For those who like walking exercise, take a look at the latest research results.
do you like walking exercise?
then take a look at this latest research!
Journal of Internal Medicine of the American Medical Association previously published a research paper that studied more than 18000 elderly American women (average age 72 years old) and analyzed the relationship between daily walking steps and mortality.
conclusion there are two points:
1. Walking is really good for health and can effectively reduce the risk of death. Every 1000 steps of walking per day reduces the death rate by about 15%.
2. The more you walk every day, the lower the risk of death. Until you walk 7500 steps a day, the risk of death no longer decreases or increases.
that is to say, the best number of steps per day is: 7500 steps!
there are many benefits of walking
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many studies have clearly pointed out that walking is effective in disease prevention, anti-cancer and longevity.
the word "human" is a gesture of walking, which virtually tells us that walking really has many advantages.
specifically, walking can prevent fatty liver, heart disease, diabetes, arteriosclerosis, relieve osteoporosis, improve waist, shoulder and head pain, stay away from Alzheimer's, and so on.
We all know that walking is a good way of exercise, but at the same time, we should also understand that walking exercise also has a lot to pay attention to.
1. Best to walk in the afternoon.
from 6 o'clock to 12:00 in the morning is the stage of high incidence of cardio-cerebrovascular events, poor light at night, easy to fall.
2. It is forbidden to walk beside the main road.
the Lancet published the results of a survey: due to air pollution, the lung function of people walking along busy roads has improved slightly, and the condition of arteriosclerosis has even worsened.
excessive daily steps are prohibited. Do not walk excessively and frequently. Pursuing 10,000 or 20,000 steps a day will damage your joints.
3. The best place to walk is to have trees.
it's best to take 7500 steps in about 40 minutes every day. It is best to sweat slightly after walking.
different walking methods have different effects
1, regulate and prevent constipation
in the process of vigorous walking, increase the rotation of the waist and crotch, so that the body twists rhythmically during walking, which can promote defecation, prevent constipation and reduce the high incidence of rectal cancer.
2, insomnia at night-walk slowly
in the evening, walk slowly for half an hour, rest for 15 minutes and then go to bed, which has a better sedative and hypnotic effect.
3, protect the cervical vertebra-"10:10" walk
raise your arms upward, just like the watch needle pointing to the "10:10" position, raise your head and chest, carry on walking exercise, and persist every day. It helps to exercise the muscles of the shoulder and neck, relieve and prevent cervical diseases.
4, reduce waist circumference belly-tapping walking
walking with hands and some movements (such as tapping pulse) can help reduce waistline.
5. Nourish the kidney and protect the kidney-- walk on tiptoe
walk on tiptoe for about 10 minutes a day, with stop-and-go in the middle, massage foot three yin and warm kidney yang.
6. Patients with hypertension-walking on the soles of the feet
the soles of the feet should hit the ground, and do not land on the heels first, otherwise it will make the brain vibrate constantly and easily cause dizziness.
7. Patients with coronary heart disease-walk slowly 1 hour after meal
walk slowly 1 hour after meal to avoid inducing angina pectoris, long-term persistence will help to improve myocardial metabolism and reduce vascular sclerosis.
A simple walk, there are so many noticeable places and so many novel ways to walk, be sure to forward them to your friends!