The best sport in the world, are you right? Hypertension, hyperglycemia, coronary heart disease... chronic patients should go this way

There is an old saying among the people that "one hundred practices go first".

In 1992, the World Health Organization will walk,

Positioned as the best sport in the world.

Regular walking plan,

It can improve the health of all parts of the body.

As early as the beginning of the last century, Dr. White, a famous cardiologist and health doctor of several presidents of the United States, was the first to put forward that from the perspective of evolution, walking is the best exercise for human beings and has special benefits for health.

Successive presidents of the United States have been advocates and practitioners of walking exercise:

Roosevelt cured asthma by walking alone;

Eisenhower recovered from heart disease by walking;

Kennedy is a "walker" who can walk 80 kilometers a week.

Humans have spent 6 million years, from apes to humans, the whole human body structure is the result of the evolution of walking, so human anatomy and physiological structure are the most suitable for walking.

Walking is simple and easy, not limited by location, and the exercise intensity is small. It is the safest, easiest, and most economical aerobic metabolic exercise (aerobic metabolic exercise: a durable exercise aimed at enhancing the inhalation, transportation and use of oxygen by the human body)!

Medical research has proved that walking can help improve the cardiovascular system, promote metabolism, reduce the incidence of hypertension, heart disease, diabetes and stroke, and is also a good way to eliminate obesity.

Experts believe that only 6000 steps a day can achieve the effect of fitness. The "Chinese Dietary Guide" also recommends that adults should exercise more than 6000 steps a day; Why?

Walk 6000 steps a day ≈ 3 to 4 kilometers walking distance ≈ 30 minutes of moderate intensity exercise.

The best sport in the world, are you right?

Walking should vary from person to person in order to better play a role in preventing and treating pain, especially for middle-aged and elderly friends with chronic diseases~

-Walking style for people with chronic diseases-

Insomniacs should walk slowly for half an hour at night, rest for 15 minutes before going to bed, which has a good sedative and hypnotic effect.

Patients with hypertension should land on the sole of their feet, not on the heel first, otherwise it will make the brain vibrate constantly and easily cause dizziness.

Patients with coronary heart disease should walk slowly one hour after meal to avoid causing angina pectoris. Long-term adherence can help improve myocardial metabolism and reduce vascular sclerosis.

People with slight cognitive impairment should take a back-arm walk, put both hands on the back of their waist, slowly step back 50 steps, and then move forward 100 steps, and walk 5 to 10 times before each step. (Pay special attention to safety when reversing)

People with gastrointestinal diseases can use the method of rubbing the abdomen and walking. When walking, they should rotate their hands to massage the abdomen, walk 30~60 steps per minute, and massage each step for one week, alternately clockwise and counterclockwise, and each walk lasts 3~5 minutes.

"Walking prevents senile dementia"

The latest research published in the journal Neurology points out that exercise can improve the brain and nerves. As long as you take a one-hour walk three times a week, you can "walk" away from dementia, and even those who have Alzheimer's disease can be reversed.

Scientists from the University of British Columbia, Canada, have studied the elderly over 74 years old and found that as long as they exercise for more than one hour three times a week, they can not only prevent cognitive impairment in the future, but also improve the symptoms that have occurred.

"Walking lowers blood sugar"

Another paper in the journal of diabetes suggests that walking for 10 minutes after each meal can reduce blood sugar and keep healthy for patients with type 2 diabetes. A study by the University of Otago in New Zealand found that walking for 10 minutes after breakfast, lunch and dinner is better than walking for 30 minutes at a time.

After walking, the blood glucose index of the subjects immediately decreased by 22%, which is 12% better than the effect of walking only once a day.

The article in the journal also pointed out that if healthy people can walk for 30 minutes five days a week, the risk of developing type 2 diabetes in the future will be reduced by 26%, and the more they exercise, the greater the effect. If they exercise for one hour a day, the risk will be reduced by as much as 40%.

Mysterious changes in the body after walking for an hour

Joint release lubricant in the first to fifth minutes

The first few steps will trigger cells to release the chemicals that generate energy, thus providing energy for walking. At this time, the heart rate reaches 70-100 beats per minute, blood flow increases, and muscles are warmed up. The stiffness of joints begins to weaken and release lubricant to make it easier for you to move your body.

In these five minutes, the human body burns 5 kilocalories per minute, which is five times as much as when sitting and waiting. At the same time, in order to support sports, the body began to obtain more fuel from carbohydrate and fat storage.

Vascular dilation in 6-10 minutes

The heartbeat increased to about 140 beats per minute. With the acceleration of walking speed, the body burns 6 kilocalories per minute.

Blood pressure will rise slightly, but the body will release chemicals that can expand blood vessels to offset this potential danger, and more blood and oxygen will be continuously delivered to the muscles in working condition.

Increased hormone secretion in the 11th to 20th minutes

The body temperature keeps rising, the blood vessels close to the skin expand to release heat, and you will start to sweat. With a brisk pace, the human body burns up to 7 kilocalories per minute. At this time, the breathing may become slightly difficult.

The secretion of hormones such as adrenaline and glucagon increases in order to deliver energy to muscles.

More fat burning in the 21-45 minutes

At this time, you will feel energetic. With the release of body tension, the brain will release feel-good endorphins, and you will begin to relax. As more fat is burned, insulin secretion begins to decline, which is good news for overweight people or diabetes patients.

Muscle fatigue starts at 46-60 minutes

If you walk for 1 hour, your muscles may feel tired because the storage of carbohydrates in your body is reduced. When you calm down, your heart rate and breathing will slow down. Although the amount of calories burned will decrease later, it is still more than before exercise, and this high calorie state will remain for 1 hour.

It turns out that walking can also prevent and cure pain,

As long as we pay attention to the time and way of walking,

The effect varies with time.

It's worth telling your friends,

Only by paying attention to skills can we get out of health and longevity!