Fight sub-health in spring and learn to take a walk

In fact, this makes sense. In addition to promoting digestion and improving immunity, walking can also effectively relieve depression.

“A hundred exercises are not as good as one walk” and “Walking is the king of sports” are the truths. The latest research results of scientists suggest that if a person can walk 1/4 mile (about 400 meters), it means that his physical condition can help him live at least 6 more years, and the faster he walks, the longer his life will be. Japanese scholars proposed the exercise goal of "walking 10,000 steps a day". Calculated based on the average distance of 70 to 80 centimeters per step, this is approximately 3 to 3.5 kilometers. Many Japanese people choose to give up the enjoyment of taking a 5-7 stop train when commuting to and from get off work, and instead consciously walk a distance.

During the city's rush hour, the speed of buses (including stops) is 20 km/h, trams are 12 km/h, and subways are 25 km/h. A 2-kilometer ride plus waiting time usually takes 10 minutes. If you walk this distance at a speed of 6 km/h, it will take no more than 20 minutes. Changing from taking the bus or waiting for the bus to walking not only exercises the body, but also reduces the negative psychological effects of waiting for the bus and squeezing in the bus. It is undoubtedly a move beneficial to health. White-collar women, for the sake of your health, join the ranks of walking for health preservation.

Walking posture must be correct

In order to achieve the ideal exercise effect through walking, the walking skills cannot be ignored.

The correct posture should be maintained when walking, such as keeping the head upright, eyes level, and torso naturally straight (shoulders dropped, chest and waist slightly straightened, abdomen slightly retracted), which is conducive to the unobstructed flow of meridians and smooth circulation of Qi and blood.

When walking, the body's center of gravity moves forward, the arms and legs work in coordination, the steps are powerful and natural, the stride is moderate, and the feet land rhythmically.

When walking, you should pay attention to abdominal breathing techniques. Use a little force when exhaling, and be natural when inhaling. The rhythm of your breathing should be coordinated with the rhythm of your steps.

When walking, you should pay attention to the techniques of switching between tension and relaxation, and between using force and leveraging force. In other words, you can take a few steps with force, and then take a few steps with the leverage of force. This can greatly increase your walking speed, make you feel relaxed, and save energy.

When walking, the foot in contact with the ground should have a "gripping" action (toes adducted), which can promote microcirculation.

The key to exercise is persistence. Only by persevering can you achieve results. "Three days of fishing and two days of drying the nets" will only lead to giving up halfway.

Exercise should be moderate and gradual, and should not exceed your body's ability to bear. During exercise, you should control your pulse, and it is best not to exceed 120 beats; you should stop when you feel slightly sweaty or a little tired.

Be careful when walking, and it is best to do it on the track of a sports field or playground. When walking on the road, you must stay on the sidewalk, and when crossing the road, you must use the overpass or underground passage. When passing through an intersection, you must obey traffic regulations; you must not cross the road on a road with guardrails or isolation piers.

Choose a suitable walking method

Normal walking

For general health care. Walk at a slow (60-70 steps/minute) and moderate (80-90 steps/minute) pace for 30-60 minutes at a time.

Fast walking

Walk at 90-120 steps per minute for 30-60 minutes at a time. A lot of calories are consumed during fast walking, which is suitable for female friends who want to lose weight and beautify their bodies.

Quantitative walking

According to the required exercise intensity, a certain distance, speed, slope, number of rest periods and time are specified. Exercise intensity is measured in terms of heart rate. Walk for 30-60 minutes each time. It is effective in reducing abdominal fat, lowering blood pressure and increasing the body's sense of lightness.

No matter which method is chosen, the amount and intensity of exercise should be reasonably arranged according to factors such as physical fitness, physical strength and physical fitness. Do not rush it, but proceed step by step and persevere. The control of exercise amount is mainly determined by self-perception such as pulse, sleep, appetite and body reaction. If the heart rate is used as the standard, it should be maintained at 100-120 beats/minute when walking, and not exceed 130 beats. 10 minutes after walking, the heart rate should return to only 10-15 beats/minute more than before exercise. Good sleep, good appetite and no physical discomfort indicate that the amount of walking exercise is appropriate.

1. Arm swing walking

Walking at a speed of 60-90 steps per minute and swinging your arms back and forth vigorously can enhance the activities of your shoulders and thorax. In the process of swinging the arms, the curves of the arms and shoulders are shaped. It can help get rid of excess arm muscles and eliminate butterfly sleeves.

2. Abdominal massage walking

If you have a small belly, you can add abdominal massage exercises while walking and walk at a speed of 30-60 steps per minute. When walking, use both hands to rotate and massage the abdomen. Massage one circle with each step, alternating between forward and reverse rotations. Each time lasts 3-5 minutes. From a modern perspective, relaxing walks and gentle abdominal massage can promote gastric juice secretion, enhance gastrointestinal motility, and help treat indigestion and chronic gastrointestinal diseases.

3. Reverse arm walking backwards

When walking, place your arms on the Mingmen acupoints on your waist, walk slowly backwards for 50 steps, and then walk forward for 100 steps. Repeat this step forward and backward 5-10 times. According to traditional Chinese medicine theory, "kidneys are the fire of life", which shows that whether the kidney qi is sufficient affects a person's physical health. Pressing the Mingmen point and walking has the effect of nourishing the kidneys and replenishing qi.

4. Look around

Look left and right slowly and consciously while walking, and then pause for a few seconds before resetting your head. This movement can help relieve long-term shoulder and neck pain.

5. Bend down to pick up something

While walking, I seemed to see something lost on the road, so I bent down to pick it up. The specific method is to step forward with your left foot first, then bend over, point your right hand fingers to the ground in front of your left toe, and then slowly straighten up to return to the original position.

White-collar women sit in front of computers for long periods of time while working, and their limb joints and lumbar spine remain in the same posture for a long time, causing the muscles near the joints to become stiff and sore. When walking, adding the action of bending down to pick up objects can exercise the joints of the limbs and the lumbar vertebrae and sacral vertebrae.

6. Take a deep breath

This is a deep breathing exercise that is performed in conjunction with walking. Consciously take a deep breath as deep as you can until your abdomen bulges (the so-called qi sinking into the dantian), then open your mouth and make sounds such as "ah, hi, oh, hersh, huh, ha", and exhale slowly. This is called "exhaling the old and inhaling the new."

The editor of the health channel reminds you: There are many ways to walk. You can choose the way of walking according to your specific situation or hobbies to improve your body's resistance and stay away from sub-health.