As the saying goes, people get old before their legs get old. Since 2/3 of the body’s muscles are concentrated in the lower body, a person in his sixties can have 70% of the grip and arm strength of a young person, but only 40% of the lower body strength remains. According to scientists’ research proof found that walking gently and healthily has a miraculous anti-aging effect. According to the New England Journal of Medicine, walking for more than three hours a week can reduce the risk of cardiovascular disease by 35% to 40%. The American journal Nature also reported that people over the age of 60 who walk for 45 minutes or more three days a week can prevent Alzheimer’s disease. Walking for 7 hours or more a week can reduce breast cancer by 20% and has a 50% effect on type II diabetes. The benefits of walking are numerous, starting with increasing lung capacity and reducing the desire to smoke in smokers. For the back, it strengthens the back muscles and is less damaging to the back. At the same time, for the legs and feet, walking is equivalent to strength training for the bones, which can significantly enhance the bones and muscle strength of the legs and feet. The latest research from the United Kingdom also shows that as long as the daily walk 1 mile (about 1.6 km), the risk of death from cancer can be reduced by 50%. Walking every day has 12 major benefits 1, walking can enhance the function of the heart, so that the heart beats slow and strong; 2, walking can enhance the elasticity of blood vessels, reducing the possibility of blood vessel rupture; 3, walking can reduce the accumulation of abdominal fat, maintaining the body’s physical beauty; 4, walking can reduce the formation of blood clots, reducing the possibility of myocardial infarction; 5, walking can reduce triglycerides and cholesterol in the arterial wall accumulation and also reduces the chance of converting blood sugar into triglycerides; 6. Walking reduces the production of hormones and excess adrenaline. Excessive adrenaline can cause arterial vascular disease; 7, walking can enhance muscle strength, strong legs and feet, tendons and bones, and can make the joints flexible, promote human blood circulation and metabolism; 8, regular adherence to walking will eliminate the heart ischemic symptoms or lower blood pressure. Make the human body eliminate fatigue, happy spirit, relieve panic palpitations; 9, walking can protect the environment, eliminate exhaust pollution, to strengthen the body, improve body immunity, reduce disease, prolong life also has a positive role in promoting; 10, walking can enhance the secretion function of the digestive glands, promote regular peristalsis of the stomach and intestines, increase appetite, for the prevention and control of hypertension, diabetes, obesity, habitual constipation and other symptoms are Have a good role; 11, walking is a static in the movement, movement in the static fitness, can relieve neuromuscular tension. According to expert determination, when irritability, anxiety to the heart, walking at a brisk pace for about 15 minutes, can relieve tension and stabilize the mood; 12, walking in the fresh air outdoors, the brain thinking activities become clear, flexible, can effectively eliminate brain fatigue, improve learning and work efficiency. According to the relevant expert tests, walking three times a week, an hour each time, and adhere to four months in a row compared with people who do not like to exercise, the former sharp response, vision and memory are dominant. Walking is outstanding in cancer prevention Several recent international studies clearly point out that walking is outstanding in cancer prevention and anti-cancer effects. A study involving 4 million women in France showed that women of any age can reduce the risk of breast cancer by 12% by walking for one hour a day. Another study found that women who walked 7 hours a week had a 14% lower risk of breast cancer than women who walked only 3 hours a week. 2, reduce the risk of bowel cancer The Harvard School of Public Health long-term study of 70,000 people found that walking for one hour a day can reduce the risk of colorectal cancer by half. Expert analysis says that this may be related to walking can improve immunity. 3, pancreatic cancer prevention A study published in the U.S. magazine Reader’s Digest pointed out that a 30-minute walk every day after meals can reduce the risk of pancreatic cancer by half. Researchers pointed out that pancreatic cancer is mostly related to excess calories, and walking can consume a lot of calories. 4, fight prostate cancer University of California for 1455 prostate cancer patients, after a long follow-up, found that brisk walking can significantly delay the deterioration of prostate cancer, just 3 hours a week brisk walking, cancer deterioration than people who do not exercise reduced by 57%. The reason is that walking can improve endocrine and regulate hormone levels. 5, other research Loughborough University in the United Kingdom, the study found that daily brisk walking can improve immunity, so that the chances of a cold reduced by 30%; the United States “arthritis and rheumatism” magazine reported that, compared with running, walking on joint damage is small, can delay the decline of joint function; domestic and foreign authoritative research found that daily brisk walking can effectively prevent diabetes, respiratory diseases, cardiovascular and cerebrovascular diseases and cognitive impairment, etc.. Why does a simple walk have so many benefits? Long, rhythmic, relatively fast walking, the reason why it can improve health lies in six reasons: consumption of calories, help control weight; promote lower limb venous reflux, protect the heart; exercise body coordination and balance, delay aging; activity of muscles and bones, unblocked veins; enhance cardiopulmonary function, improve blood circulation; make the tired brain relax, restore energy. Walking in the correct posture can drive the body’s 13 large muscle groups to move at the same time, thus strengthening the body and improving immunity. The most crucial thing is that walking is the safest exercise for both young and old. Walking is important to adhere to Although walking benefits a lot, but really do every day according to the standard walking people are very few. China’s residents over 18 years old 83.8% do not participate in amateur exercise. Reporter street interviews found that no time, no strength, no interest, no perseverance and other subjective and objective reasons, people do not love walking exercise common “excuse”. 1, modern life is fast-paced, we are busy, take half an hour to walk every day to exercise, it is really difficult; 2, secondly, suitable for walking environment is difficult to find, road traffic congestion, poor air quality, sidewalks and motorways are often not divided, the community is rarely equipped with a walking track; 3, again, many people feel that walking is not challenging, walk a while to feel boring. People should first really recognize the need to walk, all fitness is from the mind to the body process, determined to persist, so that walking more challenging and satisfying. When walking can bring a pedometer, or download the pedometer function of cell phone software, timely understanding of walking progress and results, more conducive to persistence. You can walk with a partner, or with a friend, or with a family member, which is conducive to mutual drive and persistence. When walking becomes a fixed link like eating, you will feel uncomfortable not walking all day.