Walking is a sports that many people love. Walking properly can have the effects of laxative, bone strengthening, blood pressure, lowering sugar, and preventing cancer. But many people walk in the wrong way!
NO.1
Common wrong ways to walk
Error 1: The location is not right
Walking fitness, where to walk is very important!
On December 5, 2017, the top international medical journal "The Lancet" published a study showing that regardless of whether it is healthy or not, people walking in the park have improved their lung function and arterial vascular softening significantly, while those walking along the street have weak improvements in lung function, and even worsening arteriosclerosis. This is related to the concentration of air pollutants in the walking environment.
Generally speaking, the exhaust gas of cars with higher concentrations on the roadside is more harmful to their health.
Error 2: Incorrect posture
If you "beak over and hunch your back" while walking, in the long run, it will not only not achieve good exercise results, but will instead cause damage to soft tissue.
Generally speaking, when walking with your head held high and your chest, the seven meridians and eight meridians of the whole body will move together, which will have better exercise effect.
Error 3: Lack of warm-up
Many people think that walking doesn’t exercise much, so they often ignore the warm-up activities before walking. In fact, even the gentle movement of walking will be unbearable when the body suddenly enters the state of movement. In addition, if you don’t warm up, your body joints will not be opened, your movement will be limited, and your exercise effect will not be good.
Error 4: The time is not right
Many people who insist on morning exercise choose to go out to walk , believing that this time will not be sunny, and can breathe fresher and more oxygen-rich air.
In fact, during this period, because the plants lack light, photosynthesis cannot be performed. At this time, not only does there be no fresh oxygen near the plants, but on the contrary, a large amount of carbon dioxide is accumulated, which is not conducive to health.
Error 5: The timing is not right
Walking immediately after a meal is not conducive to your health, especially for patients with coronary heart disease , walking a hundred steps after a meal may also lead to danger. Because after a full meal, the blood in the human body will be concentrated more on the gastrointestinal area to strengthen digestive function. If you engage in strenuous exercise at this time, it will lead to insufficient blood supply of myocardial muscles, and myocardial ischemia , angina pectoris and even myocardial infarction. Therefore, you should rest for half an hour to one hour before exercising after meals.
NO.2
Walking add "small moves"
One-word step
Left and right casters step on the center line between the two feet, which is what people often call the "cat step" of the model.
about 500 steps a day, and then switch to other walking methods. Walking through the waist muscles in this way can promote gastrointestinal motility to a certain extent and prevent and treat constipation.
2 strode with his hands and strode with his hands
When walking, he straightens his upper body, raises his head, and his stride is about the same length as the arm, and he swings his arms forward and backward.
should walk for 10 to 15 minutes each time. Extend the waist and back muscles to relieve waist and back fatigue and prevent hunchback.
Walking and running alternately
Run quickly for 15 seconds and then walk for 45 seconds, and move alternately. You can also run quickly for 60 seconds and walk quickly for 3 minutes, alternately.
Walk and run every day for about 20 minutes. Increase fat burning efficiency and help lose weight.
2 raising hands to walk
2 raising your arms, showing the angle of the needle "10:10" and walking with your head raised and your chest can be appropriately reduced.
200~300 steps a day, and your arms can be put down.It helps to exercise the muscles of the shoulders and neck and can prevent neck and shoulder diseases.
HTM2Other walking methods have their own characteristics, and you can freely combine them according to your needs.
There is no need to exercise too many steps, and it is guaranteed that you can meet the exercise standard by about 8,000 steps a day.
However, if you want to achieve the exercise effect, you must not walk too slowly.
We can make a simple judgment based on the degree of fatigue. Generally, we can reach a slight fatigue and sweating. We can say a few words normally during walking, but the degree of sing will cause a more appropriate pace.
Source: Wuhan Traditional Chinese Medicine Hospital
