Walking fitness benefits

Walking is fitness and, walking 30 minutes a day can reduce breast cancer, heart disease, 50% 30% 20% chance of suffering from diabetes, and help you live healthy, live a long life.
Everyone says to walk well, walking in the end what?
Medical experts found that the people of long walks to work and travel, cardiovascular diseases, nervous breakdown, incidence of thrombotic diseases and chronic locomotor disease, is significantly lower than the people who love travel.
Whether prevention or fitness walking is good:
Walking disease prevention
1 prevention of heart disease: everyone is afraid of becoming heart disease risk, according to the New England Journal of Medicine reported, walking more than 3 hours a week, reduces the risk of 35zhi40% the risk of heart disease.
2 reduce hypertension: entering middle age, most of the blood pressure rises, but walking can reduce the secretion of hormones (hormone rise in blood pressure), thus reduce the chances of rising blood pressure.
In addition, the walk will increase the secretion of bile acid in cattle, bovine effect of Cholic acid have lower blood pressure.
3 avoid dementia in the elderly: United States the journal nature reported, persons aged over 60, 3 days a week, walking more than 45 minutes at a time, you can get the cerebral circulation in systemic blood huoluo, smooth, preventing forgetfulness and dementia.
4 Prevention of arteriosclerosis: modern unhealthy eating habits, allowing too much cholesterol, easily induced disease such as myocardial infarction, cerebral infarction. More than 20 minutes of walking, are conducive to the decomposition of neutral fat burning the body, increases good cholesterol content.
5 prevention of diabetes: causes of diabetes in the elderly is mostly from eating too much, lack of physical exercise and pressure. Walking can consume glucose lots, lower blood sugar values.
United States of the nurses health study published, brisk walk 1 hours a day, type II diabetes, have a preventive effect of 50%.
6 threat away from breast cancer: United States and the nursing and health studies (Nurse \' s Health Study) a statistical research pointed out that over the last 20 years, sport more than 7 hours a week, you can reduce breast cancer incidence rate of 20%, and sport is the most ideal walk.
Walking healthy
1 out of good bone: long age, bone loss, bone dry brittle, it is easy to fracture or low back pain. Prevention of osteoporosis in fact, it is not difficult, in addition to intake of calcium-containing foods, sports is not reduced, walk better.
2 improvement of lumbar, shoulder and head pain: do you always bent walking normally sit? If bad posture, too heavy a burden on the scapular muscles, stiff and sore shoulder easily. The most effective treatment is to walk. When walking, heads up high, arm swing, stride forward sharply, natural pull straight back muscles and levator scapulae muscle.
3 elimination of stress, improve sleep, melancholy resistance: feet, can improve self-discipline nerve in the body of control state, sympathetic and parasympathetic switches more flexible, helps eliminate stress, sleep more easily.
Walking notes
Heart disease, asthma or heart and lung function in patients with poor walk must pay special attention when physical conditions, ill will stop.
Knees weak, easily ache people, should not go, may wish to adjust the exercise, walk, take longer, is ideal for sports.
Of course, any movement skills, require upper body stable walk, when walking heel off the ground, when the knees slightly bent, to have one foot often fall to the ground, this joint load weight than jogging when 40%.
At the time of walking, arms bent at right angles to State, to keep in walking distance of sight orientation about 4 to 5 feet on the point of.
Best walking programme is 3 times a week, every 45 minutes.