Benefits of taking a walk after a meal

Exercise is very beneficial to us. In fact, walking is also a kind of exercise. You may think that walking is just a simple action, and at most you can classify walking as an activity. How can walking be included in the scope of exercise? In fact, we know too little about walking. It is not just walking around. There are still many things to pay attention to when walking.

In fact, taking a walk after a meal depends on the person. Not everyone is suitable for taking a walk after a meal. As long as we know how to use walking as a scientific method to exercise, then walking will definitely bring you great rewards.

There is an old Chinese proverb that goes "Take a hundred steps after a meal, and you will live to be ninety-nine." Studies have shown that "10,000 steps a day" is one of the factors that has contributed to the extension of the average life expectancy of Japanese people in recent years. In some European and American countries, walking exercise is also gaining popularity. The benefits of walking are obvious

1. People who sit or stand for a long time while working are prone to diseases such as leg swelling, varicose veins and hemorrhoids. The reason is that the veins in the lower part of the body are congested and blood is not easy to flow back to the heart. When walking, the muscles of the lower limbs strengthen their activity, rhythmically squeezing the veins, promoting blood circulation, and helping the blood to return to the heart quickly.

2. When the body is less active, gastrointestinal activity will also weaken, which can easily cause indigestion and constipation. If you take a walk after a meal, the movement of the abdominal muscles will effectively "massage" the gastrointestinal tract, which will promote and improve gastrointestinal digestion and absorption.

3. When people sit for a long time, the expansion of the lungs will be restricted to a certain extent, affecting the depth of breathing. When walking, keep your body straight and swing your arms freely, which greatly increases the ventilation volume of the lungs.

4. Rhythmic walking also causes a monotonous and repetitive stimulation to the human cerebral cortex, which can promote the development of the cerebral cortex inhibition process and allow tired nerve cells to get sufficient rest. Therefore, some people also take a walk before bed to prevent and treat insomnia. Walking has great health benefits. So, how can you take a walk to achieve the above health benefits? The correct way to walk is to hold your head high and chest out, take big steps, swing your arms back and forth vigorously in the rhythm of your walking, and keep your route straight.

Sports scientists in the former Soviet Union divided walking exercises into five categories:

1. Walk very slowly: 60-70 steps per minute, 2.5-3 kilometers per hour.

2. Slow walking: 70-90 steps per minute, 3-4 kilometers per hour;

3. Moderate-speed walking: 90-120 steps per minute, 4-5 kilometers per hour;

4. Fast walking: 120-140 steps per minute, 5.5-6 kilometers per hour;

5. Walking very fast: more than 140 steps per minute. A person without cardiovascular disease can increase his walking speed to the upper limit of fast walking - 140 steps per minute after several months of walking exercise. Walking at this pace for one hour is close to 10,000 steps.

The intensity of exercise varies from person to person. Generally, the purpose of exercise and fitness can be achieved by walking until you sweat a little. When middle-aged and elderly people walk, they should start from less to more, from slow to fast, and proceed step by step. The heart rate when walking briskly should not exceed 100-110 beats per minute.

Above, we introduced how to scientifically perform walking as an exercise. Walking after meals varies from person to person. For some people, walking after meals is beneficial, while for some people, it is not suitable. The purpose of any exercise is to exercise our body. If it has a counterproductive effect, it will not be good.