[快步走] 掌握走路三个技巧 越走越长寿又省医药费Master the three skills of walking to live longer and save medical expenses

同样是走路，有的人越走越长寿，掌握三个走路技巧，省医药费
很多人都有误区，觉得想要健康，每天走路就要走得越多越好。实际上想要长寿，每天走7500步是最好的！但要注意走路姿势，不当的走路姿势，不仅不能延寿，还会让疾病有可乘之机！

走出长寿步的正确方式

1、脚尖准
双脚分开与肩同宽，脚尖向前，不要外八字。这是为了髋、膝、踝三点形成一条直线，避免出现崴膝关节的现象。

2、脚跟稳
迈步时，脚跟先落地。这样能最大限度地激活股四头肌，即大腿前面的肌肉。力量强大的股四头肌对保护膝关节有重要作用。而且脚跟着地能对膝关节起到很强的缓冲作用，辅助保护膝关节。

3、摆腿狠
前脚用力摆腿，后脚用力蹬地。这是为了让后脚的小腿肌肉发出人体前驱的动力，而不是靠前腿带动，从而避免压力集中在膝关节上，充分发挥肌肉对膝关节的保护作用。

这样走路，可以降血糖！

当人体的血糖升高时，需要依靠胰岛素来降低血糖，正确的走路方式可以提高胰岛素的敏感性，改善骨骼肌功能，防治糖尿病并发症等。下面给大家推荐两个降血糖的最佳走路方式。

1、上下拍手走

上下拍手走就是在走路时双手先在头上拍手，然后手放在后面拍手，上下交替。这样锻炼上肢肌肉，上下合作，有效增加体内血糖的消耗，降低血糖值。

2、摇臂大步走

摇臂大步走需要在大步走的同时，配合摇臂的动作，尽量将手臂的摇摆幅度伸展到最高，可以同时锻炼到脚和手臂。

坚持正确走法，才会功效加倍！

1、什么时间走？下午最好
下午最适合锻炼，尤其是老年人，下午4~5点较适宜锻炼。对于健康成年人来说，只要是能够在自己一天的日程里安排出锻炼的时间，无论是上午还是下午、早晨、夜晚，都是被鼓励的。

但涉及到慢病者、老年人，还是要考虑锻炼的安全性。

2、每天走多少步最好？看运动心率
真正有效的步数，应当来自于有效运动，要达到中等强度以上。一个简单的判断标准，是运动心率：

✦健康且体质较好的年轻人，心跳可以控制在 120～180 次 / 每分钟；
✦中老年或慢病人群，心跳大致控制在（170 - 年龄）～（180 － 年龄）次/ 每分钟。

年轻人为保证锻炼效果，可根据身体情况，每天专门健走40分钟~60分钟。

注意：建议中老年人在身体允许、走姿正确的情况下，选择适宜自己的运动强度进行锻炼。偏胖的、关节有问题的、没有运动基础、体能较差、有慢性疾病的人群，就不要盲目花费时间去刷步数。

3、去哪里走路最好？草地、土地
理想场所应该是草地、土地，而避免在水泥地、柏油路等硬地面上走。

柏油路面过于坚硬，容易对膝盖和脚踝造成较大的冲击。

4、每一步迈多大最好?
健走的步幅是按照个人身高来决定，最合理的步幅是身高乘以0.45～0.5。

5、走路穿什么鞋？舒服的运动鞋就行
走路需要选双好鞋，不一定非要名牌的，舒服就行。适合健走活动的运动鞋，要合脚（不压脚背、不挤脚尖），鞋底与地面接触面大，轻便（材质透气和柔软，走起来较轻盈），避震（健走时脚底所受到的冲击是全身体重的1.2~1.5倍），防滑和稳定性要好。

The same is walking, some people live longer and longer, master three walking skills, save medical expenses
Many people have the misunderstanding that if you want to be healthy, you need to walk as much as possible every day. In fact, if you want to live a long life, walking 7500 steps a day is the best! But pay attention to your walking posture. Improper walking posture will not only not prolong your life, but will also give you an opportunity for disease!

The right way to take the longevity step

1. Toes are accurate
Stand with your feet shoulder-width apart, toes pointed forward, and don't turn outwards. This is to form a straight line at the three points of the hip, knee, and ankle to avoid the phenomenon of the knee joint.

2, the heel is stable
When you take a step, the heel hits the ground first. This maximizes the activation of the quadriceps, the muscles in the front of the thigh. Strong quadriceps play an important role in protecting the knee joint. Moreover, the heel can play a strong buffering effect on the knee joint and assist in protecting the knee joint.

3. Swing your legs hard
Swing your front foot hard, and push your back foot hard. This is to let the calf muscles of the rear foot send out the driving force of the human body, instead of being driven by the front leg, so as to avoid the pressure from being concentrated on the knee joint and give full play to the protective effect of the muscles on the knee joint.

Walking like this can lower blood sugar!

When the human body's blood sugar rises, it needs to rely on insulin to lower blood sugar. The correct way of walking can improve insulin sensitivity, improve skeletal muscle function, and prevent diabetes complications. Here are two recommended ways to lower your blood sugar.

1. Clap your hands up and down
2. Swing arm stride


Sticking to the correct way will double the effect!

1. What time do you go? best afternoon
The best time to exercise in the afternoon, especially for the elderly, is 4-5 pm. For healthy adults, exercise is encouraged in the morning or afternoon, morning and evening, as long as they can schedule exercise in their daily schedule.

However, when it comes to people with chronic diseases and the elderly, the safety of exercise should still be considered.

2. How many steps do you take every day? watch exercise heart rate

The truly effective number of steps should come from effective exercise, which should be at least moderate intensity. A simple criterion for judgment is exercise heart rate:

✦ For young people who are healthy and in good physical condition, their heart rate can be controlled at 120-180 beats per minute;

✦For middle-aged and elderly people or people with chronic diseases, the heart rate should be roughly controlled at (170 - age) ~ (180 - age) beats per minute.

In order to ensure the effect of exercise, young people can walk for 40 to 60 minutes every day according to their physical conditions.

3. Where is the best place to walk? grass, land
The ideal place should be grass and land, and avoid walking on hard surfaces such as concrete and asphalt roads.

4. What is the best way to take each step?
The stride of walking is determined according to the individual's height. The most reasonable stride is the height multiplied by 0.45 to 0.5.

5. What shoes do you wear for walking? Just comfortable sneakers
You need to choose a good pair of shoes for walking, not necessarily brand-name ones, as long as they are comfortable.