Walking is the most common exercise. If you don’t exercise, you’d better keep walking every day, because walking has many benefits.
What are the benefits of walking that few people know?
1. reduce the risk of chronic diseases
Many studies have confirmed the important role of walking in health: the authoritative New England Journal of Medicine has published data that regular moderate walking (at least 5 days a week, not less than 30 minutes each) can reduce the risk of cardiovascular diseases by 30%.
U.S. Journal of Nature also reported that walking more than 45 minutes three times a week can help people over 60 years old to prevent senile dementia, and walking more than 7 hours a week can reduce the risk of breast cancer by 20%.
More studies show that regular walking can reduce diastolic blood pressure by 11 percentage points, thus reducing the risk of stroke by 20-40%.
2. adjust the mood
Foreign researchers compare walking to ” zero-calorie dark chocolate”, that is, no energy intake, but can be as pleasant as dark chocolate.
Studies have shown that regular walking has a strong regulating effect on the nervous system of the human body, thus effectively reducing the generation of negative emotions such as anger and hostility. Appropriate sunlight exposure during walking is considered to be a natural medicine for the treatment of seasonal affective disorder (also known as winter depression).
3. promote the digestive system function
Walking can move the core and abdominal muscles of human body, thus promoting regular peristalsis of digestive tract. Walking can enhance the secretion function of digestive gland and promote digestion and absorption, thus effectively preventing and treating a series of diseases such as diabetes, obesity, constipation and the like.
4. Prevention and treatment of varicose veins
The risk of varicose veins increases with age. Walking can strengthen leg muscles, promote peripheral venous blood to flow back to the heart and lungs, form healthy circulation, and effectively delay or even prevent the occurrence of varicose veins. For patients with varicose veins, regular walking can also help relieve lower limb swelling and discomfort and reduce the pain caused by the disease.
How long is a walk healthy?
It is totally undesirable to walk suddenly and violently in order to impact the ranking list of steps. Excessive walking will increase the burden on joints and cause unnecessary damage.
It is suggested that adults should take more than 6,000 steps of physical activity every day, i.e. light load exercise for about 30 minutes, which can be added gradually and step by step. Patients with cardiovascular and joint diseases should reduce the daily activity appropriately.
How to walk is healthy
- Prepare a pair of comfortable sports shoes.
- Warm up fully before exercise, stretch muscles and relax joints.
- Pay attention to supplementing water and energy before and during walking.
- Maintain correct walking posture: hold your head high, keep your neck and shoulders relaxed, and swing your arms back and forth naturally to drive your pace; When stepping, the feet follow the ground and then the toes push forward vigorously. Breathe regularly, every 3-5 steps.