Spring Hippocrates, the father of Western medicine, pointed out that walking is the best tonic for mankind. Today, the benefits of walking and exercise Methods are constantly being enriched, and this issue draws the essence from the latest research from around the world for the benefit of readers.
As the saying goes, a person's legs age first. Since 2/3 of the muscles of the human body are concentrated in the lower body, people in their 60s can have 70% of the grip and arm strength of young people, but only about 40% of the strength of the lower body. However, there is no need to worry. Recently, scientists including those from Israel and the United States have discovered that gentle walking has miraculous anti-aging effects.
Safer than jogging
Recently published in the United States, Walk! In the book "Don't Run", the author Dr. Staman pointed out that "Walking fitness requires taking long steps at a faster speed, swinging your arms, and raising your head and chest. ”"The reason we recommend walking rather than jogging is that walking is safer than jogging," Dr. Starman said. ”For people who rarely exercise and who are over 30 years old, knee joints, tendons and other parts are easily injured if they run rashly. People with problems with the heart, kidneys, liver and other organs or metabolic systems will have obvious insufficient blood oxygen supply. James Fix, who first advocated jogging, died suddenly because he was suffering from cerebral arteriosclerosis but still managed to jog for fitness. Last year, a 41-year-old police officer in Taipei chose jogging to lose weight. As a result, the demand for blood oxygen surged, and his body could not adapt, causing cerebral hemorrhage and death. German sports science expert Klaus Bosch also pointed out that every time an ordinary person takes a step, the impact on the soles of his feet is about 1-2 times the body weight, which is only about 1/3 of jogging. The impact is not big, but the fitness effect is very good.
All parts are trained
Don't think that walking is just a simple lower limb exercise. Many studies have confirmed that regular walking can effectively exercise various parts of the body: the mind. It causes the brain to release endorphins, making you feel happy. Lungs. Increases lung capacity and reduces smokers' desire to smoke. back. It can strengthen the back muscles and cause less harm to the back. legs and feet. Walking is equivalent to strength training for the bones, which can significantly enhance the strength of the bones and muscles of the legs and feet.
Walking can cure diseases
New discoveries in modern sports science have provided more attractive highlights to the walking exercise method. Israeli scientist Dr. Alex Osinski pointed out after 18 months of research, “Keep walking, male No need for Viagra." He discovered that men's lower limb movements nerve It is inseparable from the erectile nerves in charge of sexual function. Walking exercise of 4 kilometers a day and 3 times a week can have a positive effect on men. sexual dysfunction (ED) has 67% efficacy. According to the latest report in the New England Journal of Medicine, walking for more than 3 hours a week can reduce the risk of cardiovascular disease by 35% to 40%. disease risk. The latest report in the American "Nature" magazine stated that people over 60 years old can prevent Alzheimer's disease by walking for more than 45 minutes three days a week. Walking for more than 7 hours a week can reduce your body temperature by 20% breast cancer The attack rate is 50% effective against type 2 diabetes.
