1. What are the benefits of walking to help you fall asleep
A brisk walk in the afternoon can make you sleep better at night – according to the National Sleep Foundation. Experts believe that walking can increase the level of the pleasure hormone serotonin, which can make you relax. Or because of walking, your body temperature rises, and your brain will receive a signal to lower your body temperature, which also promotes sleep.
2. What are the benefits of walking? It’s good for heart health
Researchers found that walking for 30 minutes a day can reduce the risk of metabolic syndrome, inhibit the development of a series of risk factors that may lead to heart disease, and reduce the risk of diabetes and stroke.
3. What are the benefits of walking? It can reduce pain and discomfort
Tai Chi walking can help reduce daytime pain. This method integrates the ideas of Tai Chi, yoga and pilates. It looks like an ordinary walk, but because you relax consciously, all parts of your body coordinate with each other, including the movement of your arms. When you walk, the pressure on your legs is less, which means that the pain is reduced. Tai Chi walking can reduce the risk of injury.
4. What are the benefits of walking? Weight loss
Exercise in the morning can reduce appetite, and walking for 45 minutes before meals is beneficial to weight loss. If you want to achieve a better slimming effect.
Sprint walk: after 5 minutes of warm-up, walk as fast as you can for 10 minutes, then turn back and walk fast, but slow down when you get back to the starting point.
Take a walk with your lower abdomen closed: when you take a walk, focus on your abdomen, close your lower abdomen slightly, and lift your legs to the height of your navel as far as possible; When one foot strides forward, the hips should also move forward immediately, so that walking for at least 10 minutes will rotate the trunk, which is very effective in reducing the belly.
5. What are the advantages of walking? Improving mood
Even if you walk for 10 minutes, your body can become energetic as if it were recharged. Focus on your feet, feel the process of treading on the ground from heel to toe for at least 2-3 minutes, then turn your attention to breathing, and stretch your body upward as far as possible to enhance lung function; Imagine breathing in new energy when you breathe in, and imagine spitting out fatigue and pain when you exhale. Take a walk like this for at least 10 minutes to relax your tense mood.
What should we pay attention to when walking at night
1. Choose 20-30 minutes after dinner
After dinner, the stomach is in a tense working state, and it is not appropriate to exercise immediately at this time. How often can I take a walk? The choice of this time is mainly determined by the dinner situation. If you only eat a little digestible food for dinner, you can start walking 20 minutes later. If you eat too much food at dinner, the digestion time of food in the stomach may be prolonged, and the time of walking should be postponed accordingly, otherwise the digestion of food in the stomach will be affected.
2. Three to five kilometers is the best
The length of walking distance is mainly determined by age and tolerance. If the distance is too long, it may exceed the body’s load. If the distance is too short, the exercise effect of walking will not be achieved.
3. Choose an open place with good environment
The choice of walking place and route is also very important. If the environment of the walking place is poor, there are many cars around, or the road surface is uneven, it will affect the effect of walking. We suggest that you can stroll around your home and choose a safe, clean, quiet and pleasant route as your daily walking route after you are familiar with the surrounding environment.
The taboo of walking for the elderly
1. Don’t go too far
Waving your arms and taking big steps, many people think that this is a good performance of spirit. However, when taking a big step, it is often the thigh that drives the calf to throw out, and the foot falls to the ground “bang”. When walking in this posture, the cushioning force of the soles of the feet becomes poor, which is easy to aggravate knee joint injury. Moreover, if the foot is extended too far, it will not generate any power to push forward in front of you and your body. For daily walking, use your most comfortable stride.
2. Don’t stop suddenly after walking fast
If you walk fast and stop suddenly, extra blood will be pumped into your leg muscles and heart, making you feel dizzy and overheated.
It’s best to start slowly. You can take 5 minutes to warm up, which will increase the blood flow to your leg muscles and warm up the blood. And then moving. Ease down slowly after the exercise.
3. Don’t take too many things in your hands
Don’t hold too many things in your hands when walking. Holding too much weight may cause shoulder and forearm injuries. But don’t forget to bring water. Drink at least one glass of water every 30 minutes. If you feel it is troublesome to hold it with your hands, you can put it in your wallet or use a heat preservation kettle rack to carry the water bottle.
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