Walking fitness is a big learning, should walk a little faster, roughly 60 to 80 meters per minute, walking half an hour to an hour a day in the medical examination report, we often see “increased blood viscosity”, “chest X-ray suggests aortic sclerosis”, “ultrasound found carotid artery sclerosis” and other words. “Ultrasound found carotid artery sclerosis” and other words. Experts reminded that these tips should not be ignored when viewing the medical examination report card. Because atherosclerosis, a vascular disease that occurs with age, often involves the entire body, leading to heart attacks, brain infarctions and brain hemorrhages.
Although atherosclerosis cannot be completely eliminated, it is still reversible to a certain extent, and walking is the most effective way to make atherosclerotic plaque stabilize and subside. Walking for more than 30 minutes every day and insisting on it for a year will help atherosclerotic plaque subside.
Etiological analysis: less physical activity, sedentary increase the risk of atherosclerosis atherosclerosis is a non-inflammatory lesion of the arteries, resulting in thickening of the arterial wall, hardening, loss of elasticity, lumen narrowing. “Atherosclerosis is a vascular disease that occurs with age, and its pattern usually occurs in adolescence and worsens or develops in middle and old age.” Atherosclerosis occurs more often in men than in women, she said. In recent years, the trend has been gradually increasing in China and has become one of the leading causes of death in the elderly.
The manifestation of atherosclerosis is mainly determined by the vascular lesions and the degree of ischemia in the affected organs. In early stage of atherosclerosis, most patients have no clinical symptoms; in the middle stage of atherosclerosis, most patients have more or less symptoms, and different patients will have different symptoms, for example, cerebral atherosclerosis will show headache, dizziness, reduced vision, memory loss, insomnia and dreaminess; coronary atherosclerosis will show palpitation, chest pain, chest tightness; lower limb atherosclerosis can show coldness, numbness, Lower extremity atherosclerosis can result in clinical symptoms such as coldness, numbness, pain and claudication.
There are three most dangerous atherosclerotic zones in the human body, namely cardiac coronary atherosclerosis, cerebral atherosclerosis and carotid atherosclerosis. “Atherosclerosis tends to involve the entire body and can lead to diseases such as heart attacks, brain attacks and brain hemorrhages.” The causes of atherosclerosis are complex and are broadly divided into two types of uncontrollable and controllable risk factors. Uncontrollable risk factors include age, male, and family history of early onset of atherosclerosis; controllable risk factors include abnormal blood lipid levels, high blood pressure, smoking, diabetes, obesity and low physical activity. “Studies have shown that low physical activity and a sedentary lifestyle type are associated with an increased risk of atherosclerosis, while regular exercise has a protective effect.”
How to reverse it: walking is the most effective method of exercise, and atherosclerosis is reversible to some extent, although it cannot completely subside.
”How do you reverse atherosclerosis other than taking medication and getting shots? Walk!” , research shows that walking has a better preventive and therapeutic effect on atherosclerosis.
First, walking reduces cholesterol. Unhealthy eating habits, she says, make modern people have an excessive intake of cholesterol, which can easily induce atherosclerosis. “A sustained walk of 20 minutes or more not only helps to break down and burn neutral fat, but also increases the amount of good cholesterol.”
Second, more walking helps lower blood pressure. She said studies show that regular walking can lower blood pressure by 5 mm Hg, and walking is a good exercise for people with high blood pressure.
Third, walking can reduce weight. Walking burns more calories than jogging, she says. Because most of the calories burned by walking come from fat, while only 30 to 50 percent of the calories burned by running come from fat. “Of course, if you look at the fat burned in the same time, running will consume more calories than walking. But if you look at the percentage, walking consumes more calories than jogging.”
Fourth, walking as a whole body exercise can make the excitation, inhibition and regulation process of the cerebral cortex improved, thus receiving the effect of eliminating fatigue, relaxation, sedation and clearing the mind, and at the same time, most of the musculoskeletal mobilization of the whole body, making the body’s metabolic activity enhanced, muscle development, blood flow, and thus reduce the possibility of developing atherosclerosis.
Walking is the most effective way to make the atherosclerotic plaque stabilize and subside. “Just walking for more than a year can help early atherosclerotic plaque fade. Studies have found that people who walk to and from work and travel for long periods of time have significantly lower rates of cardiovascular disease, neurological weakness, thrombotic disease and chronic exercise system disorders than those who prefer to travel by car.”
In addition, Gao Cong added that walking consistently for 30 minutes a day, five times a week, can reduce the chances of developing breast cancer by 20 percent, heart disease by 30 percent and diabetes by 50 percent. “In general, as long as you adhere to 3 weeks to see results.”
Special reminder: walking the wrong way the effect may be counterproductive through walking to fitness, but also a big learning curve. If the method is not right, the effect is likely to be counterproductive.
Posture: the correct fitness walking posture should be a smooth upper body, chest up, take big steps. Arms should be kept at right angles to the bent state, the upper limbs should swing with the rhythm of the step. The line of sight should be maintained at a point about 4 to 5 meters in the forward direction of the walking distance.
Speed: Should walk slightly faster than a slow stroll. Walk roughly 60 to 80 meters per minute.
Time: walk for half an hour to an hour a day, the intensity varies with the body type, generally with a slight sweat is appropriate.
Relaxation: it is best to play barefoot after returning home, completely relaxed; best to bubble feet with hot water to relieve foot fatigue; after the shower, sit on the bed, relax both legs, massage with your hands from bottom to top, can help promote metabolism.
Tips: nine kinds of people nine kinds of walking.
1, the weak: walk more than 5 kilometers per hour is best, walk too slowly to achieve the purpose of strengthening the body. Only big steps, arms flung open, the whole body activities, in order to regulate the function of the organs of the whole body. And the time is best in the early morning or after meals, 2 to 3 times a day, more than half an hour each time.
2, insomniacs: two hours before bedtime at night, walking 80 meters per minute is appropriate, each time half an hour, will receive a better sedative effect.
3, coronary heart disease patients: do not walk too fast, so as not to induce angina. Should walk slowly after 1 hour after meals, 2 to 3 times a day, half an hour each time.
4, diabetic patients: walking pace as much as possible, chest and arms, throwing legs, the time is best after meals, each walk for half an hour or an hour is appropriate. However, patients who are using insulin therapy, should avoid the peak time of the role of insulin, walking is generally chosen in half an hour after meals, and the activity time should not exceed 1 hour.
5, hypertensive patients: speed to medium speed is appropriate, walking upper body to straight, otherwise it will compress the chest, affecting heart function, walking to make full use of the arch of the buffer, to the forefoot on the ground, do not land on the heel first, because this will make the brain in a constant vibration, easy to cause transient dizziness.
6, heart disease, asthma or poor cardiopulmonary function patients: walking must pay special attention to the physical condition, a feeling of discomfort to stop.
7, the knee joint is weak, easy to sore people: also should not walk fast, walk slowly, walk longer, is also the ideal exercise.
8, people with respiratory diseases: walking two arms rhythmically swing forward and back, can improve the shoulder belt thorax activities.
9, indigestion and gastrointestinal disease patients: can walk while massaging the abdomen.