"Lao Zhang, take a walk with me! You are all three high, you dont hurry up to exercise, lie on the bed all day, do you want to wait for the king to come to the door by himself!"
"You wife, long hair is short! It is said that walking after meals is not as good as lying on the bed, especially the Walking , otherwise it is possible to faint at any time! "
Early in the morning, Zhang Bo and Zhangye quarreled because of" whether the old man should take a walk ".The two couldnt scatter and dispersed.
The problem is also like a thorn, and it is tied in the hearts of the two - Walking is harmful to health or is it beneficial?
I. Long-term walk, can "go" without
In fact, from a scientific perspective, the old Zhang couples statement makes sense.
"Chinese Resident Dietary Guide" suggested that adults performed medium mild body activities that are equivalent to 6000 steps per day.
"American Medical Association Magazine-Internal Science" published a paper shows that the more you walk every day, the lower the risk of death.Reduce 50%-70%related .
"Willow Knife-Public Health" also published a large-scale research on walking. As a result, compared with those who participated in the research, The risk of death of 2000 steps and 4000 steps a day decreases by 40%and 45%.
It is not difficult to see that the conclusion of "walking is good for health" has been confirmed by multiple research institutes in the scientific community.
One of the reasons why walking and walking becomes a "longevity medicine" is its most affordable, effort, money -saving, and easiest to persist.Unconsciously, 4 basic diseases, all of them are gone :
1. Cardiovascular disease
Persistence for walking is very good for improving the cardiovascular vascular of the human body.The risk of stroke and heart disease.
2. osteoporosis
osteoporosisA lot of reason is that because of the loss of calcium, walking, as a healthy aerobic exercise, can significantly strengthen the density and strength of the bones, which is very beneficial to the human body.In addition, walking outdoors and receiving the sunlight, vitamin D in the light is also conducive to the absorption of calcium in the human body and enhance bone health.
3. Obesity and metabolic diseases
Persist in walking after meals to promote the digestion of food,Consumption of accumulated heat, reducing the probability of obesity, stabilizing weight, and increasing the level of metabolism of the human body.
4. Symptoms of depression and anxiety
A natural hormone called endorphin is released, which is also called happy hormone.It can relieve the symptoms of anxiety and depression.In addition, in the outdoor exposure to the sun, nature can produce a positive suggestion for peoples psychology, making people very relaxed and pleasant.
2. No matter how many benefits, these 4 people are not suitable for walking
But weIt can also be seen that although "walking is a longevity medicine" is recognized, the scientific community still has controversy in the details of "how to go, how long, and who is suitable for walking".Zhang Bo believes that "patients with hypertension are not suitable for walking", and there is also a scientific basis.
Even if there are more benefits for walking, these 4 types of people are not suitable:
1. Patients with hypertensionIf patients with hypertension go out immediately after a meal, it is easy to orthostatic hypotension , causing dizziness and even fainting.Therefore, it is best to take a walk around for 20 minutes after meals to take a walk around, and in the walking, you should insist on the upper body of the upper body straight to reduce the brain vibration.
2. People with coronary heart disease
Patients with coronary heart disease immediatelyWalking activities can easily cause angina pectoris and even myocardial infarction.Therefore, it is recommended that patients with coronary heart disease go for a walk after eating 1 hour after meals , and the walking time should be kept in about half an hour .
3. Patients with chronic active gastritis
After a mealTaking walks can promote gastrointestinal motility, promote food digestion, and stay in the stomach to stimulate the stomach wall, which is not conducive to the repair of gastric mucosa, so patients with gastritis should not take a walk immediately after meals.
4. Anemia, hypertension patients
There are many blood supply to the stomach, so a large amount of blood in the body will be provided to the stomach.At this time, walking can easily cause relatively few brain blood supply, and dizziness or even fainting, which is very dangerous for people with anemia and hypotension.
Third, the walking posture is wrong, walking is also a white walk
For normal people, if you want to take a walk,The effect is not done casually.
If the walking posture is right, health is followed; and the walking posture is wrong, and it is also vain.
The following are 5 pattern walking postures. When you take a walk, you can choose according to your own specific situation:
1, change transmissionGoThe speed of changes is to walk away slowly and fast, and change the speed once every 3 minutes interval.The state has a very good exercise effect on cardiopulmonary function.
2. Take a walk for a small abdomen
3 , the weight go
Going to the weight, that is, walk with weight.In daily life, you can find 2 empty plastic water bottles to fill the water to serve as dumbbells.When walking, hold a water bottle dumbbell with one hand and keep the dumbbells of the two hands consistent.This can also have a exercise effect on cardiopulmonary function and muscle, and it also has a great effect on the gait balance of the elderly.
4. Shoot your arms and rub your ears
When walking, you can pat your palms back and forth, knock on both sides of the body, rub your ears, pinch your hips, relax your body, and the bodys muscles enter the state of exercise.Qi and blood, better play the role of walking.
5. Extending pace
Extend the pace in a walk, that is, walking, which can make the legs legs, which can make the legs legs.The hips are more significant, consume more calories, maintain figure, and reduce the probability of obesity.
Reference Data: [1] "Can long-term walks" go "with 4 diseases?Reminder: After 55 years old, take a walk or keep in mind this ".99 Health Network .2023-11-09 [2]" Hundred Refine is better! "Take a walk, the cheapest "longevity medicine" in the world ". Life Times. 2017-05-31
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