The most common and sustainable exercise for middle-aged and elderly people is none other than brisk walking. If you want to achieve the ideal exercise effect by walking, you don't just need to walk casually. If middle-aged and elderly people can do this while walking, health will definitely come to their doorstep.
Baihui Shangyin
The Baihui point on the top of the head should be pushed up vertically as if being pulled by a rope, so as to avoid excessive forward tilt of the neck and shoulders, and at the same time adjust the correct position of cervical vertebra to avoid long-term damage to the nerves and blood vessels in the spinal canal. Dizziness, hypoxia and other conditions caused by oppression.
Three points and one line
The so-called "three points" refer to the peak position of the ear, the acromion position and the convex point of the greater trochanter of the femur. The "one line" means that these three points are on a vertical line. In this way, you can avoid hunchback , open the chest, breathe more smoothly, create a good upper body posture, and reduce back fatigue.
Bend your arms and wave your hands
During walking, your elbow joints should be at a 90-degree angle and your arms should be bent and your hands waved. During the swing process, the arms swing back and forth along the side of the body. A slightly larger amplitude can better exercise the upper limbs. When waving with straight arms, the centrifugal force is too high during walking. Excessive force will lead to poor blood flow, which will lead to numbness and swelling in the arms, affecting nerve endings . Waving with curved arms will avoid such problems.
Trunk rotation
For people who have " general belly" and want to lose belly fat, trunk rotation is particularly important. During walking, the arm swing will drive the left and right shoulders to swing back and forth, which will make the waist and abdomen Nice to get moving.
Stride forward
The stride length of healthy walking is determined according to the individual's height. A reasonable stride length is the height multiplied by 0.45~0.5. A stride that is too short will cause tension in the calf muscles and may lead to soreness; a stride that is too long will cause the center of gravity to fluctuate too much, which will have a stronger impact on the knee joint and lead to greater risks.
Walk quickly
Maintain a certain speed while walking, in order to better improve cardiopulmonary function and achieve the effect of fitness and weight loss. Generally speaking, it should reach about 110 to 130 steps/minute and 2 steps/second. You can also use the heart rate method, which is (170-age) beats/minute.
Kick back and push forward
During the walking process, first let the heel touch the ground and transition to the forefoot before kicking off the ground. This is a complete process of focusing on the soles of the feet and avoiding the pain in the soles of the feet and calf muscle tension caused by walking on the forefoot. question.
Concentrate on completing
It is best to set aside a fixed 30 to 60 minutes every day and walk in one breath to avoid stopping and walking, so that the exercise effect will be more obvious.
Although walking is of medium intensity and relatively safe, it does not mean it is absolutely safe. During the walking process, you should pay attention to the following details.
The speed should be suitable for
The pace should not be very fast as soon as you get up, but speed up slowly and gradually adapt to it. In particular, middle-aged and elderly people often have multiple underlying diseases and their physical condition is not as good as that of young people. Do not compare yourself with others to avoid rising blood pressure and falling.
Don’t stride too long
The stride length is based on your height. If you take a long stride regardless of your actual height, your center of gravity will be unstable and the risk of injury will increase. Moreover, the larger the stride, the greater the impact on the ground, which is not conducive to protecting the joints of the lower limbs.
Replenish water in a timely manner
When walking, the body is more likely to feel fatigue due to lack of water, and the blood is concentrated and the circulating blood volume is large, the blood pressure will also increase, and it may also cause the onset of cardiovascular disease. Therefore, it is best to drink 200 to 300 ml of water to replenish your body before walking. If you feel thirsty during the walk, drink a few sips of water. After walking, you should drink less water if you notice you are sweating.
Don’t walk when you are full
When you feel very full after eating, do not walk to avoid stomach discomfort. It is best to wait for some time after meals to digest, and then leave after half an hour.
