The WHO recognizes that walking is “the best exercise in the world”. As the saying goes, “A thousand-year-old kingfisher and a ten-thousand-year-old turtle”. Some people say that these two animals love to stay still and do not like to move, but still live long. This statement is very wrong! The turtle has more than 230 bones and 90 joints; the human body has 206 bones and 230 joints. So many joints in the human body is for you to move. Only movement can ensure the health of joint cartilage. There is no blood supply in the cartilage of the joints, so they must absorb joint fluid in order to be nourished, and joint fluid can only be secreted in large quantities when you move. The best way to exercise is to walk and sweat! Active sweating is referred to as “moving sweat”, and Chinese medical theory has a high opinion of “moving sweat”, which is considered “moving sweat is expensive”. Sweat is composed of 98% water and 2% urea, uric acid, lactic acid and salts. Sweating not only has the function of cooling the body, but more importantly, many of the body’s waste, and even toxins, are discharged through the sweat glands. When a person is discharging “dynamic sweat”, the body temperature rises and falls in the process, making the blood vessels more elastic. Especially in winter, it is necessary to adhere to the daily exercise, and each time to last at least half an hour or more, so as to improve the body’s blood circulation capacity, stimulate cardiorespiratory function, and enhance immunity. Exercise time is too short will have no effect, too long, excessive exercise but will reduce the body’s immunity, so that mental fatigue, physical recovery is slow. Everyone’s physical strength is different, the overall principle is to exercise after a slight sweat, do not feel overly fatigued, grasp the time. As long as the 6000 steps in one breath, health will have a qualitative improvement Hope that we can walk 10,000 steps a day, you go to the toilet to take a few steps, go up and down the stairs to take a few steps, the office to take a few steps, adding up to 4000 steps. However, after removing these 4,000 steps, 6,000 steps can really improve your health, and these 6,000 steps are best taken in one breath, as long as you finish these 6,000 steps in one breath, your health will have a qualitative improvement. The best time to exercise is from 8:00 to 10:00 in the morning. Our heart beats every day by beating out the blood, and the blood has to go back to the heart after it goes out, who is working? The 640 muscles throughout the body. As long as the muscle movement, it will squeeze the blood back to the heart, our eyes open, close, and open again, the eyelids make a strong effort to be able to squeeze the blood on the eyeballs back to the heart; we walk, each step is equivalent to squeeze the blood on the feet back to the heart. Getting your heart going by walking is actually quite simple: swing your arms up, preferably to shoulder level, and take your steps away, with a whistle. Stick to 15 to 20 minutes a day, than walking for two hours are more effective. Walk for half an hour a day to help exhaust, gastrointestinal disease through away from you People eat grains and grains, it will produce gas, but gas must be discharged from the back, walking can help you exhaust. If you find that you have bad intestinal tract, flatulence, food accumulation and constipation, insist on walking for half an hour to an hour every night after eating, and you will be able to keep your stomach bloated, stomach acid and intestinal flatulence away from you. Walking is a powerful medicine against cancer. Walking is a powerful medicine against cancer! If you can keep walking 1 mile (about 1.6 km) every day and finish it within 20 minutes, there are obvious benefits for the prevention and treatment of breast cancer, prostate cancer and bowel cancer. 1, the prevention of breast cancer in France, a study involving 4 million women, women of any age adhere to the daily brisk walking 1 hour can reduce the risk of breast cancer by 12%. 2, reduce the risk of bowel cancer Harvard School of Public Health for 70,000 people in the United States long-term study found that walking for one hour a day can reduce the risk of colorectal cancer by half. 3, can prevent pancreatic cancer 30 minutes of walking every day after meals can reduce the risk of pancreatic cancer by half. Researchers point out that pancreatic cancer is mostly related to excess calories, and walking can consume a lot of calories. The University of California found that 1455 prostate cancer patients were followed up for a long period of time and the deterioration of cancer was reduced by 57% compared to those who did not exercise. The reason is that walking can improve endocrine and regulate hormone levels. 5, improve immunity British Loughborough University research also found that daily brisk walking can improve immunity, so that the chances of colds and respiratory diseases reduced by 30%. 6, prevention of heart disease 30 minutes of walking a day, can maintain the health of the heart and lung function. 7, prevention and control of diabetes U.S. “Nursing Health Research” published, a day of walking for an hour, on type 2 diabetes has a 50% prevention effect. 8, to avoid fatty liver research has found that people who walk often have better blood circulation. Blood can flow to the end of the many microvessels gathered in the liver, the liver’s metabolic function is good. 9, the prevention of atherosclerosis Continuous walking for more than 20 minutes, help to break down the burning body neutral fat, prevent atherosclerosis. 10, delay joint, leg strength aging American “arthritis and rheumatism” magazine reported that, compared with running, walking on joint damage is small, can delay the decline of joint function, but also to strengthen muscle efficacy, help maintain the good ability of the lower limbs, but also to prevent osteoporosis. Cervical spondylosis, so walk 200 steps a day to get up Teach everyone a walking method called “10:10 walk”, some people ask, 10:10 in the morning or 10:10 at night? Neither in the morning nor in the evening, but to do a movement. Both hands are held sideways and then raised 45 degrees, both arms look like the hour and minute hands on the clock, open to the clock 10:10 position, this action is “10:10”. Our requirement is that the palms of the hands face down, arms raised on both sides of the body slightly back, fingers tense, head up. In this way, insist on walking 200 steps every day. Think it’s easy? You try it, when you walk to 100 steps, the arms can be sore to home, but the muscles around the neck and shoulders can get a very good exercise. Just stick to 200 steps a day, when you practice to the 3rd, 4th and 5th day, your cervical pain will definitely get better. Walking will preserve your lungs The elderly will definitely have trouble with their lungs as soon as they cough. It is urgent for the elderly to protect their lungs. How to exercise? Three inhalations and a whistle to maintain the lungs. The first, second and third step is to inhale, and the fourth step is to exhale, the action is exaggerated, the body is straight, no hunchback. Human lungs are very interesting, the more you inhale, the faster you exhale, the more your lungs open up; the more they open up, the greater the amount of inhalation, which plays an irreplaceable role in improving the immunity and elasticity of the lungs, improving the permeability of the blood vessels in the lungs, and protecting the health of the lungs. The whole body fat is a disease, while walking and tapping, to ensure that the waist circumference of the rapid decline The whole body fat is a disease, the belly fat to kill. Women with a waist circumference of more than 80 cm, men more than 85 cm, may face the risk of visceral fat overload. Therefore, it is now advocated that “to be healthy, first reduce waist circumference”, walking with the hand to add some movements (such as knocking the belt pulse), can be very good to help reduce waist circumference. The location of the belt vein does not need to bother to find, it is around the waist, like our belt. On both sides of the waist, there is a belt vein point (the navel as the center of a horizontal line, the armpit as the starting point of a vertical line, the intersection of the two lines is). The belt vein is equivalent to the road “traffic circle”, vehicles in all directions, all have to pass through the “traffic circle”, if the traffic circle is blocked, the other roads can not go, therefore, the belt vein is very important. Often hit the belt vein, not only to open meridians, but also to promote peristalsis, every day exercise, the waist and abdominal fat will naturally run off.