When walking, lower limb muscles relax and contract, which is beneficial to systemic blood circulation, improves vascular tension and helps to prevent arteriosclerosis and cardiovascular and cerebrovascular diseases. Walking can also exercise and improve the respiratory system, especially increase abdominal muscle activity, which is similar to Qigong. It is more beneficial to mental workers. Because the whole body blood circulation is accelerated and the cerebral blood flow is increased, it supplements the nutrition of nerve cells, which is very beneficial to the thinking work of the cerebral cortex and can greatly improve the work efficiency.
At the same time, walking can also promote the consumption of human energy. If obese people can keep walking, they can make their muscles strong and lose weight, which is good for their health. Walking can also regulate metabolism. Walking is an effective measure to prevent and treat diabetes. If middle-aged and elderly people walk at a speed of 3000m per hour 1 to 2 hours, the metabolic rate can be increased by 48%.
Walking after meals can reduce the risk of intestinal cancer. As long as you walk every week 1 hour or more, the risk of intestinal cancer can be reduced by 30%. Compared with people who have no habit of walking at all, women who walk 1- 1.9 hours a week have a lower risk of colon cancer by 3 1%. In addition, women who exercise moderately for more than 4 hours a week have a 44% lower risk of colorectal cancer. Researchers pointed out that intestinal cancer is related to bad eating habits and lifestyles. Insisting on exercise can promote intestinal peristalsis and digestion, reduce constipation, and thus effectively prevent intestinal cancer.
So how much exercise can we do to minimize the risk of intestinal cancer? It varies from person to person. Generally speaking, walking for 20 minutes every day can play a very good role, especially walking for half an hour after meals, with the best effect. Besides, people had better choose to walk when they go to work or go out. In their spare time, they should not stay indoors and watch TV, but take part in outdoor sports, because it can not only keep healthy, but also prevent cancer.
Of course, walking can not only prevent intestinal cancer, but also have other functions. Go quickly and relax, especially when you feel depressed. Let's go for ten minutes. You will feel relaxed, happy and calm, reduce your troubles and feel energetic. Especially the "white-collar workers" who have been sitting in the office for a long time doing mental work, might as well get off the bus one stop earlier on the way to work and take a walk in the fresh air in the morning. Science has proved that the incidence of cardiovascular diseases, neurasthenia, thrombotic diseases and chronic motor system diseases of people who walk to work for a long time is significantly lower than that of people who like cycling. And walking for 30 minutes every day will significantly improve work efficiency. In addition, walking more can also prevent arthritis. Arthritis is a joint disease, accompanied by degenerative changes in bones and cartilage. Doctors often give aspirin, ibuprofen and other drugs, but the effect is not ideal. If taken in large doses, it will damage the stomach and liver. If you insist on walking on time, you can enhance the curative effect of commonly used drugs, improve the function of knee joint, obviously relieve pain, reduce the dosage of drugs and walk quickly. Therefore, even if the elderly are not sick, walking on time can relax muscles, promote blood circulation and be beneficial to health.
Walking, as a kind of physical exercise, is good for your health, but you should also pay attention to your posture and movements. When walking, you should hold your head high, your eyes look straight ahead, your abdomen is slightly adducted, your legs swing forward alternately, naturally and relaxed, your arms swing with you, and you breathe rhythmically. In addition, you should not wear too much clothes, and your shoes and socks should fit your feet. It is best to take a walk by the river or the lake, where there are many trees and the air is fresh. Walking at a constant speed has a moderate amount of exercise, about 60 ~ 80 meters per minute, which is good for all organs of people. Walking for half an hour to 1 hour every day, the intensity varies with physical fitness, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious results. If you have decided to include walking in your fitness plan, here are some walking exercises for your reference:
Ordinary walking method: the walking speed should be kept at 60-90 steps per minute, and it is suitable for 20-30 minutes each time. This method is suitable for the elderly suffering from coronary heart disease, hypertension, sequelae of cerebral hemorrhage or respiratory diseases. Walking fast: Keep your head up and walk fast for 30-40 minutes at a time. This method is suitable for patients with chronic arthritis and gastrointestinal diseases in recovery period.
Quantitative walking method: including flat walking and sloping walking. For example, walking on a 3-degree slope 100 meters gradually increases to walking on a 5-degree slope 15 minutes, and then walking on a flat ground 15 minutes. Walking with swinging arms: When walking, the arms swing back and forth rhythmically, which can improve the mobility of shoulder straps and chest, and is suitable for people with respiratory diseases. At the same time, the arm swings greatly with the pace, which can strengthen the joint and respiratory function and prevent scapulohumeral periarthritis.
Walking with rubbing abdomen: this is a traditional exercise regimen of traditional Chinese medicine. Massage the abdomen while walking is very beneficial to people with indigestion and gastrointestinal diseases. Massage the abdomen with both hands, one step at a time, alternating positive and negative directions, 40-60 steps per minute, 5- 10 minutes each time.
Walking in the opposite direction: When walking, keep your knees straight and look forward. Retreat 65,438+000, then advance 65,438+000, repeat many times, don't feel tired. The method can prevent and treat lumbocrural pain and gastrointestinal dysfunction of the elderly.
Interestingly, meteorologists believe that walking in the rain has many incomparable fitness effects. A drizzle falls on the earth, which can wash away dust and dirt, purify the air, make the road cleaner and the air fresher. In addition, when the sun sets before the rain and the drizzle begins to fall, a large number of negative ions are called "airborne vitamins", which helps to lower blood pressure. Walking outdoors in drizzle will also help to eliminate the depression easily caused by rainy weather. For those pedestrians who are not covered, drizzle is like a natural cold bath, which can greatly enhance the adaptability of the body to changes in the external environment.