Today is the Trailwalking Conference, 15,000 Trailwalkers came out of their homes to participate in the walking movement, setting off a walking craze for a while. Health China WeChat tells you that there is something to be said for walking and how to walk for the best health! Walking is one of the best sports In 1992, the World Health Organization pointed out that walking is one of the best sports in the world, both simple and easy to do, the effect of strengthening and good, regardless of men, women and children, when to start this exercise is not too late. Experts suggest that from an evolutionary perspective, walking is the best exercise for humans. Exercise experts suggest that if the simple walking makes you feel dull and boring, you may want to walk in different ways, 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. How to walk the most health? 1, brisk walking to prevent disease A number of authoritative studies found that adhere to the daily brisk walking, can effectively fight diabetes, reduce stroke, prevent dementia, etc.. British Loughborough University research also found that a brisk walk every day can improve immunity, so that the chances of a cold reduced by 30%. A Harvard University study found that middle-aged and older women who walk briskly for 45 minutes to an hour a day can reduce their chances of having a stroke by 40 percent. The average person walking briskly, feeling a little shortness of breath, body sweating, it means that the amount of exercise to meet the standard. Some people like to walk with their hands behind their back, so the exercise value of walking is almost zero, the correct posture should be chest up, abdomen and buttocks, bending arms swing. It is important to note that diabetic patients walking fast is best to carry a piece of sugar to prevent hypoglycemic accidents. 2, walking backwards to cure back pain Walking backwards originated in the 1970s, when some track and field athletes were injured, 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. The elderly body function degenerates, balance decreases, 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 leg is 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 This way of walking will drive the crotch twist, help increase the waist strength, stimulate intestinal peristalsis, can effectively prevent constipation. Walk a word step of the 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, 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 positive step walking temperament good positive step walking does not have to be like the military posture is very standard, as long as the full foot on the ground, head up, look ahead, continue to the body has the 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.. 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.