Sports can make us have a good body. There are many kinds of sports. Walking is one of them. And it is relatively simple. No matter what kind of exercise, it needs benefits. So what are the benefits of persisting in walking?
1. walking for 2 months, heart function improved
Walking with appropriate intensity can improve cardiac function and improve cardiac work efficiency. In a study published in the Chinese Journal of sports medicine in 2003, 31 women aged 56-60 underwent 8 weeks of walking. Compared with before exercise, their left ventricular diastolic function was significantly improved, their heart rate slowed down, and their myocardial contractility increased.
2. after walking for 4 months, the vital capacity increased
Walking can improve vital capacity. A study published in China clinical rehabilitation in 2004 found that the vital capacity and maximum ventilation per minute increased significantly after 4 months of daily walking for people who had no exercise foundation all the year round. Not only that, cerebral blood flow also increased.
3. walk for half a year and improve immune function
Salivary immunoglobulin is the first line of defense against infection. A study published in the Chinese Journal of sports medicine in 2007 conducted a 24 week walking test on 29 elderly people aged 54-70, walking 5 days a week for at least 30 minutes each time. Their salivary immunoglobulin content increased by 34.7% and the secretion rate increased by 54.2%.
4. keep walking and promote digestion and absorption
Regular physical exercise can shorten the intestinal transit time, facilitate defecation, and promote digestion and absorption. When walking, the internal organs will tremble slightly, and the diaphragm will move up and down during breathing, which will massage the gastrointestinal tract, accelerate gastrointestinal peristalsis, and promote digestion and absorption.
5. keep walking, improve blood glucose, blood lipid and blood pressure
Walking involves more than 70% of the muscles in coordination. Regular walking can improve blood glucose, blood lipid and blood pressure. The article "effects of walking on physical function, blood pressure, blood lipids and blood glucose levels of middle-aged and elderly people" published in 2018 mentioned that 32 middle-aged and elderly patients with type 2 diabetes in Shanghai had a significant decrease in fasting blood glucose concentration after 12 weeks of walking.
6. keep walking and help improve your mood
Exercise will not only make the body produce "pleasure factor" dopamine, but also increase contact and communication with others during walking, which will also make the body and mind happy. Some studies have found that the mental health level of the retired elderly has significantly improved after three months of walking exercise.