drive 13 large muscle groups to exercise at the same time, thus enhancing physical fitness and improving immunity. Crucially, walking is the safest exercise for people of all ages.
The effect of walking for 40 minutes every day 3 What are the benefits of walking every day?
1, walking is the simplest and most convenient way to prevent heart disease, which can better maintain a healthy life. With the growth of age, people should pay more attention to keep healthy and walk for 30 minutes every day.
It is beneficial to control weight, lower blood pressure and regulate cholesterol, which is beneficial to the health of our heart. Walking can better prevent brain atrophy and Alzheimer's disease, and help to increase the size of the brain and improve memory.
2. Walking can better control diabetes and lower blood sugar in the body. When walking, the body dominates the bones and supports the body weight more reasonably, which can better reduce the loss of minerals in the bones, prevent and improve osteoporosis, and alleviate the decline of joint function.
3. Walking can better consume human body's heat. Walking for half an hour can consume 75 kilocalories. Losing weight is a long-term process, and you can't be quick and quick. You need a regular and reasonable diet and exercise for a long time.
Only in this way can we lose weight, mainly by developing good walking habits, and it is easy to lose weight. Walking for about 30 minutes every day can reduce the fat content in the body and help prolong life.
These are the benefits of walking, so we should set aside an hour for walking every day, but we must pay attention to the way we walk. When you walk, you should hold your head high and adjust your breathing. Walking more can make us have a healthy body, get rid of sub-health and keep an S-shaped figure.