There is an old saying: Eat together, it’s better to sweat together.
The most affordable regimen of walking has become a symbol of healthy living. The World Health Organization has long established that walking is the best sport in the world!
However, although everyone will walk, but to achieve the effect of exercise, different groups of people should use different ways of walking. How to “walk” is the healthiest?
Different people, different ways of walking
1. Infirm: open your arms and take a big step
Infirm people need to achieve the purpose of exercise, too slow to achieve the purpose of physical fitness, only the big steps, arms open, body activities, in order to regulate the function of various organs of the body ,Promote metabolism. It is best to take 2~3 times a day for more than half an hour.
2. Obese: Walking long distances
Elders should go twice a day, It takes 1 hour each time and walks faster. This will allow the fat to burn and thus lose weight.
3. Hypertensive patients: medium-speed is suitable for chest up
Hypertension patients walk, step The speed is moderate, and the upper body should be straight when walking, otherwise it will oppress the chest and affect the heart function. When walking, you should make full use of the cushioning effect of the arch of the foot, otherwise the brain will be constantly vibrating and easily cause dizziness.
4. Patients with coronary heart disease: slow and slow
The walking speed of patients with coronary heart disease should not be too fast. So as not to induce angina. Should walk slowly 1 hour after the meal, 2 to 3 times a day, each half an hour, long-term adherence can promote the formation of coronary collateral circulation, help improve myocardial metabolism, and reduce hardening of the arteries.
5. Diabetic patients: swinging their arms and legs up the chest
Patients walking as much as possible Big, chest and arms. Stretch your legs, preferably 1 hour after a meal to reduce postprandial blood sugar. It is advisable to walk for half an hour or one hour each time. However, patients who are being treated with insulin should avoid the time of insulin action to avoid hypoglycemia.
6. Insomnia: slow down for half an hour before going to bed at night
After going to bed at night for half an hour, you can Relaxing the brain and receiving better sedative and sleep-preserving effects will help improve sleep quality.
7. Other healthy people: walking step by step
Ordinary people, if you feel that running can’t stand it, it’s better Choosing a healthy step can not only strengthen your body, but also reduce damage to your joints. If you stick to it for a long time, the effect will be better than running.
Keep in mind these 7 points, the effect can be doubled
Learn how to walk, in order to make the walk healthy, there are 6 aspects The science is particular.
When walking, keep your chest, look up, look straight, close your belly, lift The hips are pelvic, the shoulders are sagging, and the palms are ring-shaped.
The afternoon is best for exercise, especially for the elderly. In the morning and morning, the incidence of cardiovascular events (myocardial infarction, angina attacks, etc.) is higher than in other periods of the day.
For most people, 120 to 140 per minute The speed of the step (about 5.5 to 6 kilometers per hour) is appropriate, about two steps per second.
The heart rate during normal walking is about 70% of the maximum heart rate and should be maintained at 120 to 140 times per minute, it is advisable to sweat slightly.
The walking place should choose a place with good air, wide view and safety. Such as playgrounds and parks, avoid walking on the roads and sidewalks with heavy traffic.
It’s best to check your body before preparing for a walking exercise (checkup and simple Exercise cardiopulmonary function test), patients with various chronic diseases should follow the doctor’s advice, and should be accompanied when walking.
7. Sports shoes:
Sports shoes suitable for walking activities, fit and light, material Breathable and soft, lighter to walk), shock absorbers (the impact on the soles of the feet is 1.2 to 1.5 times the weight of the whole body), anti-skid and stability. In addition, every 800 kilometers should be replaced with a new pair of shoes.
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