As early as the beginning of the last century, Dr. White, a renowned cardiologist and health care provider to several U.S. presidents, was the first to suggest that, from an evolutionary point of view, walking is the best exercise for mankind, with special health benefits. 1992, the World Health Organization stated that walking is the best exercise in the world. You may think that walking is such a simple exercise that your body won’t change much. However, according to Prevention magazine’s website, a series of positive physiological changes occur in your body as soon as you start to spread your legs and walk for an hour. 3 times a week, each walking an hour to prevent dementia Published in the journal “Neurology” of the latest research, exercise can improve the brain and nerves, as long as the time of 3 times a week to reach an hour of walking, you can “walk” away from dementia, and even those who already have dementia patients, but also can be reversed. Scientists at the University of British Columbia, Canada, found that as long as the age of 74 years old or older, as long as three times a week, each time more than an hour of exercise, not only can prevent future cognitive impairment problems, but also the symptoms that have occurred can be improved. Not only does walking work, but other exercises have a similar effect. Volunteers who adhered to this exercise pattern improved their cognitive scores by 1.7 points. 10-minute walk after meals lowers high blood sugar Another paper in the journal Diabetologia advises people that a 10-minute walk after each meal can lower blood sugar and keep them healthy for people with type 2 diabetes. Research from the University of Otago in New Zealand found that a 10-minute walk after both breakfast, lunch and dinner was better than a 30-minute walk in one sitting. The subjects’ glycemic index dropped by 22% immediately after the walk, which was 12% better than walking only once a day. Such benefits are not limited to diabetics; the journal article notes that a joint investigation by the University of Cambridge and University College London in the United Kingdom found that if healthy people can walk for 30 minutes five days a week, the risk of developing type 2 diabetes in the future is reduced by 26 percent, and the more you exercise, the greater the effect, and if you exercise for an hour a day, the risk is reduced by as much as 40 percent. What are the amazing changes that happen to your body during this hour of walking? Minutes 1-5 Joints release lubricant The first few steps trigger cells to release energy-producing chemicals that fuel the walk. At this point, the heart rate reaches 70-100 beats per minute, blood flow increases, and muscles warm up. Joint stiffness begins to diminish and lubricating fluids are released making it easier to move your body. During these five minutes, the body burns 5 kilocalories per minute, five times as much as it does in a resting state such as sitting. At the same time, to support movement, the body begins to get more fuel from carbohydrate and fat stores. The 6th to 10th minute blood vessels get dilated The heart rate increases to about 140 beats per minute. As the pace increases, the body burns up to 6 kilocalories per minute. Blood pressure rises slightly, but the body offsets this potential danger by releasing chemicals that dilate blood vessels, and more blood and oxygen are delivered in a steady stream to the muscles that are working. Minutes 11-20 Hormone production rises Body temperature continues to rise, blood vessels close to the skin dilate to release heat, and you begin to sweat. With a brisk pace, the body burns up to 7 kilocalories per minute, and breathing may become slightly harder at this point. The production of hormones such as adrenaline and glucagon rises in order to deliver energy to the muscles. Minutes 21 to 45 More Fat Burning At this point, you’ll feel energized, and you’ll begin to relax as your body tension is released and your brain releases feel-good endorphins. As more fat gets burned, insulin production begins to drop, which is excellent news for people who are overweight or diabetic. Minutes 46-60 Muscles begin to fatigue After walking for almost an hour, your muscles may feel fatigued because there are fewer carbohydrates stored in your body. As you cool down, your heart rate and breathing slow down, and although you burn fewer calories afterward, you still burn more than you did before the workout, and this higher calorie state will remain for an hour. The best exercise in the world, are you going the right way? High blood pressure, coronary heart disease … the correct way to walk Walking should be different from person to person, in order to better play the role of prevention and treatment of disease and pain, especially for the middle-aged and elderly friends with chronic diseases. The way of walking for people with chronic diseases Pay attention to the reasonable way of walking, it is best to walk slowly. 1, insomniacs should walk slowly at night for half an hour, rest for 15 minutes before going to bed, have a better sedative hypnotic effect. 2, high blood pressure patients to the palms of the ground, not heel first landing, otherwise it will make the brain constantly vibrating, easy to cause dizziness. 3, coronary heart disease patients should walk slowly 1 hour after meals, so as not to induce angina, long-term adherence to help improve myocardial metabolism, and reduce vascular sclerosis. 4, people with mild cognitive impairment should reverse arm back to walk, put both hands behind the back of the waist at the point of life, slowly backward 50 steps, and then forward 100 steps, a reverse a front repeatedly walk 5 to 10 times. (Backwards to pay special attention to safety) 5, people with gastrointestinal diseases can be used to Mo abdomen walking method, walking with both hands rotating massage abdomen, walk 30 ~ 60 steps per minute, every step massage week, clockwise and counterclockwise alternately, each walking time 3 ~ 5 minutes. Walking for the elderly Pay attention to exercise and reduce weight. Frail people to throw away the arm stride across, walking too slowly will not achieve the purpose of strengthening the body, only step big, arm throw away, in order to promote metabolism. Obese people to go far away, long-distance sprinting walk, walking faster, can make the blood within the free fatty acids fully burned, thus reducing weight. Walking is a very good recipe for health, but also the simplest way to fitness, as long as you master the correct method, you can let you walk more healthy! It turns out that walking can also prevent and cure diseases and pains, as long as we pay attention to the time and way of walking, the time is different, the efficacy is also different. It is worth telling your close friends around you, pay attention to the skills in order to walk out of health, out of longevity!