According to the World Health Organization, walking is one of the best exercises in the world. It is easy to do and effective in strengthening the body, and it is never too late to start this exercise for both men and women. From an evolutionary point of view, walking is the best exercise for human beings. If the simple walking makes you feel dull and boring, it may be worthwhile to change the pattern of walking, will receive unexpected health effects. Before walking, we must first do 3 preparatory work: 1, the correct dress. Wear a pair of soft-soled running shoes, to protect the ankle joints from injury, wear a comfortable sportswear, conducive to physical activity. 2, warm up adequately. Do stretching, stretching limbs to prevent sports injuries. 3.Bring a bottle of water. Exercise less times more water can prevent dehydration. (1) brisk walking to prevent many diseases Adhering to daily brisk walking can effectively fight diabetes, reduce stroke and prevent Alzheimer’s disease. Daily brisk walking can improve immunity and reduce the chances of catching a cold by 30%. Women with breast cancer who walk briskly regularly have a 45% higher survival rate than those who do not walk. For menopausal women, the health effects of brisk walking are more obvious, after menopause, women suffer from hypertension, diabetes, dyslipidemia will gradually increase the chances. Older women who walk briskly for 45 minutes to an hour a day can reduce their chances of having a stroke by 40 percent. To ensure the effect of exercise, brisk walking should be at least 40-60 minutes each time. People who have just begun to exercise can gradually increase the frequency and length of exercise, first every other day to walk once, starting from half an hour, and gradually adapt to adhere to the daily exercise. General people walking fast, feel a little shortness of breath, body sweating, it means that the amount of exercise up to standard. Some people like to walk with their hands behind their backs, so the exercise value of walking almost zero, the correct posture should be chest up, abdomen and buttocks, bending arms swing. It should be noted that diabetic patients walking fast is best to carry a piece of sugar to prevent hypoglycemic accidents. (2) walking backwards to cure back pain Backwards walking originated in the 1970s, when some track and field athletes were injured, through this method of physical recovery exercises. Later on, there are sports experts pointed out that walking backwards is actually a very good exercise method. Beijing Sports University Professor Wu Wenqiang pointed out that walking backwards can exercise the waist and back muscles that are rarely used, balancing the exercise effect. For sedentary people, by walking backwards can effectively relieve physical fatigue and low back pain. But Gou Bo reminded, the elderly body function degeneration, balance declined, in the backward walking, due to the failure to see the rear of the road, it is likely to fall, bump and other dangers. In addition, the elderly legs and feet are not handy, backward walking is not possible to go too fast, so the intensity of the exercise is very small, for the exercise of cardiorespiratory function is very small, from the fitness effect is very uneconomic. Therefore, the elderly try not to walk backwards. It is recommended that people who like to walk backwards, try to choose a flat road, the environment around less people, you can use the combination of walking and walking backwards, walking half an hour a day, so that all parts of the body muscles are exercised. (3) walk a word step to slow constipation exercise itself is a natural prescription to improve constipation, walk a word step more targeted. The key to walking a word step is the left and right foot to take turns stepping on the position of the middle line between the two feet, the left and right foot on the ground at the same time, respectively, to the left and right sides of the twisted crotch, the upper body remains relaxed. This way of walking will drive the crotch twist, help increase waist strength, stimulate intestinal peristalsis, can effectively prevent constipation. Walking a word step of exercise does not have to be too large, take it as a part of the daily walking exercise, walking 500 meters is enough. In addition, when walking need to pay attention to, swing hip twisting crotch action amplitude is not too large, try to maintain body balance, so as not to sprain the ankle. (4) side beat while walking breathing smoothly When walking, both hands half hold, tiger mouth open into an arc. Left foot forward at the same time, 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 (nipple as the origin, horizontal and vertical each draw a straight line of the upper 1/4 area), the left hand to the right side of the waist pat. Then step on the right leg and pat the right chest with the left hand and the left rear waist with the right hand while moving forward. This type of walking exercises the lungs and helps to breathe well. When walking, keep your body upright and eyes forward. (5) shake hands and walk in stride without hunchback The elderly are often weak and loose back muscles, resulting in spinal deformation and hunchback. When walking, you may want to throw your hands away and stride, so that the muscles of the back can be stretched, but also exercise the back and abdominal muscles, to reduce the burden on the waist. When walking, we should pay attention to the upper body straight, chin forward, head high, two shoulders backward stretch, step size to the distance between the two arms straight, while throwing arms back and forth, generally to 80 to 90 steps per minute is appropriate. (6) walk and run to burn fat first to do a short period of high-intensity exercise, and then a slightly longer period of low-intensity exercise, so as to leave the body time to recover, called interval training. Compared with continuous aerobic exercise, interval training method of exercise intensity is higher, and can reduce the post-exercise soreness and fatigue. At the same time, the high intensity of exercise also makes the fat burning rate faster. When exercising, you can run fast for 15 seconds, then walk for 45 seconds, so alternating exercise for 20 minutes. You can also run fast for 60 seconds, and then walk fast for 3 minutes, so alternate for 30 minutes, long-term persistence can see the effect. This way is more intense, after the exercise to shake the legs, shake the arms, relax the whole body to relieve muscle tension. (7) walk in a good temperament Queen Elizabeth II has always been physically fit, energetic image, an important reason is that the Queen has a unique set of health care method. For decades, the queen has been adhere to the weekend walk, she walked in a very special way, using the “square step method”. The Queen has been walking on weekends for decades, and she has a very special way of walking, using the “square step method”. The square step does not need to be as standard as a soldier’s posture, as long as the full foot is on the ground, head up, eyes forward, and continue until the body has a feeling of sweating, to achieve the purpose of exercise. (8) tiptoe walking can protect the kidneys As we age, the elderly kidney gradually decline, Chinese medicine believes that the kidney is the “innate essence”, and bones, teeth, ears, close relationship, therefore, the elderly kidney decline is mainly manifested as weak legs, loose teeth, hearing loss, etc.. For those who have these symptoms, you may want to try walking on tiptoe. When walking on tiptoe, the inner forefoot and foot thumb play a supporting role, while the foot Shao Yin Kidney meridian, foot Convulsive Yin Liver meridian and foot Tai Yin Spleen meridian pass through here. This massages the foot San Yin and warms the kidney yang through the foot Shao Yin Kidney meridian. Walking on tiptoe for about 10 minutes a day, you can walk in between and rest when you are tired, just to achieve the purpose of stimulating the acupuncture points. However, walking on tiptoe is difficult, especially for the elderly, and must be done gradually, preferably with a helper by your side at the beginning of the exercise. Long-term adherence, each time not to be excessive; elderly people suffering from severe osteoporosis, tiptoe walking is not recommended.