Walking out of health

Walking - the best exercise in the world

Did you know? Walking, a simple, safe and convenient exercise that can be easily completed by the human body by just moving your legs, has been pointed out by the World Health Organization as the best exercise in the world. Cao Jianmin of Beijing Sports University also pointed out: "If you maintain the correct walking posture, you can fully mobilize 13 large muscle groups in the body when walking, such as the quadriceps, hamstrings, calf muscles and abdominal muscles. Walking is the most ideal way to enhance physical fitness and immune function." Many studies have proved that walking is the most suitable exercise for humans and is in line with the anatomical structure and physiological characteristics of modern people.

Walking - Open Six Doors to Health

1. The gateway to brain health

Research from the University of Pittsburgh in the United States shows that walking more than 9.6 kilometers a week can effectively prevent the occurrence of diseases such as Alzheimer's disease and brain atrophy. On the one hand, walking can increase brain volume, and on the other hand, walking can also delay brain memory loss.

2. Stay away from the door of diabetes

According to data, the incidence of metabolic diseases in today's society is increasing due to changes in people's dietary structure. Experts point out that if you can exercise 3 days a week and walk 3 kilometers within 30 minutes each time, you can effectively reduce the risk of diabetes by 25%. Within a reasonable range of exercise, the higher the frequency of weekly exercise, the better the effect of reducing the incidence of diabetes.

3. The gateway to bone and joint health

A large number of studies have shown that when the human body is in a walking state, the bones can more reasonably support the body's own weight and reduce the loss of minerals in the bones, thereby effectively preventing and improving the occurrence of osteoporosis.

The American magazine "Arthritis and Rheumatism" once pointed out that walking puts less pressure on joints than running, and can also delay the loss and decline of joint function.

3. The gateway to weight control

The human body can burn 75 kcal of calories after walking for 30 minutes at a time. Exercise to lose weight is a long-term process that requires persistence. If only a single intense exercise is used, the effect will disappear after 48 hours and it will not achieve the effect of effective weight control; excessive exercise will increase the risk of sudden death. Therefore, long-term regular walking exercise is considered to be the most appropriate way to control weight.

4. The door to longevity and health

As the saying goes, "Take a hundred steps after a meal and you will live to be ninety-nine." This shows that moderate walking exercise is closely related to our life span. Some scholars have confirmed through a large number of experimental studies that people who walk for more than 30 minutes a day are four times more likely to live longer than those who do not exercise. Walking opens the door to longevity and health for us.

Walking - the more the better?

Are you ahead in the number of steps you take on WeChat every day? Is the more steps the better? Studies have found that walking 6,000 steps a day, with a walking distance of 3 to 4 kilometers, is equivalent to 30 minutes of moderate-intensity exercise. If you can walk 6,000 steps in one go, the exercise effect is the best.

Walking—Is everywhere suitable for walking?

Where to walk? It is best to walk in parks, stadiums and other places far away from the road, because the impact force on the soles of the feet when walking is equivalent to 1.2 to 1.5 times the body weight. It is recommended to choose some light and comfortable sports shoes when walking to reduce the pressure on the soles of the feet. Studies have found that long-term walks in parks can significantly improve the lung function and arterial blood vessel function, while walks in busy commercial areas have little improvement in lung function and even develop arteriosclerosis. 

Walking - Is there any method to walk?

How to walk? Warm up before walking, stretch after walking, and walk according to your feeling during walking. When walking briskly, put your feet on the ground, hold your head high, straighten your back, and swing your upper limbs rhythmically, which can increase aerobic exercise and exercise the upper limbs and chest muscles. It is better to walk in small steps. When you first start walking, you should proceed step by step. Walking too fast or overloading can easily hurt your knees and calves, causing pain and discomfort in your body.

It is better to sweat together than to eat together. We should develop scientific and reasonable walking habits. While pursuing the quantity of walking, we should also pay attention to the quality of walking. We should guard the six doors that walking opens for our health and safeguard our life and health.