Can you really walk? Ninety-nine percent of people are wrong.

We walk every day, which is the easiest way for us to exercise. However, not all walking methods can achieve the effect of exercise. On the contrary, some walking methods may even harm the body. There are certain techniques to walking. Now, let me introduce to you how to walk to achieve the best exercise effect.

The benefits of walking to the body are briefly described as follows:

1. Maintain a good figure.

Walking 5,000 steps a day (40 minutes to complete) can consume 300 calories and help you lose 1-1.5 kg per week.

2. Improve body functions and prevent chronic diseases.

3. It improves cardiopulmonary function, strengthens leg muscles and increases back and knee support, which can prevent high blood pressure, diabetes, arteriosclerosis and degenerative musculoskeletal diseases. In addition, walking with proper breathing can promote blood oxygen circulation throughout the body, which can prevent aging, dementia and forgetfulness.

4. A good prescription for controlling chronic diseases.

5. Continuous walking helps lower blood sugar, blood fat and control blood pressure.

6. Eliminate stress, help sleep, and relieve depression.

7. Using your feet more often can improve the control state of the autonomic nervous system in the body, help eliminate stress, aid sleep and relieve depression.

To ensure the exercise effect, brisk walking should be at least 40 minutes to 60 minutes each time.

Many countries have put forward the slogan of walking "6,000 steps" or "10,000 steps" every day, which is actually a quantification of exercise time. Calculated at a frequency of about two steps per second, "6,000 steps" is about 40 minutes of brisk walking, while "10,000 steps" will take more than an hour. People who are just starting to exercise can gradually increase the duration, starting with brisk walking for half an hour. When brisk walking, the heart rate should generally be maintained at 120 to 140 beats per minute, and sweating is best. Middle-aged and elderly people in good physical condition may not be able to achieve the sweating effect by brisk walking. At this time, they can assist with jogging, combining walking and running to achieve better fitness goals.

Walking posture: straight steps, arms bent and swinging

When brisk walking, you should also use the correct arm swinging posture, that is, bent arm swing, because straight arm swinging can easily cause congestion in the arms and cause discomfort; and there are not too many requirements for the walking stride, as long as you feel it is appropriate.

It is best to walk at 4 or 5 in the evening

Many elderly people are accustomed to exercising in the morning, but in Lu Yifan's opinion, four or five o'clock in the evening would be better. Because for the elderly with cardiovascular and cerebrovascular diseases, morning exercise is a high-risk factor for inducing disease attacks, and the air humidity is high in the morning, which is not conducive to the diffusion of pollutants. The air quality in many places is not good.

If you choose to exercise after dinner, you should do it half an hour after dinner and end your exercise two hours before bedtime. For example, if you go to bed at 10pm, you should end your exercise at 8pm. Because brisk walking speeds up blood circulation and keeps the body in a certain state of excitement, if the interval between ending exercise and sleeping is too short, it can easily cause insomnia.

After exercise, you should do something to calm your emotions, such as reading, listening to soft music, etc., and go to bed after your emotions are stable.