Walking is also one of the fitness methods. In recent years, in Europe and the United States is very popular, this kind of walking is a certain range, not a casual walk as careless pace, is a relative emphasis on the regularity of each step, speed and distance, such a walking fitness method to show the effect, because it is not in the kind of high-intensity fitness, so it is also particularly suitable for the elderly, and patients in recovery.
Walking this way is actually the oldest form of exercise, because the basis of any exercise is that you first walk, it is not like ordinary walking, not like jogging, but the effect of fitness, long-term persistent pull down is also very significant, the elderly and frail people are very suitable for this form of fitness, if you have heart disease, myocardial infarction and other symptoms, regular walking, can also help you relieve these symptoms.
There are four main types of walking: competitive walking (sports walking), general walking, weight walking, and medical walking. Research by sports medicine experts has found that walking at a brisk pace is the best aerobic exercise and has the best fitness effect. Its walking speed is generally considered 133 meters per minute (about 7 km / h), the heart rate to reach 70% of the maximum heart rate. So, walking exercise for the elderly in what benefits.
To summarize, there are several main points
(1) Walking is one of the effective means to enhance the function of the heart
Walking due to the contraction of the large muscle groups of the lower limbs, large strides can make the heart beat faster, heart per beat output increase, blood flow accelerated to adapt to the needs of exercise, which is a very good exercise for the heart. If the heart rate can reach 110 times per minute, maintain more than 10 minutes, then the toughness and strength of the heart muscle and blood vessels, greatly improved, but also to improve the blood circulation of the coronary arteries. This can reduce the chance of myocardial infarction and heart failure.
(2) walking can also play the effect of weight loss
Long hours and stride can increase the consumption of energy, promote the use of excess fat in the body. Those who are obese because of more food and less action, if you can adhere to the daily exercise, through the exercise more consumption of 1255.65 kilojoules (300 kcal) calories, and appropriate control of diet, you can avoid gaining weight. This amount of exercise is equivalent to walking 4-5 km, or jogging 20-30 minutes, or riding a bicycle for 45 minutes.
(3) Walking exercise helps to promote the normalization of sugar metabolism
Walking before and after meals is an effective measure to prevent and treat diabetes. Studies have confirmed that middle-aged and elderly people walk at a rate of 3 km per hour for 1.5-2 hours, the metabolic rate increases by 48%, and the metabolism of sugar improves with it. After a day of walking, diabetic patients can reduce their blood glucose by 60 mg/L.
(4) Walking is an exercise that requires weight bearing
It helps to delay and prevent osteoporosis. Because exercise can delay degenerative joint changes, walking can prevent or eliminate some symptoms of rheumatoid arthritis.
(5) A brisk walk can relieve neuromuscular tension
Walking is a good way to take an active break. White, a leading American cardiologist, says, “A brisk walk (to the point of fatigue), like other forms of exercise, is an ideal sedative for emotional tension. Walk only one hour a day as a means of maintaining a healthy heart. If you take an average of 100 steps per minute (medium speed), you can walk 6,000 steps in one hour. A brisk 20-minute walk can raise your heart rate by 70%, which is exactly the same as jogging,” said Dr. David Lai, a sports medicine doctor.
(6) Wisdom comes from taking a walk
This motto is the experience of people from practice. Brain workers who work indoors all day, walking can relax the cells of the cerebral cortex which are very tense, like opening the gate that blocks the development of imagination, and all kinds of creative thinking will come out and be extremely active.
Walking is not only a basic form of human activity, but also a kind of exercise, the best way to prolong the life of the body. As the saying goes, “walking is the ancestor of a hundred exercises”, the advantage of walking is that anyone, at any time and place can be carried out, and the movement is slow and gentle, not easy to be injured. Therefore, especially suitable for the elderly and frail, obese and chronically ill people with rehabilitation exercises. We hope that our elderly friends will walk and be healthy.
Seven benefits of walking
① walking is the only way to adhere to the lifelong exercise;
② walking exercise is not prone to fractures or other accidents;
③ people engaged in walking exercise and those who sit for a long time, compared to the lung capacity is larger;
④ walking exercise can enhance the function of the cardiovascular system;
⑤ in the prevention of obesity or weight loss has obvious benefits;
⑥ can promote appetite and digestion, thereby increasing the intake of nutrients;
⑦ conducive to the prevention and treatment of arthritis.
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