Do you know the benefits of walking often? Many people who are not suitable for strenuous exercise usually choose walking as their own exercise mode. I have collected relevant information about the benefits of walking regularly. Let's take a look, hoping to help you solve the problem smoothly.
What are the advantages of walking often? What are the advantages of walking for an hour every day?
1, protecting the health of heart and brain
Walking for an hour every day is the simplest and most economical way to protect your heart. Only through proper exercise can you keep healthy. Sticking to walking can control weight, lower blood pressure and regulate cholesterol, which is beneficial to heart health. Persisting in walking can prevent Alzheimer's disease and brain atrophy, because walking can increase the size of the brain and prevent memory loss.
2, prevention and treatment of diabetes, good for bones
As long as you walk for an hour every day, you can protect the islets from damage and reduce the risk of diabetes. In addition, walking can make bones better support weight, prevent calcium loss and reduce the risk of osteoporosis. Walking brings little pressure to joints and can also delay the decline of joint function.
3, you can lose weight
Walking for an hour can consume about 160 kilocalories. Walking for half an hour after a meal is helpful for the utilization and digestion of food, decomposing body fat, preventing accumulation and reducing weight. In addition, regular walking can ground the gas, increase the function of the spleen and stomach, improve the absorption capacity of food, and help the harmful substances in the body to be excreted.
What should I pay attention to when walking?
1, get ready.
Check your health before you walk. If you are in poor health or sick, you should stop temporarily. If you walk forcibly, you may get worse. If you have symptoms such as palpitation, cold and dizziness during walking, you should stop to exercise after your body recovers. Be prepared before exercise, so that the nervous system and cardiovascular system can be prepared first to reduce the damage caused to them during exercise. It takes about 5 minutes to prepare, such as twisting your waist or jogging in place.
2. Add more water when exercising.
Water can maintain the normal operation of body skills, and more sweat is discharged when walking, which is easy to cause dehydration. If you don't replenish water in time, it will increase the local body temperature, accelerate physical fatigue, increase the salt content in the blood, and have an impact on the heart.
What are the benefits of walking regularly? 2 the benefits of walking.
Increase memory, with the growth of age, people's memory is deteriorating, and walking can increase memory. Walking not only exercises the legs, but also improves the function of many parts of the body. Walking every morning can increase memory and reduce brain degeneration.
Reduce myocardial infarction. Myocardial infarction is mainly caused by blood and blood blockage and thrombosis. Walking can reduce the possibility of thrombosis and myocardial infarction.
It is helpful for people with three highs. People with three highs can try to walk more. Walking has a good effect on weight loss, hypertension and diabetes. The key is to persist for a certain period of time. Walking is not running, especially for the elderly. Walking is low in intensity and suitable for exercise.
Blood circulation is smooth. People's qi and blood are not smooth, because the meridians are blocked, people will feel uncomfortable and easily get sick. Walking can open channels and collaterals, enhance human blood circulation and metabolism, and remove blockages.
Increase muscle strength. Irregular life, no exercise, the muscles of the whole body will be weak and inelastic. Walking can increase muscle strength, strengthen leg strength and foot strength, and make muscles and joints more flexible.
How to take a walk
It is best not to go out for a walk immediately after a full meal. At this time, the stomach needs enough blood supply to digest and absorb food. If you are eager to go for a walk, blood will enter the exercise system. It is not conducive to the digestion and absorption of the stomach.
It's best to rest for about half an hour after dinner, and then go for a walk. Some people with three highs should pay attention to keeping their upper body straight when walking, and don't press their chest.
Some people with poor digestive function. And some people with chronic gastritis might as well get up early and go for a walk.
It is best to take a walk between 7 pm and 9 pm. If you have dinner late, you'd better not take a walk to avoid affecting your sleep.
When walking, pay attention to the speed, not too fast. If you feel a little sweaty, you can slow down the pace of walking, but you'd better not take off your coat in a hurry. In case of catching a cold.
You can swing your arms properly when you walk. But the amplitude should not be too large. Don't rush or change the intensity of walking.