What happened to people who have been walking for a long time?
when talking about sports, most people are talking about gym clocking in, extreme challenges, and all kinds of high-end sports.
but ignore the most common and simplest exercise-walking. Walking does not require equipment or difficult movements, but the benefits are numerous.
there is an old saying: "Walking is the first of a hundred exercises".
what happened to those who walked for a long time?
how long has it been since you walked
the convenience and diversity of modern means of transportation make people living in it improve their efficiency and liberate their feet, but it also brings a lot of health problems.
the number of steps for opening Wechat exercise. The cumulative steps per day range from dozens of steps to hundreds of steps.
I have a friend of a freelance worker who took on an urgent project some time ago and had to stay at home to catch up.
after eating, she ordered takeout, went to bed when she was tired, and didn't go out if she didn't have to. A month later, her mood almost collapsed.
when I met her for dinner, I was worried at first sight: she looked mentally ill, her skin was rough and dull, and she looked as fat as she was a few months ago.
as soon as we met, she complained that she had gone for a physical examination, but the doctor said that she had hyperlipidemia at a young age.
finally, she said with tears and laughter: in addition to telling her to take her medicine on time, the doctor asked her to walk at least 10000 steps a day.
she didn't want to go out for a walk, and her physical condition forced her to walk.
Walking, as a basic skill of normal people, is often ignored by us.
Human inertia always affects us imperceptibly: don't run if you can walk, don't stand if you can sit, and don't sit if you can lie down.
but is it really good when we completely liberate our feet?
people without long-term walking exercise are 7 times more likely to have heart disease, 17 times more likely to have hypertension, 200 times more likely to be obese,
in fact, regular walking exercise is the most convenient and effective way to stay healthy.
walking has many benefits
the Daily Mail has reported that walking for 20 minutes a day can prolong life and reduce the risk of early death.
people who walk fast for 30 minutes a day can not only protect their heart health, but also improve their emotional pleasure and maintain a good mood for the day.
I have seen such a real case.
there is an accountant aunt who lacks exercise because she works long hours at her desk.
when she was just in her 40s, she suffered from high blood pressure and had to take medicine and injections regularly to endure the torment of the disease.
then I met a doctor and advised her to walk for 30 minutes every day.
the effect was not obvious at the beginning, but she insisted on it for half a year. Half a year later, she came to the doctor for a revisit, and her mental state has greatly improved.
after measurement, it was found that the blood pressure had decreased significantly.
not only that, but there are many benefits of walking.
this is the least expensive and most effective sport, so don't underestimate its effectiveness.
walking can prevent the three high
walking, and has a very obvious effect on the prevention of hypertension, diabetes and hyperlipidemia.
data from the US Nursing Health study show that walking fast for one hour a day has a 50% preventive effect on type 2 diabetes.
even if you already have three heights, stick to walking and exercise, there will be some relief.
Walking reduces myocardial infarction
in medicine, myocardial infarction is mainly caused by obstructed qi and blood and blood clots blocking blood vessels. Walking can reduce the formation of blood clots and reduce the possibility of myocardial infarction.
Walking can dredge meridians
many people work in the office and sit for a long time, resulting in stiff pulse and tension all over the body.
Walking is a whole-body exercise, which allows the whole body's blood to circulate. Keep walking for half an hour every day, and the pulse of the whole body can be dredged.
Walking enhances memory
A new study from the University of California, Los Angeles says that middle-aged and elderly people over the age of 60 walking 4000 steps a day can improve their attention and memory.
moreover, outdoor walking allows the brain to breathe fresh air and keeps the mind agile and flexible.
Walking can keep you in a good mood
Daily walking causes the brain to release an endorphin substance that keeps people in a good mood.
how to walk is the healthiest
some people say that there are so many benefits of walking, is it the longer the better?
of course not, anything that goes too far will have the opposite effect.
all sports should be moderate, and what is more important is to master the correct posture.
according to a study,
walking more than three hours a week can reduce the risk of cardiovascular disease by 35% to 40%.
walking for more than 45 minutes three days a week can prevent Alzheimer's disease.
walking more than 7 hours a week can reduce the incidence of breast disease by 20% and treat type 2 diabetes by 50%.
although the effect of walking is very good, the longer the walking time, the better. Generally speaking, it is suitable for 30 minutes to 1 hour every day.
in addition to the length of time, it is because of incorrect posture that many people feel comfortable.The opposite effect.
according to the results of a study in the Lancet, an authoritative medical journal, people who take steps to reduce their life expectancy live an average of 3 to 5 years less than those who take a long life step.
although walking is a very simple exercise, many people have a lot of bad habits in the way they walk.
to walk correctly, you need to know:
1. Raise your head and chest, lower your shoulders, look straight ahead, and maintain the natural curvature of the spine;
2. Feet are shoulder width apart, knees straight, toes forward, feet parallel, neither outer nor inner buckle;
3. When walking, the foot steps straight ahead, the heel hits the ground first, and the heel landing can give strong protection to the knee joint;
4. Swing your arms naturally, swing your legs with your forefeet and kick your legs with your hind feet.
it is worth noting that
when walking, let your arms swing, preferably level with the shoulders;
mobilize the strength of the whole body, walk at a moderate distance, and keep breathing at a uniform pace;
walking in this way for 15-20 minutes a day is more effective than walking for two hours.
the International Health Organization defines "walking" as "the best exercise in the world".
but we can't pin all our hopes on walking. If we want to live a high-quality life, we ultimately have to rely on a healthy lifestyle and self-disciplined habits.
Wanna go for for a flirty second marriage wedding dresses and flaunt your body? Once you make up your choice, relax, we will take care of everything.
as the saying goes: the best doctor is yourself, and the best medicine is exercise.
only by paying more attention and prevention in daily life can we block the source of many diseases in advance.
not all diseases can be cured, but all diseases can be prevented.
having health is the cornerstone of experiencing happiness in the world;
keeping healthy is a responsibility of all adults.