Autumn is a good time to exercise. Autumn is the human body in the essence of the convergence of the stage of internal nourishment, to comply with the laws of the human biological clock, to develop good sleep habits, coupled with scientific physical exercise, not only can quickly restore physical strength, but also effectively improve the body’s immunity, the body will be more and more healthy Oh ~ Recently, a data shows that: China is the world’s average daily walking the most countries! You should know that “walking” is also the key to staying healthy ~ researchers collected and analyzed smartphone data from 46 countries and regions, more than 700,000 people, and found that China is the world’s highest average daily walking country! Hong Kong residents walked an average of 6,880 steps per day, followed by mainland residents with 6,189 steps. The benefits of healthy walking Research says that if you walk 7 hours a week, divided into days, you can reduce the incidence of coronary heart disease, heart disease, by 30%. Pancreatic cancer cancer risk reduction of 50%, if once cancer, regular walking people cancer deterioration than people do not exercise 57% lower. Walking one hour a day has a 50% preventive effect on type 2 diabetes. It can reduce the risk of breast cancer by 12%. For people over the age of 60, walking for 45 minutes or more, three days a week, can help maintain better cognitive function and avoid dementia. Walking for 20 minutes a day can help keep people from dying prematurely from cancer, heart disease and stroke. Good for the body 4 kinds of walking 1, walk 500 meters a word step Practice: walk a word step is also called walking cat walk, the right and left feet take turns stepping to the center line between the two feet. Efficacy: because it will be frequently twisted across, can improve blood circulation in the pelvis, enhance the strength of the waist, but also promote gastrointestinal peristalsis. 2, tiptoe walk 10 minutes Practice: the forefoot touches the ground, legs alternately move forward. Effect: Exercise ankle joint strength, improve the functional movement of the ankle joint and joint stability, enhance the calf muscle strength. 3, walk backwards for 30 minutes Effect: walking backwards has many benefits, can exercise the waist and leg muscles to promote blood circulation, transport away pain-causing substances such as lactic acid to relieve low back pain, help to strengthen the crural core muscles, stabilize the crural column, reduce low back pain to help restore the lumbar anterior protrusion. At the same time can also protect the knee joint to open the disc, reduce the disc load, for improving the coordination of the whole body is also very good. 4, walk and run alternately for 20 minutes Practice: If you feel that the amount of walking exercise is too little, you can walk and run alternately. First run 15 steps, and then walk for 45 seconds; or run 60 seconds, and then walk for 3 minutes. Efficacy: The benefit of this is that the amount of exercise is relatively large, not only can burn fat to lose weight, but also reduce the soreness and fatigue after exercise, and will not be overdoing it and damaging the body. People with chronic diseases walking way 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 vibrate constantly, 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 back in the back of the waist at the point of life, slowly backward 50 steps, and then forward 100 steps, a backward and 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. Weak people to throw open the arm stride across, walking too slowly can not achieve the purpose of strengthening the body, only step big, arm throw open, in order to promote the metabolism; obese people to walk far away from the long-distance sprinting walk, walking faster, can make the blood within the free fatty acids fully burned, so as to reduce the body 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 make you walk more healthy! Walking common 4 misunderstandings 1, speed for fast Many people think that the greater the intensity of the exercise the better the effect, in walking and running, the intensity of the movement generally refers to the speed, but the intensity is too large, easy to cause joint damage. 2, get up early and walk early morning exercise habit is very good, but if you do not eat breakfast or do not drink water to start walking, will lead to low blood sugar, especially cardiovascular patients, may be tired, weak or even fainted. 3, cold and heat without obstruction Research shows that extreme temperatures will accelerate the arrival of cardiovascular disease, a cold and a hot, morning and evening temperature difference is the enemy of the heart and brain. Therefore, we should always pay attention to the weather changes, bad weather can be indoor exercise. 4, walking greedy WeChat movement steps up to tens of thousands, in fact, has been excessive, may play a counterproductive, exercise should also be moderate, do not blindly pursue the number of steps. With our health guidelines as the standard, adults should achieve the equivalent of walking 6,000 steps of moderate intensity exercise every day. If you have enough physical strength and time, you can walk 10,000 steps a day, but the amount of exercise should match your physical condition. People who are obese, less fit and have chronic diseases should pay more attention to moderate exercise. It turns out that walking can also prevent and control cancer, as long as we pay attention to the time and manner of walking, the method is different, the efficacy is also different. It is worth telling your friends around you to pay attention to the skills in order to walk out of health and longevity!