Can a long -term walking of 5 diseases “go”? Suggestion: After 50 years old, do this
Everyone wants to have a healthy body, and to achieve this healthy state, in addition to having good eating habits and regular schedules, they also need to persist in exercise.
Maybe many people think that only to go to the gym or long -distance running can be considered a exercise. In fact, walking has been rated as “the best exercise in the world” by the World Health Organization. There are many benefits to walking. As long as you take it as a sport, stick to at least 6,000 steps a day, you can greatly reduce the occurrence of these diseases:
Greatly reduce the occurrence of these diseases
1. Gastrointestinal disease
For people with poor gastrointestinals, there are usually symptoms such as poor appetite, constipation, diarrhea, etc., and the causes of induced are mostly related to indigestion.
If you can insist on walking for half an hour to one hour after dinner, not only can you speed up the digestion and absorption of food in the stomach and prevent gastrointestinal diseases, but also improved for those who are damaged by the stomach and intestines.
If you have diabetes, other complications may occur with the rise of blood sugar. At this time, in addition to the control of drugs, we can also consume heat through walking to reduce blood sugar content.
In addition, walking can also accelerate blood circulation, reduce cholesterol retention, and avoid increased blood lipids.
With the continuous growth of age, a large amount of calcium will be lost in the human body, so osteoporosis will easily occur. If you walk for a while every day, you can get better exercise, enhance bone density, and prevent osteoporosis.
In addition, walking can also exercise muscles, muscles can better stabilize bones and protect joints, making legs and feet less likely to be injured.
4. Cervical spondylosis
Most modern people have cervical diseases. If the condition is more serious, the symptoms of dizziness and vomiting will occur. Therefore, for those who are often sitting for a long time, insist on walking more, let the head raise, let the back of the chest stretch, and slow down the pressure of the neck, shoulders, and back.
Regulate qi and blood
Rub the Dazhui every day
5. Cardiovascular disease
Walking can exercise the cardiovascular vessels, make the blood vessels more flexible, and the blood flow is smoother, which reduces the chance of cardiovascular disease.
However, remind everyone: Do not walk too much, usually 6,000 to 10,000 per day. If there are too many, it will hurt the knee, which is not good for health.
Scientific walking is exquisite
Speed: Various depending on person
It can be divided into slow walking (about 70 ~ 90 steps per minute), a medium speed (90 ~ 120 steps per minute), a fast walk (120 ~ 140 steps per minute), and a fast walk (140 steps per minute) Essence
The low intensity is sweating slightly and a little asthma, but it does not affect talking;
The medium intensity is that the underwear sweats, pant, and affects the coherence of speaking;
High intensity is sweating and not wanting to speak.
It is recommended that the elderly can 3 days a week, 45 ~ 60 minutes a day, and the medium speed and slower cycle.
Location: Land, grassland
The ideal location of walking is grass and land. The ground has a certain degree of softness, which plays a cushioning effect on the soles of the foot. Secondly, it is okay to walk on the sidewalk, but it is best to stay away from motor vehicle exhaust gas.
Because the pavement of asphalt is too hard, it is easy to cause a large impact on the knees and ankles, so it is best to avoid walking on hard grounds such as cement floor and asphalt road.
In addition, the highway is not suitable for fast walking, large traffic flow, poor air quality, and it is easy to cause damage to the respiratory system.
Shoes: lightweight sneakers
When walking exercise, you need a pair of sports shoes with a pair of feet, lightweight, and non -slip.
Shoes with instep and squeezed toes are not suitable for walking activities. In contrast, the material is lightweight, breathable, the sole is contacted with large contact surfaces, and shoes with shock absorption effects are more comfortable to wear, and the stability of walking is better.
Time: 7 am, 5 ~ 8 pm in the morning
In the morning, exercise is a better fat reduction time, but patients with hypoglycemia and heart disease are best not to exercise in the morning.
Office workers can choose to exercise at 5 to 8 pm, not only to avoid violent sunlight, but also coordinate the time and achieve the effect of fitness with free.
Slowly walking after meals can promote gastrointestinal motility and help digestion.
Preparation before walking: warm -up
Before walking to exercise, it is best to move the body slightly to do the exercise of stretching and stretching four limbs.
Finally, remember to bring a bottle of water to walk a small amount and replenish water multiple times during walking to reduce the consumption in the body.
Source: Yin famous doctor