As we all know, walking is a very beneficial activity for physical and mental health. Compared with running and other sports, walking is simpler and more suitable for people. However, walking seems simple, but also need to avoid some improper practices, only scientific walking, in order to achieve the purpose of fitness. So, what's wrong with walking? What are the precautions?
What are the benefits of walking often?
1. Reducing the risk of cardiovascular disease
Walking has always been regarded as the most mild exercise. Many studies have proved that daily walking can strengthen the cardiopulmonary function, promote the blood circulation of the body, and reduce the risk of stroke and heart attack.
2. Keep fit and promote metabolism
Walking half an hour a day for six days a week can not only keep a good figure, but also reduce the adverse effects of metabolic syndrome, according to a US study. The study was published in the December issue of the American Journal of Cardiology.
3. Other health benefits
Walking can reduce the possibility of hypertension or obesity; improve the cholesterol index; strengthen muscles, which is more conducive to leg and abdominal exercise; reduce tension and pressure; help relieve arthritis pain, improve bone health, and prevent tooth decay.
Walking is a simple and easy activity in daily life. It is basically free from the restrictions of age, constitution and site. Walking can make the muscles and joints of the whole body get moderate exercise. Although the amount of exercise is not large, it is very beneficial to physical health, and can also play a role in relieving stress and relieving tension. However, some practices are not appropriate when walking, which will have adverse effects on health. These improper practices mainly include the following:
1. Take a walk immediately after dinner. It is not suitable to take a walk within 30 minutes after a meal, because the blood flow of the human body will concentrate on the stomach to digest food. If you start to exercise at this time, it will make more blood flow to the bones and muscles, so that the blood supply to the stomach will be reduced, which is easy to cause indigestion.
2. Take a brisket walk. When the chest is contained, the expansion space of the lung is squeezed, and the breathing will become short, which is easy to affect the cardiopulmonary function. In the long run, the breath will become shallower and shallower, so that the breath will be vomited out before it enters the lung, which is not conducive to oxygen supply to the body. At the same time, if the back is tilted forward or backward, it will make the body lose balance, so that the lower back will bear extra pressure, which is easy to cause joint pain. The correct way should be to keep the posture of raising your head and chest when walking, and at the same time, the back should be slightly "closed" so as to prevent shoulder, neck and back pain, and the eyes should be 3-6 meters ahead.
3. Too much stuff. Don't carry too many things in your hands when walking. If the weight of the objects is too heavy, it may cause shoulder and forearm injuries.
4. Not enough water. When walking, drink at least one glass of water every 30 minutes. You can hold the glass in your hand or put it in your pocket.
5. He walked very fast and stopped suddenly. The best way to walk is to walk slowly for 5 minutes. This will increase the blood flow to the leg muscles and warm up the blood gradually. After the warm-up exercise, it can accelerate gradually and increase the energy consumption. 5 to 10 minutes before the end of the walk, you need to walk in slow mode again to gradually cool the body. If you stop suddenly, all the extra blood will be pumped into your leg muscles and heart, making you feel dizzy and hot.
6. Walking too fast. If it is a daily walk, use the most comfortable stride; if it is a brisk walk, the stride can be slightly larger, but it is better not to affect the natural landing of the foot, because when taking big strides, the thigh usually drives the lower leg, which will make the foot fall heavily on the ground, making a "bang" sound. Walking in this posture, the cushioning force of the sole of the foot will become poor, and knee joint damage will easily occur Injury.
