What is the frequency and time length of the movement? Should I run for at least 3 days a week, or should I last for at least 30 minutes each time? Modern people are so busy in life, what should I do if I can’t take so much time to exercise? New research shows that if you only walk 15 minutes a day, you can achieve the effect of performing moderate intensity exercises for 150 minutes a week.
Study shows that walking 15 minutes a day can reduce the mortality rate by 20% by 20%Zheng) said that 150 minutes of moderate intensity exercise every week can reduce the risk of a variety of diseases, including cardiovascular disease and cancer. Later, his research also found that walking 15 minutes a day can also achieve similar health effects. The mortality rate of participants who walked more than three hours a day decreased by 4%, while the mortality rate of participants who walked briskly for at least 15 minutes a day decreased by about 20%.
regular movement can strengthen the body, control weight, improve immunity, and also help cardiovascular health, help reduce calcified sterols, and thus reduce risks of chronic diseases, cancer, etc. The "walking" exercise is suitable for almost all ethnic groups. Some studies have also pointed out that walking every day can improve the deterioration of cognitive abilities in patients with Alzheimer's disease.
Dr. Zhang Wei said that his research wants to emphasize that both slow walking and fast walking are good, and that you can achieve the ideal results by only 15 minutes of brisk walking every day.
The small step of walking quickly, and how fast should you walk to be considered a "quick walk"? There is a judgment standard: you can still speak, but you can't sing. If you are not sure, you can also use tools such as metronomes to help.
Pay attention to posture when walking. Correct walking style can prevent back pain, improve breathing and maintain balance. During the process, you should raise your head and straighten your chest and your back. The movement of your arms affects the coordination of the whole body during walking. Therefore, when walking, you should avoid the same hands and feet, and naturally tuck your arms.
In addition, you might as well try the "nose breathing method", which means inhaling air with your nose and exhaling air with your mouth. This breathing method is believed to adjust the breathing rate and depth, and stabilize blood pressure and relax your body and mind.