For a long time, walking has always been a healthy habit.But recently, the Times of Indian newspaper has never been so easy and brought so much health benefits.It is a walking rule at 6am and 6pm for 60 minutes with 6 minutes of start and muscle relaxation.
According to physical expert Mahesh Ghanekar, if you follow the rules of this walking exercise, you can improve quality and mental health, keep shapes, lose weight, and enjoy the joy of exercise, exercise,Especially improving life expectancy.
Artwork
Walk at 6am
Researchers at The Heart Foundation found that walking an average of 30 minutes/day may reduce the risk of heart disease by 35%.Walking at 6am every day is an activity that brings more benefits than that.Morning walk helps to enhance metabolism, breathe fresh air and create a good spirit for the new day.
This activity is also beneficial for circulating, energy to the body, prolong life and enhance clearance.Moreover, starting the new day by mobilizing to help form a good habit, which is the foundation for long -term health.
Relaxing walk at 6pm
Walking at 6pm has the effect of reducing stress after a busy working day.Maintaining this activity regularly will help you sleep better at night.This is also the best time to relieve stress and reflect on everything that happens during the day.If you can't leave the desk to go out at 6pm, you can walk quickly about 2 minutes at the office.
Walk for 60 minutes to have the maximum impact
60 minutes of walking is enough time to achieve excess fat burning, improving cardiovascular health, lung capacity and endurance.According to a study published in the British sports magazine, 30-60 minutes/week for muscle enhancement activities to reduce the risk of death due to all causes.
People who can only walk, should walk quickly at least 60 minutes with intensity 5 times/week if they want to lose weight.This fast -walking hour brings both physical and mental benefits, helping muscles and mind to be completely restored.
Start in 6 minutes
According to a study published on the National Medical Library, most of the benefits of starting the physiological processes depend on the temperature.High body temperature increases oxygen separation from hemoglobin and myoglobin, reducing the speed of activating energy of metabolic chemical reactions, increasing blood flow in muscle, reducing muscle viscosity, increasing degreeSensitivity of nerve receptors and increasing nerve pulse speed.
Starting also helps reduce the ability to cause muscle and muscle injury related to exercise.
Artwork
Muscle relaxation for 6 minutes to recover
Stretch the office as important as any exercise.Within 1 minute after walking fast, you should relax, slow down for 6 minutes to return to normal, reduce muscle hardness and enhance recovery.This activity will help you maintain flexibility and flexibility for the next training session, reducing pain.
This walking rule promotes perseverance.Walking 2 times/day for an hour, then starting and relaxing is a sustainable habit that does not need a gym or use a special device.It is suitable for both beginners and people who are used to walking.
(TheoTimes of indian)