Walking is recognized as aerobic exercise, and it is suitable for all ages. Any time is all right. And simple can also strengthen the body, so how to achieve health preservation by walking?
Research shows that walking fast every day can prevent diseases, enhance immunity and reduce hidden dangers of illness. Walk fast for at least 40 to 60 minutes a day. However, people who start exercising should follow the rule from easy to difficult, gradually increase the exercise frequency and time. At first, walk fast every two days, starting from 30 minutes. When the body is slowly satisfied, they should continue to exercise every day.
I feel a little panting and sweating when walking fast, which is just right for me. In addition, you should grasp a reasonable fast walking posture, raise your head, lift your hips and thin waist, and shake your arms with your body at will.
2、Beat while walking
When walking, the left hand and right hand are half held, and the palm is extended to show an arc shape. When the right leg moves forward, open both hands to both sides of the body. When the left leg lands on the ground, gently tap the right chest with the right hand, and hit the left rear abdomen with the left hand. When the left foot moves away, strike the opposite. Beating while walking can exercise the lungs and make the inhalation more unobstructed. But when walking, keep standing and look straight ahead.
Walking backwards is also a very good exercise method. It can exercise the latissimus dorsi muscle, which is usually less active, and improve the exercise effect. In addition, it can also reduce physical fatigue and low back pain. However, after entering the middle-aged and elderly, the physical function gradually declines, and the balance ability gradually decreases. When walking backwards, it is easy to hit and fall.
Also, the elderly have inflexible hands and legs, walk backwards at a very slow speed per hour, exercise a small amount, and can not play any role in heart function training, so the elderly should ignore it as much as possible. People who like to walk backwards should first choose a flat ground to ensure that there are fewer people around. Walking backwards for less than 10-20 minutes a day can help their bodies get exercise.
4、Wave your hands and walk
The latissimus dorsi muscle of the elderly is loose, prone to spinal deformation and stooping. When walking, they should wave their hands and walk, which can enable the latissimus dorsi muscle to obtain the left ventricle. Back and chest muscles can be exercised. In addition, it can relieve the pressure on the waist and back. But when walking, keep your upper body straight, your jaw slightly forward, your head high, and your shoulders slightly backward.
Exercise can alleviate the problem of constipation. The effect of one-step walking is very good. The left foot and right foot wheels step on the center line between the two feet. When the two foot boards touch the ground, they twist their crotches to both sides, and the upper body maintains a relaxed situation. That can promote the cross shaking, improve the strength of the waist, be conducive to gastrointestinal peristalsis and improve constipation. Special attention should be paid to that the posture of hip twisting and hip twisting should not be very strong, and the body balance should be maintained, otherwise the ankle ligament will be strained.