Long-lived people often do these 5 things while walking
Scientific American magazine once published a data, showing that the incidence of disease in people who exercise and do not exercise is completely different:
– The rate of heart disease in people who do exercise is: 37/1000 people; No exercise is 227/1000 people.
– The rate of high blood pressure in people who do exercise: 40/1000; no exercise: 704/1000 people.
– Rate of obesity in people who exercise hard: 4/1000, not exercise: 808/1000.
Most important is the longevity rate. People who are physically active have been shown to live an average of 11 years longer than those who never exercise. Because sedentary activities will increase the risk of cardiovascular diseases, diabetes, fatty liver …
In the ways of practice walk This is the simplest way to move, suitable for many subjects. It is described by traditional Chinese medicine as the best way to exercise.
Walking is inherently good, but if you walk with the following small notes, the efficiency will be doubled.
1. When is the best time to walk?
Many people think that morning is the best time to walk. Even try to go early in the morning to stay out of the sun and get some fresh air. In fact, exercising at this time is extremely risky.
Early morning is the time when the rate of cardiovascular events (myocardial infarction, angina pectoris)… takes place the highest during the day. For people with chronic diseases such as diabetes, high blood pressure, and hyperlipidemia, they should not exercise at this time.
As for exercising at night, not having enough light can lead to injuries from falls.
Therefore, the afternoon is the best time to exercise, especially for the elderly. 4-5 pm is the most suitable time for walking.
2. How many steps should you walk each day?
Walking is great, but walking too much can cause damage to the joints, which can cause meniscus damage, ligament damage. Zhu Yuqi (Director of Orthopedic Department of Eye Hospital, Chinese Academy of Medical Sciences) pointed out that middle-aged and elderly people’s meniscus is the most vulnerable site if they walk too much. How many steps each day depends on the age and physical health of each person. However, at the most general level, 30 minutes of walking a day is best. Every day a person should take about 6000 steps. Elderly people can alternate cycling and walking.
3. Where is the best place to walk?
Not all areas are suitable for walking. The ideal locations should be areas with grass and soil. Avoid walking on hard surfaces such as concrete and asphalt roads. Do not walk in areas with a lot of dust, air pollution…
4. What is the best speed for walking?
Walking speed depends on each person. Walking patterns can be divided into: slow walking (about 70 to 90 steps per minute); moderate walking (90 to 120 steps per minute), brisk walking (120 to 140 steps per minute) and very brisk walking (more than 140 steps per minute each).
Elderly people with chronic diseases should walk slowly, the walking time depends on their health status.
Young and healthy people should try to walk briskly. Because there are studies showing the commendable benefits of brisk walking, after 60 minutes of brisk walking you can burn 300 calories. In addition, when walking should be combined with arm rotation, this way not only helps you accelerate, but also contributes to burning more calories.
5. Pay attention to choosing shoes when walking
Sneakers suitable for walking activities should fit the foot properly (do not press the instep, do not squeeze the toe). The sole has a large contact surface with the ground, light weight (breathable material, soft, lighter walking). Can be anti-slip and have better foot stability.
at Blogtuan.info – Source: Afamily.vn – Read the original article here
