As the saying goes, "The king of the millennium, the eternal ambiguity." Some people say that these two kinds of animals love to live and do not love to move, and still live long. This statement is a big mistake!
WHO recognizes that:
Walking is "the best sport in the world"
The tortoise has more than 230 bones and more than 90 joints; there are 206 bones and 230 joints on the human body. So many joints in people are what makes you exercise. Only exercise can ensure the health of articular cartilage. There is no blood supply in the articular cartilage, and it is necessary to absorb the joint fluid to be able to nourish, and the joint fluid can be secreted only when it is active.
The best way to exercise is to walk
Among the components of sweat, 98% is water, and 2% includes urea, uric acid, lactic acid, and salt. Sweating not only has the function of cooling the human body, but more importantly, many garbage and even toxins in the human body are discharged through the sweat glands.
When people are sweating, the process of body temperature rises and falls, making the blood vessels more elastic. Especially in winter, it is necessary to adhere to daily exercise, and each time to last at least half an hour, in order to improve the body's blood circulation, stimulate heart and lung function, enhance immunity. If the exercise time is too short, it will have no effect. If the time is too long and excessive exercise will reduce the body's immunity, the mental fatigue and physical strength will be slow. Each person's physical strength is different. The general principle is that after sweating, sweating slightly, self-feeling is not excessive fatigue, and grasping the time.
Just finish the 6000 steps in one breath.
Health status will be improved
I hope that everyone can walk 10,000 steps a day. You take a few steps to go to the toilet, walk a few steps up and down the stairs, take a few steps in the office, and add up to 4,000 steps. However, removing the 6000 steps after the 4000 step is really able to improve everyone's health, and the 6000 steps are best done in one breath. As long as you finish the 6000 steps in one go, your health will be improved. . The best exercise time is from 8 am to 10 am.
Our heart beats blood every day, and when we go out, we have to go back to the heart. Who is working? 640 muscles of the whole body. As long as the muscles move, the blood will be squeezed back to the heart, our eyes will open, close, and reopen, and the eyelids will push the blood on the eye back to the heart; we walk, each step is equivalent to the blood on the feet Squeeze back to the heart.
It's easy to make your heart better by walking. It's very simple: put your arms up, it's best to put your shoulders flat, and take your steps and breathe. Sticking to 15~20 minutes every day is more effective than walking for two hours.
Walk for half an hour every day to help exhaust
Gastrointestinal disease is far away from you
When people eat grain, they will produce gas, but the gas must be discharged from the back. Walking can help you to vent. I found that my intestines are not good, flatulence, food, constipation. After eating dinner every night, I insisted on going for half an hour to an hour. The stomach bloating, stomach acid and intestinal flatulence are far away from you.
Walking is a special medicine for preventing and treating cancer
Walking can be seen as a special cure for cancer! If you can walk 1 mile (about 1.6 km) every day and finish in 20 minutes, it will have obvious benefits for the prevention and treatment of breast cancer, prostate cancer and intestinal cancer.
1, prevent breast cancer
A French study of 4 million women showed that women of any age who insisted on walking for one hour a day could reduce the risk of breast cancer by 12%.
2, reduce the risk of intestinal cancer
A long-term study of 70,000 people at the Harvard School of Public Health found that walking one hour a day can reduce the risk of colorectal cancer by half.
3, can prevent pancreatic cancer
Taking a 30-minute walk after a meal can reduce the risk of pancreatic cancer by half. The researchers point out that pancreatic cancer is mostly associated with excess calories, while walking can consume a lot of calories.
4, resistant to prostate cancer
The University of California for a long-term follow-up of 1,455 prostate cancer patients found that only 3 hours a week, the degree of cancer deterioration was 57% lower than those who did not exercise. The reason is that walking can improve endocrine and regulate hormone levels.
5, improve immunity
Research at Loughborough University in the United Kingdom also found that walking around every day improves immunity and reduces the risk of cold and respiratory diseases by 30%.
6, prevent heart disease
Walking for 30 minutes a day can maintain the health of your heart and lungs.
7, prevention and treatment of diabetes
The United States "Nursing Health Research" published a one-day walk for 1 hour, with a 50% preventive effect on type 2 diabetes.
8, avoid fatty liver
The study found that people who walk often have better blood circulation. Blood can flow to the end of many microvessels that accumulate in the liver, and the metabolic function of the liver is good.
9, prevention of arteriosclerosis
Walking for more than 20 minutes helps to break down the body's neutral fat and prevent arteriosclerosis.
10, delay joint and leg strength aging
According to the American Journal of Arthritis and Rheumatism, walking with less joint damage can delay the decline of joint function, strengthen muscle function, help maintain the good ability of the lower limbs, and prevent osteoporosis.
Cervical spondylosis
It’s better to walk 200 steps every day.
Teach everyone a way to walk is called "10 o'clock very far", some people asked, 10:10 am or 10:10 pm? It is neither morning nor evening, but an action.
The two hands are lifted horizontally, then lifted up 45 degrees, and the two arms are seen as the hour and minute hands on the clock, and open to the ten o'clock position of the clock. This action is "10:10". Our request is that the palms are facing down, the arms are raised slightly to the back of the body, the fingers are stretched and the head is lifted. In this way, stick to 200 steps every day.
Feeling simple? You can give it a try. When you walk to 100 steps, your arm can get home, but the muscles around your neck and shoulders can get a very good workout. As long as you stick to 200 steps a day, when you get to the 3rd, 4th, and 5th days, your cervical pain will definitely get better.
Walking can protect the lungs
As long as the elderly cough, the lungs must be in trouble. It is imperative for the elderly to protect their lungs.
How to exercise? Three breaths to maintain the lungs. When you walk every day, count the number of hearts, one two three four, one two three four representatives take four steps, the first step, the second step, the third step is to suck, the fourth step to spit out, the action is exaggerated, the body is straight, not allowed Humpback.
Human lungs are very interesting. The more you suck, the faster you vomit, the bigger your lungs open. The bigger you open, the more you breathe in. It increases the immunity and elasticity of the lungs and increases the blood vessels in the lungs. The permeability and protection of lung health play an irreplaceable role.
Source: People's Daily
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