You may not believe it, we do every day and must do a thing, the health benefits are too much. This thing is walking. It has 17 great benefits! Walking is known as one of the best exercise methods in the 21st century, there is no time and space constraints. Usually do not have time to go to the gym, why not develop a daily walking plan, so you will reap the benefits of 17. 1, save money These days, just a little sick, hard-earned money “clatter” to go. Sickness, and the lack of exercise has a great relationship. So walking is a kind of exercise, you can exercise, disease prevention, in a sense help you save some money it. 2, good for the heart Daily walking 30 to 45 minutes, can help prevent heart disease. Because in the process of walking, the heart rate is increased, the blood is circulated, these can strengthen the heart, lower cholesterol levels, and ultimately prevent heart disease. 3, improve blood sugar Comprehensive comparison of other exercises, walking is suitable for sugar lovers. Sugar lovers wake up in the morning, or after dinner, go for a walk in the neighborhood for about 30 minutes. A brisk walk can exercise the joints and facilitate blood circulation throughout the body, helping to improve blood sugar. 4, protect the joints In fact, a short walk is good for the bone joints. There was a study found that older people suffering from knee arthritis walk 3000 steps a day to help promote the secretion of endorphins, relieve bone and joint pain, and increase body flexibility. 5, exercise the brain A foreign study of 2257 elderly Hawaiians aged 71 to 93 years old for up to 8 years of follow-up, found that the elderly who walk less than 400 meters a day, the risk of Alzheimer’s disease, 80% higher than the elderly who walk 3200 meters a day! So, the brain is not clear (no inspiration) when you can walk more. 6.Reduce stress. In a bad mood, go out for a walk. In fact, there is nothing like nature to heal the heart. If you have time on the weekend, you can also go for a walk in the mountains, so that the body, mind and soul are “clean” some. 7, strengthen the body as long as the right exercise, regardless of the intensity of the exercise is large or small, can play a role in strengthening the body. Walking is a kind of exercise, although not strenuous, but the whole body moving, is able to strengthen the immune system, improve the body’s resistance. 8, enhance thinking Seriously, modern people are too impatient, but also too easy because of the smallest thing angry, depressed, lost. A serious half-hour walk every day will give you a chance to take stock of your day and think about your life. This is actually helpful to your life. 9, promote metabolism Sitting for a long time, the body’s metabolism will become slow, then all kinds of diseases are easy to find, such as diabetes, heart disease, etc.. And walking is a kind of aerobic exercise, a certain intensity of brisk walking can accelerate metabolism, to help prevent a variety of diseases. 10, increase life expectancy Some people are angry and sad, choose to run or walk, venting a pass, then you can let off steam. Walking does have this effect, can let you sweep away the gray mood, to happy, excited instead. Keep a good mood, can prolong life. 11, moderate fat loss In the process of walking, triceps, quadriceps and lumbar abdominal and other 13 large muscles are moving, can consume calories and burn fat. 12, make people young Entertainment industry actress Y, a few years ago by the whole network black, microblogging also rose to let her roll out of the entertainment industry topic. Then she exercised, the whole person glowing, do not look too youthful. So, exercise, really can make people younger. 13, promote sleep Walk before bedtime, can promote sleep. The previous article has pointed out that walking is a thing that can relax the body and mind, before bedtime physical and mental tension, you will not sleep well. An hour after a meal, go down and walk yourself, and then take a shower, which helps you relax and fall asleep quickly. 14, shaping beautiful buttocks unusual walking mainly exercise is the quadriceps and thighs, and if a different walking posture, then you can exercise the hip shape. For example, the high lift leg cross method. 15, away from cancer Walking, also has benefits for breast cancer patients. A French study involving 4 million women found that women walking briskly for one hour a day can reduce the prevalence of breast cancer by 12%. The effect of prevention is even greater when you keep walking. 16, chase away depression Three days two bursts of news of depression patients committing suicide, it is alarming. This disease, if not well-treated, can easily make people have light thoughts. So go out for a walk, more contact with nature, can help you run away from the low mood, conducive to disease control. 17, to prevent miscarriage This point, it sounds like very unexpected. But it is true. Pregnant women are not suitable to stay at home, usually go out for a walk, walk slowly, can reduce fatigue caused by uterine contractions, which helps prevent miscarriage. Different people suitable for how to walk? Suitable for brisk walking people 1, dieters: brisk walking to sweat, so that more fat burning, to achieve the purpose of slimming fat loss. 2, other healthy people: running can not afford, why not choose to walk fast, not only to strengthen the body, but also to reduce the damage to the joints. Long-term persistence, the effect will be better than running. Suitable for slow walking people 1, insomniacs: in order to relax the body and mind, it can not be too strenuous, otherwise the spirit of excitement, more sleepless. 2, hypertensive patients: walk fast, blood pressure rises, it’s bad. It is recommended to walk on the palms of the feet, will not cause dizziness. 3, coronary heart disease patients: in order to protect your heart, it is best to walk a little slower, can improve the metabolism of the heart muscle Oh. Walking plus “step” to eliminate pain without burnt 1, lumbago walking backwards Walking backwards can exercise the waist, back muscles that are rarely used. If you are a sedentary office workers, long-term sitting watching TV elderly, then your best exercise method is to walk backwards. Method: You can walk and walk backwards, a combination of half an hour a day. Be careful not to touch the back of things fall down. 2, constipation Walk a word step will drive the crotch twist, help increase the waist strength, stimulate intestinal peristalsis, can effectively prevent constipation. Method: walk along a straight line (i.e., model step), twist the crotch to the left and right sides. The amount of exercise does not have to be too large, walking 500 meters is enough. Take care not to move too much when you walk a word step, so as not to sprain your ankle. You can also work with the action of abdominal rubbing ~ 3, kidney protection tiptoe walking tiptoe walking exercise, mainly on the inside of the forefoot, foot thumb from the force, and this area is the foot less yin kidney meridian, the foot folk yin liver meridian and foot taiyin spleen meridian through the place, therefore, tiptoe walking has the role of warming the kidney yang. Method: about 10 minutes a day, you can walk in between, tired of rest. 4, smooth whistling side pat walk adhere to the exercise of walking while patting the body, can enhance lung function, help smooth whistling. Method: left foot forward while stepping, hands open to both sides of the body, in the left foot on the ground at the same time, the right hand gently pat the left chest, the left hand to the right side of the waist pat. Then change direction, while moving forward, while patting. How to walk healthily A test must be done before walking exercise Although a British study shows that walking 2 kilometers a day can halve the risk of cancer, we do not recommend people to walk 2 kilometers a day. Firstly, cancer is not so easy to get, so there is no need to overthink; secondly, middle-aged and elderly people should not go to extremes in exercise. It is recommended to do a test first to see if your heart and knees can adapt to this exercise, of course, most people are suitable, but it is better to test it. Walk back and forth on a 100-meter straight road, at a speed that is more comfortable for you to walk for 6 minutes, and then roughly estimate the walking distance: below 300 meters: very poor, not recommended to use walking exercise; 300 ~ 374.9 meters: recommended to start with walking; 375 ~ 449.5 meters: to meet the conditions; 450 meters or more: better, you can improve by walking exercise; if you can achieve : 6 minutes to walk 375 meters or more, you can walk exercise every day, and below 375 meters, people with heart and knee problems may not be suitable for this exercise, it is recommended to use some exercises with less loss such as swimming pool walking. No matter how old you are, after seeing this article, you should take action together with your family, oh ~ walking is the best way to health care, but also the family emotional communication is not a good choice ~