It means walking with an internal or external splay.
1. Benefits of Walking
Walking is not only the main means of foot exercise, but also an exercise involving the tissues and organs of the whole body, which is conducive to the strengthening of the body's metabolic movement. Regular walking has six major benefits:
1. It is conducive to the increase in strength of bones and muscles and makes people's joints flexible.
2. It can develop respiratory muscles, increase lung capacity, and enhance oxygen exchange capacity.
3. It can develop the myocardium, increase blood storage and output, and strengthen the heart.
4. It can increase people's appetite, improve appetite, improve digestion and absorption rate, and make the source of nutrition more abundant.
5. Regulate brain function, make people happy, think quickly, coordinate movements, enhance memory, and improve sleep.
6. It can improve the body's immune function, improve the body's own quality and enhance its disease resistance.
Japanese scholars proposed the exercise goal of "walking 10,000 steps a day". Based on the average distance of each step being 70 to 80 centimeters, it is approximately 3 to 3.5 kilometers. Many Japanese people choose to give up the enjoyment of taking a train for 5 to 7 stops when commuting to and from get off work, and instead consciously walk a distance.
During the city’s peak working hours, the speed of buses (including stop time) is 20 kilometers/hour, trams 12 kilometers/hour, subways 25 kilometers/hour, and 2 kilometers/hour by bus. The bus plus the waiting time usually takes 10 minutes.
If you walk this distance at a speed of 6 kilometers per hour, it will only take 20 minutes. Replacing riding and waiting for a bus with walking not only exercises the body, but also reduces the negative psychological impact of waiting and squeezing in a bus. It is undoubtedly a move that is beneficial to health.
2. Basic requirements for walking to maintain health
1. Holding the head and chest high is the essence
Traditional Chinese medicine believes that walking can also maintain health, and the key to walking to maintain health is to hold the head up Pushing the chest out, lowering the head to cover the chest, dragging the floor with the soles of the feet, going too fast, and lazing the arms are the top four on the "blacklist" of incorrect stances. Lowering your head and holding your chest is not only the most likely to cause fatigue, but may also affect your cardiopulmonary function.
Not only does dragging the soles of your feet make people look sloppy and ugly, but more importantly, it can cause "injury" to joints, muscles, and arches of the feet. Walking is like a "hurried march", and you will inevitably encounter the embarrassment of collisions with others. The risk of accidents such as falls and traffic accidents will also be higher.
Correct posture: When we were young, we were always taught by our mothers to walk with "head up and chest up". These four words really convey the essence of walking correctly. Although the legs move the most when walking, the eight parts of your eyes, head, chin, neck, shoulders, back, chest, and arms are all key and you need to "calibrate" their positions at all times.
Your eyes should be looking straight ahead at a distance of 3-6 meters; your head should be raised to look for a "pull-up" feeling; your shrunken chin should be taken out to ensure it is parallel to the ground; your neck should be "upright" , move forward naturally with the body; keep the shoulders at the same level; the back must be "tucked in" slightly backward.
Don’t hold your breasts in your arms, they must be straightened up; don’t let your arms hang idle, keep your upper arms hanging naturally, and swing naturally at 30-45 degrees on both sides of the body. This will make you walk easier and look more elegant and dignified.
Tips for walking to maintain health: When walking, you can incorporate some small movements, such as clapping your hands for 5 minutes, rubbing your abdomen, etc. Elderly people with poor kidneys can also stand on tiptoes for 5 minutes and massage the inside of the forefoot and big toe to warm and replenish kidney yang.