You can't get fat during the Spring Festival
Walking, as a simple and easy aerobic exercise, has been praised by the World Health Organization (WHO) as "the most perfect exercise". It not only enhances cardiopulmonary function and blood circulation, but also improves metabolism, weight control, and prevents a variety of chronic diseases. Famous medical experts in China also recommend that walking is the best way to get out of health and disease. So, how can you achieve this by walking exercises?This article will give you a detailed analysis of the walking exercises recommended by doctors.
1. Get out of health and get rid of disease: the benefits of walking and exercising.
1.Improve cardiovascular health: Walking can enhance heart function, improve cardiorespiratory endurance, and reduce the risk of cardiovascular diseases such as hypertension and coronary heart disease.
2.Weight control: Walking can burn excess calories in the body, help reduce body fat accumulation, and achieve the effect of lowering lipids.
3.Prevent diabetes: Walking can help lower blood sugar levels, prevent insulin resistance, and reduce the risk of developing diabetes.
4.Strengthens bones: Walking is a weight-bearing exercise that promotes bone health, increases bone density, and prevents osteoporosis.
5.Promote digestion: Walking helps promote gastrointestinal peristalsis, improve digestive function, and prevent digestive diseases such as constipation.
6.Stress relief: Walking can relax the mind, reduce stress in life and work, and help improve sleep quality.
7.Enhance immunity: Long-term walking and exercise can improve the body's immunity and reduce the occurrence of colds and other diseases.
2. Walking exercises recommended by doctors.
1.Correct posture: When walking, keep your body straight, tuck your abdomen and raise your buttocks, look ahead, swing your arms naturally, and walk steadily and evenly.
2.Suitable time: Every morning or evening, choose parks, playgrounds and other places with good air quality for walking exercise.
3.Appropriate speed: Choose the appropriate walking speed according to your physical condition. In general, it is advisable to maintain a heart rate of 120-150 beats per minute.
4.Duration: At least 30 minutes per walking exercise, 5 days a week, for at least 150 minutes.
5.Increase the difficulty: As the body adapts, you can appropriately increase the speed, time and distance of walking to improve the exercise effect.
6.Pay attention to rest: During the exercise, if you feel unwell, you should stop exercising immediately and rest for a while.
7.Cooperate with diet: While walking and exercising, pay attention to a balanced diet to ensure nutritional intake and improve the effect of exercise.
8.Persistence: Incorporate walking exercise into your daily life to form good exercise habits.
3. Get out of health and get rid of disease: a few suggestions.
1.Tailor-made: Develop a suitable walking exercise plan based on your age, physical condition, and health status.
2.Step by step: Start with an easy walk and gradually increase the intensity of your exercise to avoid sports injuries.
3.Scientific collocation: Combined with other exercise methods, such as yoga, running, etc., to achieve full-body exercise.
4.Social interaction: Invite family and friends to walk and exercise together to increase the fun and motivation of exercising.
5.Monitoring effect: Regularly record weight, blood sugar, blood pressure and other indicators to observe the effect of exercise.
In short, walking exercise is a simple, effective, and healthy lifestyle. Adhere to the walking exercise method recommended by the doctor, let us walk out of health, get rid of diseases, and move towards a better life together!
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!