What are the benefits of walking? Benefit from the cardiovascular system

Nowadays, we pay more and more attention to health care, there are many ways to maintain health, sports health is a form of exercise that everyone likes, and walking is a simple and convenient way to maintain health. So what are the benefits of walking? Walking is a more moderate exercise, very suitable for older friends. Here we introduce to you the benefits and precautions of the elderly walking!

What are the benefits of walking? Benefit from the cardiovascular system

The benefits of walking for the elderly

1. Can maintain the flexibility of the joints, while enhancing the tension and elasticity of the waist muscles and ligaments, is a good way to prevent premature stiffness of the limbs.

2. Good for the cardiovascular system. It can accelerate the circulation of blood, increase the tension of blood vessels, and wash away the deposits on the blood vessel wall, which can effectively prevent various cardiovascular diseases such as arteriosclerosis.

3. Can make the whole body muscles contract periodically, help blood and lymph circulation, accelerate the metabolic process, improve the body immunity.

4. Can greatly improve the labor rate of mental and intellectual, and help to change the impetuous character and enhance the ability to adapt to various environments and things.

5. For obese old people, it is a safe and cost-effective weight loss therapy. Experts have calculated that if the speed is 5 or 3 kilometers, it can consume 4 or 8 calories per minute.


Way of walking for the elderly

The old man has to walk for the first time to walk correctly. When you walk, you must have the correct posture, your head must be right, your eyes should be flat, and your torso should be straight. This posture is conducive to blood and blood running. When you walk, your body's center of gravity moves forward. When you exhale, use a little force. When inhaling, be natural. The speed of walking should be determined according to the individual circumstances. It takes about 80 meters per minute, and the effect of disease prevention and fitness is most obvious.

Infirm people should open their arms and walk too far. If they walk too slowly, they will not achieve the purpose of physical fitness. Only when the steps are big and their arms are open, they can promote metabolism. Obese people have to go far, long distance, walking speed. Faster, the free fatty acids in the blood can be fully burned, thereby reducing weight.

When the old man walks, he should feel relaxed and do not think about it. The dress should be loose, the shoes should be fit, and the road safety should be paid attention to. It is also necessary to do what you can to speed up or slow down your walking speed according to your body's ability to withstand. Once you have chest tightness, palpitation, dizziness, etc., you should stop and take a break.

Old people walk to remember four points

1. Do not take a walk in the slopes

Older people are more prone to senile osteoarthritis, which is also related to improper walking. Climbing or climbing stairs can cause excessive knee load and increase joint wear.

2. Choose a good place to walk

The body has a high oxygen demand during exercise. The air is fresh, the lush vegetation is high in oxygen, and it is good for the whole body.

3. It is best not to walk with your hands on your back

Some old people like to walk with their hands on their backs. In fact, walking with their hands can not fully activate all parts of the body, and it is not conducive to the relaxation of the body, so it can not achieve the best exercise effect. If you encounter stones, potholes, and you can't quickly balance your body with your back, it's easy to fall. Therefore, to maintain the correct posture when walking, head up, chest, swing arm, is conducive to body movement and body coordination.

4. The amount of exercise is too small is not exercise

Feel free to walk around and stop, not a walk. If the amount of exercise is too small, and the aerobic metabolism is not achieved, the effect of exercise will not be achieved. Just like doing housework is not an exercise. Healthy elderly people can walk according to the principle of “3, 5, 7”, which is 3,000 meters per day, completed within 30 minutes, 5 times a week, heart rate control (170-age) / minute. For example, a 65-year-old man, with 170 minus 65, should have a heart rate of 105 for walking, and the highest is only 125 times per minute. When you exercise, you sweat and breathe smoothly, and you get the exercise effect.

Walking is one of the simplest forms of exercise. It can be said that it is suitable for both young and old. We introduced the benefits of walking for the elderly. The elderly are very suitable for walking and walking. But the elderly should also take a walk and don’t force themselves.