Scientific benefits of walking to maintain good health

In this blog post you will learn about awesome walking tips, walking tips for beginners, benefits of walking, how to walk properly, how to improve walking speed, fixing the way you walk, how to walk professionally scientifically.

Benefits of Scientific walking to maintain health 

The health and fitness value of walking is very much importance. For middle age people walking is one of the most ideal activities.  Walking play a vital rule in maintaining a good health. Regular walking exercises can increase energy consumption, promote the use of fat, and achieve the purpose of weight loss. By moving muscles and joints the blood circulation is improved blood, and achieve the effect of regulating liver and spleen, nourishing the heart and calming the mind. 

Health details of Walking and Health benefits of walking 

1. Walking is good for heart health:

Walking has many benefits for all age of people especially for middle-aged people who regularly walk exercise have strong cardiovascular function, slow and powerful heartbeat, and large cardiac output, so they have fewer heart attacks. 

2. Walking Promote the joint flexibility: 

Walking is the exercise of lower limb muscles and joints, which can maintain the flexibility of joints, prevent muscle atrophy, reduce or delay the occurrence of bone hyperplasia. 

Walking can also promote the back-flow of blood from the lower extremities to the heart, which is beneficial to blood circulation throughout the body. 

3. Walking is Beneficial for cardiovascular and cerebrovascular system: 

Walking can improve the elasticity of blood vessels, reduce the possibility of rupture of blood vessel walls, reduce the chance of triglycerides and cholesterol deposition on arterial walls, reduce the formation of blood clots, thus reducing myocardial infarction and stroke Incidence. 

4. Walking promote the thinking ability:

Walking is Conducive to improving thinking ability. brisk walking (100 steps per minute) can ease the nerve and muscle tension and receive a calming effect. In addition, walking can make the body gradually heat up, accelerate blood circulation, increase the oxygen supply of the brain, and thus improve thinking ability. 

5. Walking improves the breathing Functions:

Walking is also Conducive to improving breathing function.  when walking, it accelerates and deepens breathing smoothly and rhythmically, which not only meets the need for oxygen during muscle exercise, but also exercises the function of the respiratory system.

Walking Precautions

When walking must wear a pair of comfortable shoes. If the outdoor temperature is high, choose to walk in the early morning or early evening. Step by step, gradually increase the amount of exercise. Drink a glass of water before and after walking to avoid dehydration. Don't take a walk in a place with many vehicles. 

Walking Healthy Tips 

Retrograde or retro (moving backward) is an abnormal walking fitness method, which can make the waist and back muscles contract and relax regularly, help to improve blood circulation in the waist, and are more effective for alleviating lower back pain and relieve lower limb fatigue. 

When regressing backwards, the consciousness is highly concentrated, which can quickly transfer the excitement points of the cerebral cortex, effectively eliminate the fatigue of the central nervous system and ease the tension.

How to Start Walking for Exercise Some Basic of Walking

Some essentials of walking

1. Before walking, the whole body should be relaxed naturally, and breathing should be adjusted. Lift your head and lift your chest, look straight ahead with your eyes, slightly retract your abdomen, and keep your hip muscles tight. 

2. The body relaxes, the arms swing in coordination, and rhythmical breathing.

3. walking should be easy, like a stroll in the court, and the whole body can be calmed by blood and blood. 

4　Walking should be done step by step, and do your best. Overwork will consume gas and hurt you. 

Preferred walking speed methods

1. Quick step walking: Walking about 120 steps per minute can excite the brain, invigorate the spirit, and make the lower limbs strong and powerful. 

2. Step slowly walking: Walking about 70 steps per minute can stabilize one's emotions and eliminate fatigue. This type of walk is especially suitable for middle-aged women. 

3. Get away: That is, a stop-and-go walk, fast and slow. Because it is free and casual, it is called "Xiaoyaobu", which is very beneficial to those who need to recover after illness. 

Best time to walk before or after eating

1. Walk after a meal: Walking after meals can strengthen the spleen and eliminate food, prolong life.

2. walk in the early morning: After getting up in the morning, take a walk in the courtyard or on the tree-lined avenue with fresh air and tranquil surroundings. However, it is necessary to increase or decrease clothing according to climate change.

3.Spring walk: Taking a walk in the early morning in spring is the best way to keep fit, because spring is a prosperous season, and people should also follow the trend of spring. Swing arm walking method Increase the amplitude of arm swing when walking can increase the amount of shoulder and thoracic activity, this exercise is very suitable for patients with chronic respiratory diseases. Abdominal walking method While walking, slowly rub the abdomen in the clockwise direction with the palm of your hand to prevent indigestion and chronic gastrointestinal diseases. 

Final Walking Health Tips 

The speed, distance, and load of brisk walking are greater than those of ordinary walking. Because of the remarkable exercise effect, brisk walking has become a new fashion for fitness exercise. The average speed during fast walking can reach 90-120 meters/minute, and the heart rate should be about 120 beats/minute during traveling.