Walking exercise is a form of exercise that many people like. It is not as difficult to persist like running. As long as you are attentive, young people can exercise their bodies when they go to and from get off work. For elderly friends, walking is a safe, not prone to accidents, and is easy to perform exercise.
Walking is recognized as the best aerobic exercise in the world. It is safe, simple and controllable. It can enhance heart function and delay arteriosclerosis and prevent thrombosis. It can also strengthen muscles, flex joints, promote digestion, and can also help relieve hypertension, diabetes, , insomnia, etc. Anxious and irritable people will easily become calm after walking. In short, walking can help you get less sick and prolong your life.
These are the benefits of walking! So, now I want to ask everyone, do you want to multiply the benefits of walking?
Today I will tell you some simple and easy methods to see the useful information.
1. You must use the correct posture and speed
Correct walking posture and speed to achieve the exercise effect. Walking like a walk is not very useful. The correct posture is: raise your head and chest while walking, slightly retract your lower abdomen, bend your arms naturally, and swing naturally. Don't bend over, and don't walk with your hands behind your back.
The speed of walking varies from person to person. The elderly are suitable for slow or medium speed, walking 60 to 70 steps in a minute or 80 to 100 steps in a minute.
Young people can improve their walking speed, 90 to 120 steps per minute, which will consume more calories and is also conducive to weight loss.
No matter what speed you are at, it is better to sweat slightly. Walking time is as long as possible once a day, at least twice a week. It is more appropriate to walk for 30 to 60 minutes each time. Of course, if you feel uncomfortable, you can reduce the time appropriately and do it in multiple times.
2. Using abdominal breathing
walking exercise will have a better effect if combined with abdominal breathing. First, let’s understand lower abdominal breathing. Think of yourself as a balloon. When inhaling, try to bulge your abdomen and try to retract your abdomen when breathing. With one breath and one breath, the abdominal muscles are exercised, and the internal organs are also adjusted. So when walking, try to use abdominal breathing.
3. Various walking: Walk on tiptoe
Normal walking If you are tired of walking, you can walk on tiptoe. Walking on tiptoe not only has all the benefits of walking, but also exercises calf muscles and ankles, prevents varicose veins and enhances the stability of the ankle joint. Most importantly, it can avoid knee damage, which is a good exercise method for many elderly people who are not very knee joints.
So, except walking on tiptoe, sitting and standing, you can exercise your body on tiptoe. When walking, you can alternate between walking and walking on tiptoe.
4. Alternately backward walking
If your lumbar curvature changes and causes low back pain, if you have knee arthritis, then backward walking is the more suitable method for you.
When walking backwards, the body leans slightly backward, which is conducive to correcting the physiological curve, adjusting the motor function of the spine and body, enhancing the strength of the waist muscles, and at the same time enhancing the stability and flexibility of the lumbar spine. During the backward walking, the muscles around the ankle and knee joint and the hamstring behind the thigh can be exercised. Therefore, friends who have changes in knee arthritis and lumbar curvature can try to go backwards.
can walk normally for a period of time and then walk backwards. Of course, when walking backwards, you should choose to have no vehicles and flatter roads to prevent accidents.
5. Add ten-point ten walking method
When walking, you can raise your hands to ten-point ten direction, your arms must be backward, and your chest is raised. You can also vibrate your arms as shown in the figure below to increase the amount of movement of your shoulders. This walking method can also exercise the cervical spine and shoulders.
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