Walking is a great way to get exercise.Han is over 40 years old this year. A few years ago, he was told that he had high blood pressure and high blood lipids, but the doctor said that chronic diseases must not be ignored, or it is likely to bring complications.Han has a habit of exercising every day. He gets up in the morning and goes for a walk in the park with his friends.The main reason was that he had been told by his neighbors that walking could lower blood pressure and blood lipids.In recent years, Han insists on walking, and finds that his body is getting better and better, and his blood pressure is within a reasonable range, so he has been promoting the benefits of walking to people around him.Fall blood pressure by walking, useful really?Obviously, walking can help lower blood pressure.It is nothing new that exercise can lower blood pressure. In the National Guidelines for Prevention and Treatment of Primary Hypertension released in 2017, experts clearly pointed out that 30 minutes of moderate intensity exercise, five to seven times a week, can lower systolic blood pressure by 4-9mmHg.Exercise to aerobic exercise, supplemented by anaerobic exercise, adhere to more.A study presented at the American College of Cardiology and the World Congress of Cardiology adds to the evidence that walking can lower blood pressure.A total of 638 participants were asked to wear a watch for at least five hours a day for at least 30 days and take at least three blood pressure readings.After a mean follow-up of 280 days, systolic blood pressure decreased by 0.45 mmHg for each additional 1,000 steps taken.The participants’ blood pressure dropped progressively with the number of steps they took, and the more steps they took, the more their blood pressure dropped.Although walking can help stabilize blood pressure and protect blood vessels, we should not give up drug treatment. After all, walking exercise is only an auxiliary treatment and cannot achieve the real effect of lowering blood pressure. We should follow the doctor’s advice to adjust diet and check on time.Keep walking is good!Several studies have found that walking can reduce the risk of brain death.In a study published in the Journal of the American Medical Association, participants aged 38 to 50 were followed for an average of 11 years and found that walking more than 7,000 steps a day reduced the risk of death by 50 to 70 percent.The researchers noted that walking up to 10,000 steps a day did not significantly reduce the risk of brain death, but that walking is one of the ways to reduce the risk of brain death anyway and should be adhered to.Improving Diabetes One of the common factors in diabetes is lack of exercise.If blood glucose can not be controlled in time, complications will be caused and directly threaten their lives. Walking is one of the ways to help control blood glucose.Related studies have found that walking can consume muscle glycogen in the body, promote glucose in the blood and the formation of muscle glycogen, achieve the purpose of reducing blood glucose concentration exercise, but also can improve the function of insulin, is conducive to maintaining stable blood glucose.Excessive exercise may have adverse effects and even cause low blood pressure. Patients with diabetes should try not to exercise for a long time and control the time within 30 to 40 minutes every day.Walking can help exercise the brain and reduce the risk of Alzheimer’s disease, and studies have shown that walking keeps the brain active, which is promising.The study followed more than 2,000 people aged 71 to 93 for eight years and found that those who walked less than 400 meters a day had an 80 percent higher risk of developing Alzheimer’s than those who walked 3,200 meters a day.Walking can help delay brain aging and reduce the risk of alzheimer’s disease. Middle-aged and elderly people can choose their own walking style and walking time according to their own constitution, so as to better build up their body.- Prevention of vascular disease Walking can enhance cardiovascular function, speed up blood flow can also drive the normal operation of each organ, most people walking is one of the simplest and most effective ways to prevent heart disease.A US study of 1,645 people aged 65 and older found that those who walked for four hours or more per week had a 69 per cent reduction in cardiovascular hospital costs and a 73 per cent reduction in mortality compared with those who walked for less than an hour per week.Choosing the right way to walk improves blood vessel elasticity, keeps blood flowing, improves health and helps ward off illness.What’s the best way to walk?Brisk walking Speed should be faster than normal walking speed, the walking speed is about 100 meters per minute, brisk walking has a good effect on strengthening the heart, lung and respiratory system, regular brisk walking can relax the nerve, relieve the pressure caused by the tense pace of work and life.Walk walk walk walk relative to brisk walking peace slower walking speed, speed generally remain at around 30 meters per minute, walk walk can enhance hemal flexibility, speed up the blood flow, improve the function of cardiovascular system, can also open mind, ease nerves, walking the walk for a while before sleeping can alleviate insomnia.In addition to the body obesity or suffering from heart disease exercisers can also have a very good prevention and treatment effect.Walking barefoot doctor of traditional Chinese medicine theory is that the soles are meridians populated place, the body each viscera here have reflected area, walk the ground uneven to points on the soles of the feet and have the effect of massage in areas such as the reflection area, stimulate the nervous system, improve the function of internal organs, in addition, barefoot walk can also exercise for better arch and ligaments,Improves the elasticity of the arches and ligaments.Walking in the rain when it rains is also a good time to walk exercise, rain can make the dust and other suspended particles in the air disappear, the air is purified, much fresher than usual, and rain is rich in anions, anions have the effect of human metabolism, moisturizing skin.Retrograde walking retrograde walking has a good effect on improving the sensitivity and judgment ability of the body, and has a strong stimulation to the waist and leg muscles, but also can effectively exercise people’s balance ability, which is superior to other walking ways of significant difference.Remember four points: 1. Do not walk in Pordo. Elderly people are more likely to suffer from age-related osteoarthritis, which is also related to improper walking.Climbing hills or stairs can overload your knee joints, causing them to wear and tear.2, to choose a good place to walk the human body in exercise, high oxygen demand.Fresh air and high oxygen content in lush vegetation are good for the whole body.3. It is best not to walk with your hands behind your back. Some old people like to walk with your hands behind your back.If encounter gravel, pothole road, back hand walking can not balance the body quickly, it is easy to fall down.Take a walk to maintain the correct posture, head, chest, arm swing, conducive to the whole body movement and body coordination.4, exercise is too small is not exercise healthy elderly, according to the “3, 5, 7” principle of walking, that is, a day to walk 3000 meters, 30 minutes to complete, five times a week, heart rate control in (170- age)/minute.For example, a 65 year old man, with 170 minus 65, that his walking heart rate should be maintained at 105 times is appropriate, the highest also nevertheless in 125 times/minute range.