Long-lasting and healthy secrets The American "Prevention" magazine tells you that it is best to walk like this

The benefits of walking 30 minutes a day are like the well-known "One Apple a day, the doctor is away from me." Melina B. Jampolis, a doctor of medicine, said that walking every day is the easiest and health-promoting habit, from reducing weight and pressure to reducing blood pressure and chronic disease risks.

1. Improve mood

Sometimes you will want to spend a hard day with a little alcohol or chocolate. Dr. Jampolis said that walking has the same effect, the point is that it is "zero calories".

Frequent walking can re-correct the neural system, reduce anger and enemies, and strengthen social interactions, such as walking with friends or neighbors, establishing positive contact. In addition, exposure to natural sunlight can prevent seasonal discomfort (SAD) and avoid depression.

2. Inspire creativity

When you feel that your brain is tied and you can't find a solution, go out and take a walk! A 2014 study showed that walking can stimulate creativity. Dr. Jampolis said that researchers conducted creative thinking tests on people who were sitting and walking and found that people on the walk were more creative than those who were sitting.

3. Consume calories and lose weight

When you keep walking for a while, you will find that the pants are looser, even if the digital changes on the scale are unclear. That's because walking regularly can improve the body's reaction to insulin and help reduce abdominal fat.

New York private fitness instructor Ariel Iasevoli supplements that walking every day can burn more calories and prevent muscle loss, which is especially important for silver hair. He said, "One of my clients walks to and from get off work every day. In just one month, their fat has decreased by 2%.

4. Reduce chronic diseases

The American Diabetes Association said that walking can lower blood sugar and stay away from diabetes risks. A study found that walking regularly can reduce blood pressure by up to 11 mmHg and reduce the chance of mid-range wind by 20% to 40%.

5. Far away from static curves

As you age, the risk of static curves on your legs will increase. Walking is an effective way to prevent "green earthworms" from climbing onto your legs. Luis Navarro, founder of the New York City Centre for Quenched Treatment, said walking can strengthen and maintain leg muscles and keep blood flow smoothly. Those who already suffer from silence, walking daily can help relieve dysfunction and restlessness of their legs.

6. Improve the digestive system

Tara Alaichamy, a physical treatment physician at the American Center for Cancer Treatment, said regular walking can greatly improve peristalsis. "The first thing a abdominal surgery patient needs to do is walk." Because walking uses the core and abdominal muscles, promoting the movement of the stomach and kidney system.

7. Protect the

Walking can increase blood circulation and help strengthen the muscles around the quadrilateral. Studies have shown that walking for at least 10 minutes a day can avoid elderly diseases and pain in the anger. In 2019, a study conducted in the "U.S. Preventive Medicine Magazine" tracked pain problems in lower limbs in 1,564 adults over 49 years old. The study requires participants to walk for an hour a week, and those who walk less than an hour a week report that they are slow to walk and difficult to complete daily routine tasks; while those who persist in walking time clearly have better activity.

8. Enhance immunity

Studies have shown that high-strength intermittent walking training can improve the immune function of patients with swelling inflammation. A new study points out that walking can reduce the risk of disease and death in patients with chronic obstructive pneumonia (COPD). Most patients with COPD are overweight or obese, which are difficult to exercise for a long time, and may have difficulty breathing during intense exercise, but walking can improve symptoms and reduce risks of cardiovascular disease and tropic syndrome.

9. Long and healthy

How do those who live in Blue Zones (where the world's longest living people live) live to live to 100 years old? Their long and healthy secret is walking and out. A study of the American Senior Medical Journal shows that 70-90-year-olds who often come out and work in sportswear are longer than those who always stay at home. Staying alive can keep in touch with friends and provide emotional support, which is especially important as you age.

10. Sleep better

Keep regular exercise and feel better at sleeping immediately. A study this year found that menopausal women who often do mild to moderate sex can sleep better than those who are sedentary for a long time. Walking also helps reduce pain and pressure, which are two major factors that cause sleep disorders.