Why walking for nothing
Every day I shout about exercise, but do you know what the best exercise is? This exercise is not running or swimming, but-walking. The World Health Organization believes that walking is "the best sport in the world." In addition, heart associations and experts in many countries also recommend that everyone stick to walking every day.
Don't underestimate this thing that you can do with your legs, it has many benefits. Studies have found that moderate-intensity walking has the same fitness effect as running, and can reduce the prevalence of high blood pressure, hyperlipidemia, hyperglycemia, osteoporosis and other diseases.
However, in order to be beneficial to health and harmless, there are many skills to pay attention to when walking. You might as well follow us to see those things about walking, and let walking open the door to health for you!
The right way to walk
Walking is a good exercise, but if you go wrong, your effort will be wasted! You don’t just need to walk twice. The number of steps, posture, time, location, and preparations you take will all affect its health. A little carelessness, good exercise may do more harm than good.
1. Number of steps
You have to walk at least 6000 steps a day, the most reasonable is 7000~8000 steps, the distance is between 4~7 kilometers.
Of course, this is for young adults who are physically and mentally healthy. The elderly can appropriately reduce the number of steps. It depends on the individual's physical fitness. If you have local health problems, you need to make walking adjustments based on your physical condition.
When walking, the body is too relaxed, the fitness effect will be halved and then halved. The correct walking posture should be to raise your head, straighten your chest, tuck your abdomen, look straight, and straighten your trunk naturally. When walking, the pace is moderate and the upper and lower limbs are coordinated.
Just to strengthen the body, it is good to go on a flat road and focus on contracting the lower abdomen. Going uphill or climbing stairs is more suitable for people who want to lose weight.
For teenagers and children, walking for 1 hour a day is considered moderate intensity. For ordinary adults, they need to walk at least 30 minutes a day and at least 5 days a week. This amount of time is more in line with the "fitness" standard. Some people think that walking a few steps in the toilet, walking up and down a few steps, or walking a few steps in the office is considered walking exercise.
Although walking like this is good for blood circulation, it is better than sitting for a long time. But if you don’t walk continuously, there is no fitness value
You can walk every day at one time, or you can divide it into two. It is better to walk 1 hour after dinner.
Many people are used to walking and running along the side of the road, but walking in this way may be equivalent to "walking for nothing"...
Researchers from Imperial College in the United Kingdom found that the volunteers who walked in the park had improved lung function and softened arteries, regardless of their health, and the effect lasted until 26 hours after the walk. The lung function of those walking along the road was weak, and the arteriosclerosis condition even worsened.
Human lung capacity will increase during exercise, and walking on the roadside will breathe more dust and harmful gases. These harmful gases will not only affect the lungs, but some substances will also enter the blood vessels, making the vascular intima hardened and thickened to form plaques under the stimulation of pollution. Therefore, it is not recommended to take roads and asphalt roads.
Soft dirt roads and playgrounds with elastic ground are more suitable, such as sports parks and own communities. These two kinds of "roads" have less impact on the knees and ankles, and the air quality in these two places is often better. During exercise, some respiratory-related diseases can be avoided.
5. Preliminary preparation
Preliminary preparation includes two aspects, material and physical. Materials include soft-soled jogging shoes, loose clothing, plain water or light salt water. The lighter the walking shoes, the better, they can protect the ankles and reduce the pressure on the soles of the feet.
Physical preparation is to do a warm-up exercise.
Warm-up exercises include: Body stimulation training, beating in place; joint movement training, joint rotation, extension and flexion; muscle stretching training, leg raising, waist extension, etc.
Many people think that the amount of walking exercise is not large, so they ignore the warm-up before walking. However, if you do not warm up, not only will the joints be easily worn out due to the temporary lack of synovial fluid, but also the body joints will not be opened, the movement will be limited, and the exercise effect will not be good.
Doing a warm-up exercise can actively "prepare" the muscles, joints and ligaments of the whole body. Reduce tissue damage.