Walk! Don’t Run! In the U.S.-published book Walk! Don’t Run”, author Dr. Stallman pointed out that walking for fitness requires big steps, faster speed, arms swinging, head up and chest out. Don’t think that walking for fitness is simply a lower body exercise. Currently there are many studies have confirmed that regular walking can effectively exercise all parts of the body: First, the mind – to promote the release of endorphins in the brain, so that the mood is happy. Second, the lungs – to increase lung capacity, reduce the desire of smokers to smoke. Third, the back – to strengthen the back muscle strength, and less damage to the back. Fourth, legs and feet – walking is equivalent to the bone strength training, can significantly enhance the leg and foot bone and muscle strength. Time: Walking more than three hours a week can reduce the risk of cardiovascular disease by 35% to 40%. Walking for more than 45 minutes three days a week can prevent Alzheimer’s disease. Walking more than seven hours a week can reduce the rate of breast cancer by 20%, and type II diabetes is 50% effective. Effectiveness: 1. Walking can enhance the function of the heart, so that the heart is slow and strong. 2. Walking can enhance the elasticity of blood vessels and reduce the possibility of blood vessel rupture. 3. Walking can enhance muscle strength, strong legs and feet, tendons and bones, and can make the joints flexible, promote blood circulation and metabolism. 4. Walking can enhance the secretion function of the digestive glands, promote regular gastrointestinal peristalsis, increase appetite, for the prevention and treatment of hypertension, diabetes, obesity, habitual constipation and other diseases have a good effect. 5. Walking in the fresh air outdoors, brain thinking activities become clear, flexible, can effectively eliminate brain fatigue, improve learning and work efficiency. According to the relevant experts test, walk three times a week, one hour each time, and continuously adhere to four months of people who do not like sports compared to the former reflect sharp, vision and memory are dominant. 6. Walking is a kind of static in the movement, movement in the static fitness mode, can relieve neuromuscular tension. According to expert determination, when irritability, anxiety surges to the heart, to walk at a brisk pace for about 15 minutes, you can relieve tension and stabilize mood. 7. Regular adherence to walking will eliminate ischemic symptoms of the heart or reduce blood pressure. Make the human body to eliminate fatigue, happy spirit, relieve panic palpitations. 8. Walking can reduce the accumulation of triglyceride and cholesterol in the arterial wall, but also can reduce the opportunity of blood sugar into triglyceride. 9. Walking can reduce the accumulation of abdominal fat in the human body and keep the human body beautiful. 10. Walking can reduce the formation of blood clots, reducing the possibility of myocardial infarction. 11. Walking can reduce the production of hormones, too much adrenaline production, too much adrenaline will cause arterial vascular disease. 12. Walking protects the environment, eliminates exhaust pollution, is good for strengthening the body, improves the body’s immunity, reduces diseases and prolongs life. In order for us to go farther, start with a daily line of walking exercise!