Is it good to walk in the morning | Morning walk benefits

Morning walk benefits

Is it good to walk in the morning | Morning walk benefits

Is the best time to walk in the morning or evening morning walk benefits?
The general walking exercise does not need to pay special attention to the choice of time, as long as it does not conflict with meals and rest time. However, in order to obtain the best results in preventing and treating diseases, a health-care walking exercise needs to choose the best time according to the age and physical condition of the individual.

In my opinion, the best time range for daily walking exercise is from 3 pm to 9 pm. In this time range, the best time period for walking exercise is from 7 pm to 9 pm.
Many people are enthusiastic about morning exercise because of the tradition of "smelling chickens dancing". They believe that morning exercise has three benefits: first, the morning air is fresh, and you can breathe fresh air while exercising in the green area; second, the day's plan is in the morning. Move your limbs, invigorate your spirits, and greet a brand new day with full emotions. Third, there is no conflict with working hours and it will not occupy working hours and affect work.

Healthy young people are busy at work during the day and often work overtime at night. In addition to traditional thinking and habits, morning exercise is a last resort. Because of their strong physical functions and adaptability, they will not have much negative impact.

But for middle-aged and elderly people and patients with cardiovascular and cerebrovascular diseases, choosing morning exercise is not only the best time period, it may also have adverse effects on health, and may even cause unexpected tragedies. In August 2012, the media reported that a 70-year-old gentleman died suddenly in morning exercises in Qingdao, and there was also a report in Nanjing that an elderly man suddenly fell and died of sudden death while climbing the Purple Mountain in the morning. Not uncommon. Therefore, even healthy middle-aged and elderly people should choose morning exercise very carefully, and those with cardiovascular and cerebrovascular diseases should not perform morning exercise.

Why shouldn't walking exercise be chosen in the early morning? (Morning walk benefits)

Reason 1: Green plants photosynthesize in the sun and absorb carbon dioxide and release oxygen, and absorb oxygen to release carbon dioxide at night. After one night's morning, the oxygen in the air of the park and the woods will be consumed by the green plants, and the carbon dioxide will increase a lot. Therefore, the elderly and patients with cardiovascular and cerebrovascular diseases are not suitable for exercise in the parks and woods at this time. Chinese medicine believes that morning qi has not yet developed, and exercise will have an adverse effect on the body at this time.

Reason 2: Immediately after waking up in the morning, the physiological function of the human nervous system and various organs is not good, and exercise is not suitable at this time.

Reason 3: In the early morning after a night of sleep, the human body loses more water, the blood concentration increases, the heartbeat frequency slows, the blood flow rate is slower, the whole vital signs are more fragile and sensitive, and cardiovascular and cerebrovascular blockages are most likely to occur, especially in winter. Lower temperatures can also cause vasospasm, which can lead to myocardial infarction or cerebral infarction. This is why the number of deaths around the early morning accounts for a large proportion of all deaths.

Reason 4: The results of the American College of Cardiology study show that morning exercise and other activities increase the risk of thrombosis by 60%.

Reason 5: Patients with hypertension will have a sharp rise in blood pressure in the morning, so patients with hypertension are prone to stroke or cerebral hemorrhage.

It can be seen that the god of death often beckons to people around the early morning, and we can't mess with it!

Prime time for walking exercise-7pm to 9pm
Because this is the time when the vital signs of the human body are strongest and the time when the physiological state is the best. In this time range, human muscles and joints are more flexible, blood pressure and heart rate are relatively stable, the nervous system is efficient and sensitive, and the body can be adjusted smoothly to adapt to environmental changes. At this time, green plants in the park and woods perform photosynthesis in the sun. Effect, which makes the content of oxygen and negative ions in the air higher, so this is the best time range for walking exercise in a day.

However, it should be noted that dinner is usually around 6 pm, and walking exercise is not suitable for one hour before and after dinner. This is because the blood glucose level of the human body is usually low before meals. At this time, adverse reactions such as dizziness, dazzling, and soft legs may occur during exercise, which may also reduce gastric acid secretion, which is not conducive to gastrointestinal digestion and absorption. Just after eating, the gastrointestinal motility of a person usually speeds up, and the blood demand is also large. At this time, exercise will affect the gastrointestinal blood supply, which is not conducive to digestion and absorption, so it is not suitable for walking.

Avoid strenuous exercise and walking after meals Some people may ask, "A hundred steps after a meal, you can live ninety-nine." And how to explain it? In fact, this ancient folk proverb only makes sense under certain conditions.
Usually taking a short walk after meals can achieve a certain health care effect, because walking after meals can strengthen gastrointestinal motility, promote the fusion of gastric juice and food, and can also promote snoring, swallowing during meals, or the original accumulation of gas in the stomach Excretion will help improve the digestive and absorbing functions of the human body. Therefore, walking for a few minutes after a meal is helpful for digestion and good for the body. But the key is that you should not walk for a long time immediately after a meal. You need to know that a person walking a hundred steps usually takes only a minute or so, which is equivalent to the time to go to the toilet or wash dishes.

Medical common sense tells us that usually after a person has eaten enough food, under the command of the brain and central nervous system, the blood army of the human body will be concentrated in the stomach to participate in digestive battles, and the blood of the brain and heart will be relatively reduced. Many people have This is why the feeling of being dizzy after a meal. If you exercise more vigorously after a meal, you may experience adverse reactions such as indigestion, general weakness, and hypoxia. Therefore, it is not suitable for walking for a long time after meals, nor is it suitable for fast walking.

In particular, it should be pointed out that after lunch, it is not suitable for various sports, because it is more suitable for entering a lunch break. Even a short half-hour of lying or nap will have a good restorative and beneficial effect on the body. The research results of foreign scientific research institutions show that insisting on napping for about half an hour every day can reduce the mortality of coronary heart disease patients by 40%.

Medical experts also warn us that patients with cardiovascular and cerebrovascular diseases should pay special attention not to perform any strenuous activities after meals, because it may increase myocardial hypoxia and even induce angina pectoris or myocardial infarction; people with gastric prolapse are not suitable for meal After walking, it is possible to make the sagging stomach worse.

Some doctors also recommend that walking to promote gastrointestinal digestion should be placed half an hour after a meal so that it will not have adverse consequences on the human body.

In this way, the ancient legend that "a hundred steps after a meal can live ninety-nine" should not be excessively superstitious, nor should it be easily denied, but it should be interpreted scientifically. It is not absolute truth, nor is it so magical.

In addition to these benefits, walking during this time has the following advantages:

Advantage 1: It helps to strengthen gastrointestinal motility after dinner, and promotes the function and improvement of the digestive system of the body.

Advantage 2: After walking, the body is fatigued, the emotions become stable, and the excitement and inhibition of the cerebral cortex reach a balance, which helps to improve and improve sleep quality.

Advantage 3: It does not conflict with the working time of the day, which is convenient for rest in the evening to restore physical strength and welcome the work of the new day.

Advantage 4: Choose to walk during this time, you can get better weight loss results.

Advantage 5: The results of the American College of Cardiology research show that evening exercise can increase the body's ability to dissolve thrombosis by nearly 40%.

Therefore, the best time period for walking exercise is from 7 pm to 9 pm.

Body fat and blood pressure can't be lowered because of the wrong time!
I have a friend who is less than 50 years old, but he is obviously obese and has hypertension, severe fatty liver, and dyslipidemia. He is worried that the family history of coronary heart disease will make him suffer from coronary heart disease. Therefore, in addition to taking blood pressure-lowering drugs, he walked for an hour every morning before going to work. He wanted to control the development of other diseases and prevent cardiovascular and cerebrovascular diseases by losing weight. This idea is not wrong, but after half a year has passed, the weight loss results that I expected have not appeared, the weight has not dropped at all, and the belly has not improved.

When he told me about it, I asked him why he didn't leave for an hour after supper. He said that because of the need for work at night, there was a lot of socializing at night, and sometimes he couldn't walk after drinking.

I said to him: "Your problem is that you do n’t choose the right time to walk. In fact, walking in the morning is not good for weight loss because walking in the morning can increase appetite. Three meals a day will quickly replenish your exercise expenditure. Walking at night, coupled with diet control and less drinking, will start the body's "weight loss factor" Lipase through walking to help you clean up fat waste in the body. As long as you persist, you will be able to achieve better weight loss. effect. "

After half a year, he called me and told me excitedly: "After walking at night and paying attention to diet and drinking less, I lost 3.5 kg."
I said to him, "Congratulations, persistence is victory!"

About "Walking is the King of Health"
The author had suffered from coronary heart disease, and the degree of stenosis of the heart blood vessels was as high as 80%. He was even declared "not saved!" But by relying on walking every day, it took him a year to greatly improve the condition of arteriosclerosis!

The content of this book combines the author's experience of illness and treatment, and medical evidence to prove it, re-analyzing the health effects and principles of walking in a simple and understandable way, allowing you to easily walk out of the long-lived centenary! morning walk benefits.

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