Many kinesiology theories and sports professionals now believe that walking is the best exercise. I have been jogging and walking for more than seven years, and I have experienced many benefits from walking. I will talk about the benefits of walking based on my personal experience:

1. Walking exercise is suitable for most people, it is simple, easy and easy to operate. No matter men, women, old or young, no matter tall or short, fat or thin, as long as there are no obvious physical defects, everyone can participate in walking exercises. Moreover, walking has very little environmental requirements. Whether it is roads, parks, squares, streets, or fields, walking training can be carried out anytime and anywhere.

2. Walking exercise has an obvious effect on weight loss. Walking is a very simple aerobic exercise that can effectively eliminate excess energy, calories, fat, etc. in the body, help lose weight, and has a significant body shaping effect.

3. Walking can effectively prevent, control and inhibit some chronic diseases that the human body is prone to infection. It has significant effects on common diseases such as hypertension, hyperlipidemia, hyperglycemia, and fatty liver. In addition, it also has a significant control effect on male prostatitis and scrotal dampness.

4. Walking can change people’s walking posture. People who walk frequently will change their habits of hunching over, bowing their heads and slanting their shoulders, and become more energetic and striding forward.

5. Walking can make people feel happier, have a more optimistic attitude, have a more positive outlook on dealing with others, and have more positive energy.

The above is my personal opinion, and friends are welcome to share it.

Walking exercise is simple and easy to do. It does not require special training or venues. It is suitable for men, women and children. It is the best exercise for all ages, especially for middle-aged and elderly people. Regular walking can prevent diseases, strengthen the body, improve mood, improve intelligence, and increase longevity.

First, walking regularly can prevent and cure diseases. It can prevent cardiovascular and cerebrovascular system diseases, promote recovery of patients, and has certain effects on weight loss, reducing high blood pressure, controlling diabetes, preventing prostatic hypertrophy, and overcoming insomnia.

Second, walking often can make you happy and keep you in good spirits. When walking, the beautiful scenery in front of you, the laughter of children, the chirping of birds... all of these can make people happy, refreshed and relaxed.

Third, walking regularly can make people live longer. Lack of regular exercise can easily lead to poor breathing and poor blood circulation, which can lead to cardiovascular and cerebrovascular diseases. Regular walking can accelerate blood circulation throughout the body and can effectively prevent and slow down the occurrence of various chronic diseases, thereby delaying aging and extending life.

Fourth, walking regularly can improve your intelligence. Regular walking can increase brain metabolism and vitality, strengthen thinking ability, stimulate creativity, and unleash people's wisdom and potential. Many scientists, artists, etc. have gained inspiration and wisdom while walking.

Walking has incomparable advantages over other forms of exercise. So, let everyone join in this sport that is good for your physical and mental health.

Walking is one of the best ways to exercise. People who walk regularly must be healthy. This is a conclusion drawn from scientific research, and it is scientifically justified after verification.

1. Walking regularly can help you lose weight and digest excess body fat, making it difficult to gain weight;

2. Walking regularly can prevent chronic diseases such as hyperglycemia and hyperlipidemia, because walking frequently It can consume the accumulated blood sugar and blood lipids in the body;

3. Walking is a whole-body exercise, which is good for the heart, bones and muscles;

4. As the saying goes: people get older first Old legs, and walking happens to be a good exercise for leg muscles and bones.

5. Walking is not restricted by the venue or environment, and it is very convenient and feasible to exercise.

I would also like to remind everyone here that walking is the best exercise and is good for your health, but no exercise is a panacea, and you must also pay attention to the amount. Especially middle-aged and elderly people must decide how much they should do every day based on their physical condition. The number of steps you walk should be within your ability. Do not walk too much to avoid injuring your bones and causing leg pain.

But you must also learn to walk correctly based on your own reality. Walking deviating from your own reality may have little effect, especially excessive walking, which may harm your body.

Walking is human instinct. Walking is the simplest form of exercise. It does not require equipment or space. You can walk anytime and anywhere. Normal people can walk. It is an exercise suitable for all ages.

Life lies in movement. People’s lives are inseparable from movement. Walking is an indispensable movement in life. There are many benefits of walking, which are well known to everyone.

The main benefits of walking are to prevent cardiovascular and cerebrovascular diseases and three highs; enhance cardiopulmonary function; promote blood circulation and reduce lower limb vascular diseases; promote digestion and speed up metabolism; enhance bone density and prevent osteoporosis ; Can reduce fat and improve sleep; improve immune function, prevent and reduce the occurrence of some common diseases and frequently-occurring diseases, and delay aging.

Although there are many benefits of walking, you must persevere, exercise for a long time, exercise regularly, develop good exercise habits, and exercise in moderation. Any exercise can only show its effect through the process of accumulation over time. Don't expect to have immediate results overnight.

My idea is that if your own conditions permit, on the basis of regular walking, you can then choose an exercise that you like and that suits you, so that the effect of exercise will be significantly improved.

Personal opinions are for reference only.

Walking is the most basic way of exercise for us every day, and it may also be the most convenient way of exercise. It is simple and easy to learn, does not cost anything, is almost not limited by time and venue, is safe, and is suitable for all ages. people, especially the elderly. Everyone can walk. It seems simple, but to complete this basic movement normally requires the coordination of bones, muscles and nervous system, as well as the participation of respiratory and cardiovascular systems. The "Dietary Guidelines for Chinese Residents" (2016 Edition) clearly states that Chinese residents' daily activity level reaches 6,000 steps, which is beneficial to maintaining good health. The 6,000 steps here do not mean walking from the living room to the bedroom, from home to the door of the community, or after meals. Taking a walk is so simple and easy, but you need to maintain a certain speed and intensity.

This type of higher-intensity walking is also called brisk walking, which is an aerobic exercise. Long-term brisk walking can enhance myocardial contractility, increase the blood supply to the heart, and improve the body's utilization of oxygen. and blood circulation efficiency, fully exercising cardiopulmonary function, brisk walking can also help maintain blood vessel elasticity, consume excess fat, lower blood lipids, delay atherosclerosis, and prevent cardiovascular diseases. In addition, insisting on walking can also help enhance the muscle strength of the lower limbs, improve joint stability, relieve bone and muscle pain, reduce bone loss, prevent osteoporosis, improve mental status, reduce mental stress, improve sleep quality, and control "Three high symptoms", improve fatty liver.

We must master the correct walking posture when walking to achieve a good exercise effect. When walking, we should raise our head, hold out our chest, and tighten our abdomen. The arm width should be larger than that of daily walking, and the stride length should be longer than usual walking, but not too large to avoid joint damage. In the last 5 minutes of walking, you should gradually slow down to allow the heartbeat to gradually return to a calm state. Don't stop exercising suddenly. Even correct walking posture will increase the burden on the knee joints. Long-term walking will increase the risk of knee arthritis. Although walking has many health benefits, everyone still needs to act within their ability.

We must maintain moderate intensity when walking to benefit our health. How to judge whether it has reached moderate intensity? First of all, it can be judged by self-feeling. For example, when walking, the heartbeat speeds up, breathing deepens, panting slightly, the body sweats slightly, and the body temperature rises. It can basically be judged that the intensity is moderate. In addition, it can also be judged by the walking speed. For example, young people should try to walk 2 kilometers in 20 minutes. Middle-aged and elderly people can try to walk 2 kilometers in 25 minutes, which can be judged to be moderate intensity.

Finally, the most accurate way is to judge by monitoring heart rate. You can wear a sports bracelet or watch to monitor the target heart rate when walking. Target heart rate = (220 - age) 50 80. Taking a 50-year-old as an example, the heart rate after exercise should be 85 136 times/min.

Finally, I still recommend that everyone act according to their ability. It is recommended to exercise at least 150 minutes a week, such as 5 days a week, 30 minutes each time. For those with poor physical fitness, it is recommended to divide the amount of 6,000 steps into 2,000 steps in the morning, 2,000 steps at noon and 2,000 steps in the evening. For those who have just started exercising, you can proceed step by step. It is recommended to lower the goal and try to walk 4,000-5,000 steps a day first, and then slowly increase it to 6,000 steps or even 10,000 steps.

With the enhancement of people’s health awareness, more and more people are walking and exercising now. After dinner, on the side of the road, in the park, on the playground, groups of three, five, and two people form a group. Beautiful scenery. Walking is simple and suitable for people of all ages. The effect is immediate. It is relatively popular. It can form a habit and persist for a long time. It is very helpful to improve physical fitness.

1. Regular walking exercise can enhance people's physical fitness

Walking is a relatively mild aerobic exercise with a slow pace. Pay attention to the method and method. Generally it will not cause harm to the body. It is also a whole-body exercise that can promote blood circulation, improve cardiopulmonary function, and increase blood vessel elasticity. It is very beneficial to exercising lower limb muscles, especially strengthening leg muscles. Long-term persistence and reaching a certain intensity can enhance the body's immunity and resistance, and have a good preventive and alleviating effect on chronic diseases such as "three highs", fatty liver, and cardiovascular diseases.

2. Regular walking and exercise can very well promote the improvement of gastrointestinal function

As the saying goes: "If you walk a hundred steps after a meal, you will live to be ninety-nine." People today have the biggest problem The bad habit is to lie down after a meal. The more you rest, the lazier you become, the more you eat, the more greedy you become, the less you move, the less you want to move, and the more uncomfortable your body becomes. Walking after a meal can promote gastrointestinal motility, enhance gastric motility, and accelerate the digestion and absorption of food. It has a good regulatory effect especially on people with indigestion. After walking, the body will sweat slightly and the gastrointestinal tract will be more comfortable. Feeling lighter all over.

3. Regular walking and exercise can prevent the body from getting fat

Nowadays, people eat well and have excessive nutrition. In addition, they are sedentary and have less and less physical work. People with big bellies are getting fatter. With the increase in the number of people, various chronic diseases are beginning to come to their doorsteps. Especially middle-aged and elderly people should strengthen exercise. General health exercises, walking, and walking should make the body sweat slightly and feel relaxed and comfortable. In order to lose fat, it is best to walk at a moderate intensity, lasting more than half an hour, and with a longer stride than usual. Combining walking exercise with diet control will achieve better fat loss results.

4. Regular walking and exercise can make the body and mind happy and relieve stress

Walking and exercising in groups, chatting and communicating with each other can shorten the distance between people. Especially now, adults and children are all obsessed with mobile phones. They are lonely and lonely. There is a lack of communication between people and no time to communicate. There are more and more psychological problems. Walking exercise is a good platform for couples to communicate. The surrounding scenery is picturesque, and the mind can calm down more easily. Parents' shortcomings can shorten the distance between each other. Walking exercises the body, makes the body and mind happy, and the mood becomes better. It abandons the troubles of the world and makes it easier to be grateful for the beauty of family and society.

5. Precautions for walking exercise

1. Try to choose suitable shoes and relaxed and comfortable sportswear.

2. Try to walk half an hour after a meal before exercising to avoid increasing gastrointestinal burden.

3. Choose safe places such as parks and stadiums with good air quality and low traffic to exercise. Many schools are now open to the public at night. Walking on plastic tracks is best for exercise.

4. The intensity is appropriate and not excessive

Walking more is not always better. Excessive walking can easily cause harm to the body. Now some people walk tens of thousands of steps a day. Over time, it will cause greater damage to the knees and ankles. The one that suits you is the best. Don’t blindly compare with others.

In short, if you walk regularly and exercise for a long time, you will gain a lot. If you have perseverance and exercise, you will benefit from your health throughout your life.

Exercise your body, you will look good, and you will not gain weight easily.

Walking is the best fitness exercise. It can exercise 50% of the muscles in the body, soften blood vessels and promote blood flow. Reduce food and reduce fat. Pleasant mood.