Walking every day, should I walk fast or slow?

If you choose between the two, I suggest you go quickly.

A brisk walk has many advantages. Fast walking can effectively consume body heat, prevent diseases, increase human heart and lung function, increase muscle strength, relieve tension and control weight, thus achieving a win-win situation for body shaping and health.

Walking fast can prevent diseases and get out of health.

Walking more and using more feet will make you better physically and mentally. The lower body includes the back, waist, buttocks, thighs, calves and other muscle groups, which are related to the brain, spinal cord and nerves and closely related to the brain stem. Taking a brisk walk every day can reduce the chances of breast cancer by 20%, heart disease by 30% and diabetes by 50%, and help you live a long and healthy life.

A brisk walk can help you lose weight and get in shape.

Obesity is the root of all diseases. Even if you walk easily, you can eat more fat than usual 10 times. In order to eliminate excess fat in the body, walking under the condition of natural breathing and keeping the heartbeat between 50 ~ 60% of the highest heartbeat can improve the efficiency of aerobic exercise.

The secret to losing weight is to walk at least 10 thousand steps every day. Because walking is aerobic exercise, it mainly consumes sugar at first, and it will take about 20 minutes for fat to burn formally.

The average daily calorie intake of adult men is about 265,438+000 calories. According to the calculation, the basic metabolism of human body and the heat consumed at work are about 1800 calories, which means that the body will accumulate 300 calories. It takes about 30 steps to consume 1 calorie, and it takes at least 10000 steps a day to consume 300 calories. Stay away from the threat of breast cancer

According to the statistical research of Nurse's Health Study for 20 years, exercising for more than 7 hours a week can reduce the incidence of breast cancer by 20%, and the ideal exercise is walking.

Prevent heart disease

Everyone is afraid of being the next heart patient. According to the New England Journal of Medicine, walking for more than three hours a week can reduce the risk of heart disease by 35-40%. Walking briskly for 30 minutes every day can maintain the health of cardiopulmonary function. Even if you can't take a brisk walk every day for a while, short-term walking accumulation can be effective.

Avoid Alzheimer's disease

For people over the age of 60, walking for more than 45 minutes three days a week helps to maintain good cognitive function.

The most oxygen-consuming part of human body is brain nerve cells. Deep breathing can provide enough oxygen for the brain and promote the functional activation of brain nerve cells.

Walking at a brisk pace and breathing at the same time can achieve the dual effects of activating the whole body blood circulation and smoothing the brain circulation, and the cerebrovascular recovery is strong, which can naturally prevent amnesia and dementia.

Walking quickly can lower blood pressure.

After middle age, blood pressure will probably rise, but walking can reduce hormone secretion (because hormones promote blood pressure rise), thus reducing the chance of blood pressure rise.

For the sake of safety, patients with hypertension should first communicate with doctors to understand their physical load, starting with walking and gradually progressing to brisk walking, but each time it still lasts for more than 30 minutes.

Prevention of arteriosclerosis

The unhealthy eating habits of modern people make the cholesterol and neutral fat in the blood increase abnormally. Excessive cholesterol in the blood will gradually penetrate into the blood vessel wall, so the artery will become hard, brittle and narrow, and the blood circulation will be poor, which is easy to induce diseases such as myocardial infarction and cerebral infarction.

Cholesterol can be divided into good (high density lipoprotein) and bad (low density lipoprotein). Good HDL will send excess cholesterol to the liver to prevent arteriosclerosis. Walking for more than 20 minutes helps to decompose and burn neutral fat in the body and increase the amount of high-density lipoprotein.

Prevention and treatment of diabetes

Most of the causes of diabetes in middle-aged and elderly people are overeating, lack of exercise and high pressure, so limiting food intake, reducing the accumulated sugar in the body, and then using exercise to consume a large amount of glucose stored in muscles as energy can reduce the blood sugar value.

However, diabetic patients should pay special attention to speed, and it is best to carry snacks with them to replenish energy and prevent hypoglycemia.

Go quickly to avoid fatty liver.

The researchers found that people who often walk have better blood circulation, blood can flow to the ends of many capillaries gathered in the liver, and the liver's metabolic function is good.

out of stuck

The older you get, the easier it is to lose bone, and the inside of the bone becomes dry and fragile, which is easy to fracture or low back pain. In fact, it is not difficult to prevent osteoporosis. In addition to eating more calcium-containing foods, the amount of exercise cannot be reduced, and it is more ideal to walk quickly. We need to keep going and move towards the goal of 10 thousand steps a day.

Improve waist, shoulder and head pain.

Do you usually walk, sit and lie with your waist bowed? The weight of the head accounts for about one tenth of the body weight, and it is supported by the cervical vertebrae and the muscles covering the head to the back. If you hunch over or have a bad posture, your muscles will be overloaded and your shoulders will be stiff and sore.

The most effective treatment is walking fast, because walking fast requires holding your head high, swinging your arms and striding forward, and naturally straightening the muscles connecting your back and neck.

Relieve stress, help sleep and relieve anxiety.

Multi-purpose feet can improve the control state of autonomic nerves in the body, make the switching between sympathetic nerves and parasympathetic nerves more flexible, help to eliminate stress and make it easier to fall asleep.

Finally, talk about the speed of walking. The distance required for a brisk walk is about 4.5 kilometers per hour. Everyone is not required to have such a speed at the beginning, but to increase the speed step by step, from slow to fast. For the elderly and the infirm, the speed can be slightly reduced, about 4 kilometers per hour.