What are the benefits of walking regularly?

Regular walking can strengthen your leg muscles. Leg muscles are one of the important indicators of the health of middle-aged and elderly people. As you gradually enter middle age, your leg muscles will gradually lose elasticity and toughness. If you don't want your leg muscles to decrease, you should walk more and exercise more. Walking more can stimulate blood circulation. So what are the benefits of walking frequently? Here is some information the editor has collected, let's take a look.

(1) Walking is one of the effective ways to enhance heart function. When walking, due to the contraction of the large muscle groups in the lower limbs, walking with big steps can make the heart beat faster, increase the cardiac output, and accelerate blood flow to adapt to the needs of exercise. This is a good exercise for the heart. If the heart rate can reach 110 beats per minute and be maintained for more than 10 minutes, it will greatly enhance the toughness and strength of the myocardium and blood vessels, and can also improve the blood circulation in the coronary arteries. This can reduce the chances of myocardial infarction and heart failure.

(2) Walking can also help you lose weight. Long periods of time and brisk walking can increase energy consumption and promote the utilization of excess body fat. Middle-aged and elderly people who are obese due to eating too much and exercising too little can avoid gaining weight if they can exercise every day, burn an extra 1255.65 kilojoules (300 kcal) of calories through exercise, and control their diet appropriately. This amount of exercise is equivalent to walking 4-5 kilometers, jogging for 20-30 minutes, or cycling for 45 minutes.

(3) Walking exercise helps normalize carbohydrate metabolism. Taking a walk before and after meals is an effective measure to prevent and treat diabetes. Studies have confirmed that when middle-aged and elderly people walk at a speed of 3 kilometers per hour for 1.5-2 hours, their metabolic rate increases by 48%, and sugar metabolism also improves accordingly. After a day of hiking, blood sugar levels in diabetic patients can drop by 60 mg/L.

I believe everyone must have understood something through the above information. In fact, regular walking is good for our body. It can prevent osteoporosis and relieve the pain caused by rheumatoid arthritis. Walking is not only our basic form of exercise, but also a method of training. Walking can be done at any time and place, and is very suitable for obese friends.