what do you do after dinner? Walking is for many people
1. Enhancing cardiovascular function
regular walking can regulate the function of the whole blood circulation system and respiratory system, prevent muscle atrophy and maintain the flexibility of joints. When walking, people’s lower limbs should support their weight, so that the muscles and bones of lower legs, thighs and hips can be exercised. At the same time, the body moves forward. The lower limb muscles that need to participate in activities should coordinate with other parts of the body. The heart must strengthen contraction and increase the blood output of the heart, which is a good exercise for the heart. For example, walking at a speed of 80 meters per minute usually has a heart rate of 100 times per minute.
2. Improve the body metabolic rate
the middle-aged and elderly people walk at the speed of 50 meters per minute, and the metabolic rate increases by 48%. If you walk for 1 hour every day and walk 4000 ~ 5000 meters, you will consume about 300 kcal of heat.
3. Help to eliminate fatigue
brisk walking can ease the tension of nerves and muscles. It is an ideal & ldquo; Antidote & rdquo;. Because the blood circulation of the whole body is accelerated during walking, the cerebral blood flow is increased, and the nutrition of nerve cells is improved. It can help people with mental and psychological tension relax, and is helpful to eliminate fatigue, maintain the body and improve learning and work efficiency.
what are the benefits of walking after meals? Walking after a meal can eliminate the fatigue of the human body, relieve the mental pressure, improve the metabolic rate of the body, effectively eliminate the fatigue of the body, and enhance the function of cardiovascular system. Walking after a meal is very beneficial to the body, promote blood circulation, increase cerebral blood flow, and improve the nutritional status of nerve cells.
Walking for the elderly
walking makes the functions of various systems of the whole body more coordinated, and walking is more suitable for the middle-aged and elderly.
health is the greatest wealth; Walking can strengthen physique, balance mentality and prevent diseases; N walking methods suitable for the elderly; Walking with medical gymnastics, internal skills, foot bath and other auxiliary methods, the effect is more ideal.
walking is one of the most common sports, which is safe and easy. But walking is also exquisite. Here are several walking methods suitable for different elderly people.
ordinary walking method
the speed should be 60 ~ 90 steps per minute, 20-30 minutes each time. It is suitable for the elderly suffering from coronary heart disease, hypertension, sequelae of intracerebral hemorrhage and respiratory diseases.
carefree walking method
the elderly walk slowly after meals for 5 ~ 10 minutes each time, which can relax muscles and bones, calm blood gas, be beneficial to regulating mood, refreshing and refreshing, enhance memory, build physique and prolong life.
fast walking method
when walking, hold your head high and stride forward, walking 90 ~ 120 steps per minute for 30 ~ 40 minutes each time. It is suitable for elderly patients with chronic arthritis and gastrointestinal diseases.
Quantitative walking method
is to complete the specified distance according to the specific route, speed and time. When taking a walk, it is carried out alternately on a flat road and climbing, so as to achieve a combination of speed and speed. It is of great benefit to exercise the cardiopulmonary function of the elderly.
swing arm walking
when walking, the two arms swing greatly with the pace rhythm, 60 ~ 90 steps per minute. It can enhance the function of bone, joint and chest, and prevent periarthritis of shoulder, emphysema, chest tightness and senile chronic bronchitis.
abdominal massage walking method
when walking, rotate two palms to massage the abdomen, massage for one week at each step, alternating the positive and negative directions. 40 ~ 60 steps per minute, 5 ~ 10 minutes each time. It is suitable for the elderly suffering from chronic gastrointestinal diseases and nephropathy.
backward walking
walk with hands on hips and knees straight. First backward, then forward, 100 steps each, so repeated many times, it is appropriate not to feel tired. It can prevent and treat low back and leg pain and gastrointestinal dysfunction in the elderly.