Walking: "The best sport in the world"

Walking: "The best sport in the world"

If you don't have enough time to exercise and want to stay healthy, what should you do? - Walk.

Do you know what the "world's best sport" is recognized by the World Health Organization? question= What is the most famous sport in the world? The answer is still - walk!

It is estimated that 80 million people participate in walking sports every day in North America! There are 350 hiking clubs in the American Citizens Sports Association and 120 hiking clubs in Switzerland. The British Constitution also clearly stipulates that everyone has the right to walk on foot and advocates a special route for daily hiking.

Eight ways to walk scientifically

1: brisk walking

Suitable crowd: all people

Action essentials: People who don't have time to exercise can walk and exercise at any time on the way to and from work ("walking class"), on the road to shopping, or even during work breaks. Generally, the fitness is 30-60 minutes each time. There is no big time to exercise. You can also walk for 10 minutes each time and add up to 30 minutes of walking every day. Countries such as the United States and Japan suggest that it is best to take 10,000 steps a day to stay healthy; our Ministry of Health recommends that you stay healthy and walk at least 6,000 steps a day!

Walking with fitness is not the kind of "slow step after meal". Here, the fast-going fitness walk refers to walking 5 to 6 kilometers in an hour (about 100 to 120 steps per minute) and 5 to 6 times a week. It is more appropriate to feel asthma when you are walking, but you can still talk.

Exercise effectiveness: prevent cardiovascular and cerebrovascular diseases, blood pressure reduction, prevention of osteoporosis, weight loss, prevention and control of diabetes and many other health benefits.

2: swinging arms striding

Suitable crowd: all people

Action essentials: When walking, try to swing your arms back and forth. The front hand swings the arm as far as possible above the head, and the back swing arm is stretched with the potential. When walking, try to make big strides. The speed of walking varies from man to man. It is best to go to the gas and breathe, and the heartbeat is about 100 times.

Exercise effect: improve heart vitality, strengthen muscles, eliminate fat and reduce weight.

When walking, the arms swing forward and backward greatly, and the heartbeat is easy to accelerate, which can produce good exercise effect on the heart. Moreover, when walking, the upper limbs swing their arms and their legs move forward in a big step, so that the whole body and the muscles and bones move together, so that the purpose of relaxing the muscles and promoting blood circulation can be achieved.

3: clapping up and down

Suitable for the crowd: middle-aged and elderly people, waist, back, shoulder pain

Action essentials: When you walk, both hands first pat the palm of your head, then put your hand behind the back of the buttock, so that you can do it up and down. Generally, follow the footsteps and walk with the palm of your hand. When you walk, try to make great strides.

Exercise effect: relieve shoulder and neck pain, promote blood circulation, reduce stasis, and improve breathing.

When you walk, the upper and lower shots of your hands can fully activate the shoulder joints, the neck and the back, and relieve the strain and soreness of the shoulders and back. Palm slap can strengthen the peripheral blood circulation, so you can achieve the purpose of relaxing the muscles and promoting blood circulation and phlegm. And this kind of hands-lifting activity can also have the effect of expanding the chest.

4: walking in place

Suitable for the crowd: elderly exercisers, injuries and recovery

Action essentials: Lift your legs in the room, indoors or outdoors. If you have the ability, you can raise your thighs and walk with your arms.

Older exercisers and those who recover from injury should pay attention when lifting their legs. The back should be close to the wall to prevent the body from falling back when the legs are raised. People with weak knees and prone to soreness can go slower and do not lift their legs too high.

Exercise: Improve blood circulation, increase leg strength and increase physical strength.

5: cross country pole walking

Suitable crowd: all people

Action essentials: This is a very popular sport in Europe, also known as off-road walking. Walking with two canes, people can participate in the movement of the limbs while walking. Cross-country walking is more effective than walking, and it is safer than jogging. It is an upgraded version of walking.

Exercise function: protect the knee joint during exercise, enhance heart function and improve fitness efficiency. Because the upper limbs participate in the activity, the strength can be enhanced during walking, and the heart rate is increased by 5-17 beats/min than the average walking, but it does not feel tired. Using the cane to exercise the upper limbs, shoulders, neck, back and other parts, you can consume 20% -46% of calories, so there is a weight loss effect, especially the loss of visceral fat, waist and belly.

6: go up and down the stairs

Appropriate people: healthy people with no old injuries in the lower limbs

Action essentials: Stairs are a new way to exercise. Keep your upper body upright when you climb the stairs, focus on your legs and feet, don't tilt your body or move your body forward. It is advisable to climb the stairs to slow down. One step per second, the speed should be even, so as not to feel the obvious tension and effort. When you climb the stairs to exercise, you can step on the steps one step at a time, and you can climb two steps or even three levels. One step at a time and one step at a time can exercise different muscles in the legs.

Exercise: It can consume body fat, enhance heart and lung function, strengthen leg strength and prevent osteoporosis.

7: go backwards

Suitable for people: people of all ages with barrier-free movements, especially for those with low back pain

Action essentials: The calf drives the thighs, and the small steps go backwards; the back and neck are straight. When you go backwards, you must concentrate on your eyes, look around your eyes, and grasp the basic situation of the road behind you. This activity is perfect for those who are not suitable for strenuous exercise. If you take a step backward after taking other exercise exercises, it will also help to adjust your mood and promote the natural recovery of your body fatigue.

Exercise effect: improve the strength of the back muscles, improve the symptoms of low back pain; improve their own balance ability; enhance the muscle strength of the legs; increase the energy consumption of exercise.

When walking backwards, the waist is straight or slightly reclined, and the spine and back muscles will withstand more force than usual, which can improve the blood circulation in the waist, so that the spine and back muscles that are not fully active when walking forward are exercised. It can prevent hunchback and treat low back pain. Therefore, it is good for those who are walking backwards, whether they are working for a teenager, working at a desk or studying, or chronic low back pain in the elderly.

8: walking in the water

Appropriate people: all people; especially old and frail, with legs and joints injured

Action essentials: a wide range of applications for walking in the water. Regardless of whether you are a man or a girl, whether you are swimming or not, you can basically try it. Walking in the water, you can walk in a variety of positions: walking, walking, walking sideways; striding, breaking, stepping, jumping... When walking in the water, the two arms can be paddling in the water or floating on the water. , swing arm, arm and other movements, so that these muscle groups can be effectively exercised.

Exercise effect: protect the knee joint, enhance heart function and improve fitness efficiency.

Compared with land walking, walking in the water has to overcome greater resistance, so it is more effective in exercising muscle strength and internal organ function. The average person walks 3-5 minutes at a frequency of 1 step per second in the water to the waist. The heart rate can reach 70%-85% of the maximum heart rate, and the respiratory rate is more than double that of quiet. The overall response is no less than land. jogging. Walking in the water is very resistant, and the energy consumed is much larger than that when walking on land. It is not only beneficial to the body, but also consumes excess fat and has a good weight loss effect.

Although walking in the water is more laborious than walking on the land, the buoyancy of the water makes the knee joint load small, but the range of motion is large, and the muscles and tendons around the knee joint can be fully stretched. Therefore, walking in the water is not easy to cause damage to the lower limbs, and it is one of the rehabilitation methods for patients with mild injuries. Walking in the water can also exercise balance and balance.