Your walking posture is wrong
Walking can keep health, go wrong but hurt!
Your walking posture is wrong
Everything we have to do every day, the benefits to the body are not to be avoided, that is: walking!
The World Health Organization has determined that walking is “the best sport in the world”!
Today, “Urban Doctor” invited experts and everyone to talk about how to walk healthily!
Sun Yongqiang, Director of the Administrative Committee of Zhengzhou Hospital of Luoyang Zhenggu Hospital of Henan Province (Henan Provincial Orthopaedic Hospital).
Professor Sun has accumulated rich clinical experience in artificial hip joint, knee replacement, field, revision and early necrosis of femoral head, especially in the arthroplasty and surgical speed.
Each step can promote 50% of the human body’s blood flow, promote blood circulation and remove blood stasis; it can squeeze 50% of the blood vessels of the human body, which is a simple “vascular gymnastics”; at least 50% of the muscles can be exercised to help maintain muscles.
The study of the benefits of walking shows that if you walk 7 hours a week and do it on a daily basis, you can reduce the incidence of coronary heart disease and heart disease by 30%.
The risk of cancer in pancreatic cancer is reduced by 50%.
If you develop cancer, people who walk frequently have a 57% lower degree of cancer deterioration than those who do not.
Walking for one hour a day, it has a 50% prevention effect on type 2 diabetes.
Can reduce the risk of diabetes by 12%.
For people over the age of 60, there are 3 days a week, and more than 45 minutes of walking exercise each time, help maintain better cognitive function and avoid dementia.
Walking 20 minutes a day can help people stay away from cancer, heart disease and premature death from stroke.
Walking also has to “see people to eat dishes” to walk, although everyone will, but to achieve the effect of exercise, you need to add some skills, and different people should use different ways of walking.
Infirm: open the abdomen, stride across the weak to achieve the purpose of exercise, go too slow to achieve the purpose of physical fitness, only the steps are large, expand the open, whole body activities, play a role in regulating the body’s various organs,to promote metabolism.
Best 2 per day?
3 times, each time for more than half an hour.
Obese: Walk long distances 2 times a day, 1 hour each time, and walk faster.
This can burn adults and lose weight.
Hypertensive patients: moderate speed is suitable for patients with chest hypertension to walk, the pace is moderate speed, the upper body should be straight when walking, otherwise it will oppress hypertension and affect heart function.
When walking, you should make full use of the cushioning effect of the arch of the foot. Otherwise, the brain will be constantly vibrating and easily cause dizziness.
Coronary heart disease patients: slow walking coronary heart disease patients should not walk too fast, so as not to induce angina.
Should you walk slowly after 1 hour after the meal, 2 per day?
Three times, every half an hour, long-term adherence can promote the formation of coronary collateral circulation, help improve myocardial metabolism, and improve hardening of the arteries.
Diabetic patients: swinging arms and legs, lifting the chest, diabetic patients walking with caution, stepping on the chest.
Stretch your legs vigorously, preferably 1 hour after a meal to reduce postprandial blood sugar.
It is advisable to walk for half an hour or one hour each time.
However, patients who are taking insulin therapy should avoid the time of insulin action to avoid hypoglycemia.
Other healthy people: Walking and running can’t bear it. It’s better to choose to walk, which can not only strengthen the body, but also reduce the damage to the joints.
If you stick to it for a long time, the effect will prolong your running.
Are you right?
Walking, the speed is stressful: 60?
70 steps / minute slow and 80?
Medium speed of 90 steps / minute, suitable for health care; 100?
The 120 steps/minute is fast and more effective for weight loss.
The frequency is stressful: at least 3 times a week, every 30 minutes.
The indicators are particular: heart rate 120?
130 times / minute, step 70?
80 cm is appropriate, and the distance is limited to 8500 steps.
“10:10”: The method of protecting the cervical vertebrae: the upward direction is inclined, just like the needle points to the position of “10:10”, raises the chest and carries the walking exercise, and insists on 200 steps every day.
Efficacy: This way of walking helps to exercise shoulders, muscles, relieve and prevent cervical diseases.
Reminder: When going “10:10”, you should reduce the walking speed appropriately to maintain the balance of the body; to ensure the accuracy of the movement, do not let go of too much pain.
“Three breaths and one call”: The most way to raise lungs: When you walk every day, you will be silent: “One two three four.”
One, two, three, four steps, the first step, the second step, the third step is to inhale, the fourth step to exhale, the action is exaggerated, the body is straight, not humpback.
Efficacy: This way of walking helps to strengthen the lung immunity and the elasticity of the lung cells, improve the permeability of the blood vessels in the lungs, and thus protect the lungs.
Reminder: Breathing, it is best to choose an environment with many trees, high air humidity and high negative oxygen ion content.
One step: correct constipation method: the left and right feet should be stepped on the position of the midline between the two feet. While the left and right feet are on the ground, they are twisted to the left and right sides respectively, and the upper body is kept relaxed.
Think of a step as a connection for walking every day. It is enough to walk 500 meters.
Efficacy: This way of walking will drive the ankle to twist, help increase waist strength, stimulate gastrointestinal motility, and effectively correct constipation.
Reminder: When you walk, place your hips and twists. Do not move too much. Try to keep your body balanced so as not to sprain your toes.
Walking while shooting: the specific method of breathing is smooth: 1 When walking, the two hands are half-handed, and the tiger’s mouth is opened into an arc.
2 While the left foot is moving forward, both hands open to both sides of the body. While the left foot is landing, the right hand gently taps the left chest, and the left hand taps to the right back waist.
3 Then Mike’s right leg, the left hand tapping the right chest, the right hand tapping the left back waist, while advancing, while tapping.
Efficacy: This way of walking can exercise the lungs and help the breathing to be smooth.
Reminder: When walking, keep your body upright and look forward.
Stroking a big step: Anti-humpback method: When walking, the upper body is straight, looking up, the chin is stretched forward, and the shoulders are stretched backwards.
90 steps / minute is appropriate.
Efficacy: The elderly often suffer from weak and loose hip muscles, causing deformation of the spine and hunchback.
When walking, it does not hinder the squatting and striding, which can relax the waist and buttocks muscles. At the same time, it can also exercise the buttocks and abdominal muscles to reduce the burden on the waist.
Reminder: When the elderly are walking away, they should master the appropriate speed according to their own situation. It is easy to lose balance too quickly, and too slow to achieve the effect of exercise.
Alternating and running: Correcting the old cold legs: If you feel that the amount of walking is too small, you can walk around and run alternately.
Run 15 steps first, then walk for 45 seconds, then alternately move for 20 minutes; or run for 60 seconds, then walk for 3 minutes, so alternately for 30 minutes.
Efficacy: alternating running can enhance physical fitness, increase the strength of the back and legs, and have a good effect on the so-called “old cold legs”, lumbar muscle strain, etc. This way, the amount of exercise is relatively large, and it can burn sputum.
Reminder: This method is relatively strong. After exercise, shake your legs, separate and relax your body to relieve muscle tension.
Source: Urban Doctor Editor: Machine AK copyright belongs to the original author