Walking or brisk exercise World Health Organization pointed out that walking is one of the world’s best exercises, both simple and easy to do, strong body effect and good. But how to walk to better exercise our bodies and play a better health benefits? Orthopedic experts say: then walking is also the most common among sports, a common measure of general we do not need equipment but we pay attention to the three three, a five, a seven. What do you mean by three three? The whole exercise time is thirty minutes, but to divide the thirty minutes into three times, once on ten minutes, and finally it is each time to walk three miles, three miles, thirty minutes divided into three times, we call three three, what do you mean a five? It is a week, at least five days, two days off can be three days off will not work if you adhere to every day, after Friday also adhere to two days of exercise that is certainly better, there is a seven, is to complete your physical strength 70%, do not run hard to you can not reach, paralyzed that is certainly dangerous or unfavorable. So that hard, exercise as long as 70% is enough. This should be adhered to, there is another is to walk a little faster, called fast walking to you slightly sweating on the stop do not run. Before walking, we must first do 3 preparations. Correctly dressed Wear a pair of soft-soled running shoes, to protect the ankle joints from injury, wear a comfortable sportswear, conducive to physical activity. Warm up well Do stretching and stretching of limbs to prevent sports injuries. Bring a bottle of water Exercise less times more water can prevent dehydration. 1, brisk walking to prevent many diseases Adhering to a brisk walk every day can effectively fight diabetes, reduce stroke, prevent dementia, etc. 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. Middle-aged and elderly women walk briskly for 45 minutes to one hour a day, their chances of wind can be reduced by 40%. 2, walking backwards to cure back pain Walking backwards originated in the 1970s, when some track and field athletes after injury, through this method of physical recovery exercises. Later, there are sports experts pointed out that walking backwards is actually a very good exercise method. Walking backwards can exercise the back and back muscles that are rarely used, balancing the exercise effect. For sedentary people, by walking backwards can effectively relieve the body fatigue and back pain pain. But remind, the elderly body function degeneration, balance decline, when walking backwards, 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 The movement 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 twist crotch action amplitude is not too large, try to maintain body balance, so as not to sprain the ankle. 4, while shooting side walk 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 back waist with the right hand, while moving forward. This type of walking exercises the lungs and helps to breathe well. When walking, keep the body upright, eyes forward. 5, shake hands and stride not hunchback The elderly are often weak and flaccid back muscles, resulting in spinal deformation and hunchback. When walking, you may want to throw your hands away and stride, so that the back muscles can be stretched, at the same time, can also exercise the back and abdominal muscles, 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, thus leaving 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 the intensity is relatively large, after the exercise to shake the legs, shake the arms, relax the whole body, to relieve muscle tension. 7, the right step to walk good temperament The Queen of England has always been physically fit, energetic image to show people, 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 “positive step method”. The actual step does not have to be as standard as the military posture, as long as the full foot on the ground, head up and chest out, look ahead, and continue to the body has a feeling of sweating, to achieve the purpose of exercise. 8, tiptoe walking can protect the kidneys As we grow older, the elderly kidney gradually decline, Chinese medicine believes that the kidney for the “innate essence”, and bones, teeth, ears are closely related, therefore, the elderly kidney decline is mainly manifested as weakness in the legs, loose teeth, hearing loss, etc.. Elderly people with these symptoms 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, in between you can walk and stop, rest when you are tired, and achieve the purpose of stimulating acupuncture points on it. But walking on tiptoe is difficult, especially for the elderly, and must be done gradually, preferably with support around you at the beginning of the exercise. Long-term adherence, each time not in excess; suffering from severe osteoporosis of the elderly, tiptoe walking is not recommended.