Take one step, every day is making life difficult!

 Take one step, every day is making life difficult!
Experts point out that you have to have awareness of walking, and then emphasized that the planning position and intensity of
Survey: Li Haiqing
investigative reporter: AIR CONDITIONING
research consultancy: the heart of Zhao, Beijing City of Science and General Fitness expert instructors.
News Background: Recently, the Ministry of Health sent to the National People's healthy lifestyle initiatives, including the br> how many people can achieve come to the stage one step, while white-collar workers, car owners have come to the stage with 5000 steps.
survey I: The very fact, Occupation: Financial steps: 3783 steps
features: professional women, families with children go to work, imprisoned family
longest hours a day walking: walk for half an hour after lunch
other sports (activities): washing, cooking and other domestic activities for child care
living every day to work always rushing to save time can not walk without walking. In front of the computer unit seldom got up to walk, in addition to print, fax and so on. But after lunch will gradually lay it took about half an hour. Number of the day at the most tired, laundry, cooking, empty the garbage, clean up the house, etc..
Experts: housework must be able to burn calories, but the health effects are not as good as stride. like this professional women, the family has family of the child is imprisoned, at noon time is very precious, you can use this time to the big walk for effective exercise, if only slowly leisurely stroll, that is pure waste of time. walking the steps is not the key to fitness 30 minutes of fast walking stride, or can play a good fitness effect, or stair climbing exercise to exercise when the asthma, sweating is appropriate.
Little Links: The activity level is equivalent to a thousand steps to wash dishes, ironing clothes for 15 minutes; cooking or preparing food, walking, watching children (mild exertion, sitting) 13 minutes; clean the windows 11 minutes; hand washing 9 minutes; sweeping, sweeping the yard, sweeping, vacuuming 8 minutes. < br> survey II: Uncle Zhang, 62 years old, retired, step 5582.
characteristics: does not love to participate in group activities such as shadow boxing, chess, etc., but find something to do every day, the evening does not love the activities < br> walking the longest time of day: shopping cart markets
other sports (activities): Cycling, cooking
the only post-retirement activity is visiting, such as every morning to buy food, and specifically to far away to buy, and sometimes bike or car to the vegetable market, grocery shopping time will be about half an hour shopping. neighborhood has a morning session Monday to Friday, in addition to grocery shopping to teach morning market. Saturday and Sunday to visiting the flea market, while visiting chat while watching.
morning supermarkets, discount the information collected.
before retirement, a bad temper, blood is not good. now much better, I'll find that this person can not be too busy, and busy for a long time are likely to go wrong. Now the total daily find things to do, like visiting friends, riding to see her daughter or son at home to tinker with something more. But in the evening on the basic the habit of shopping around downstairs.
Expert Comment: This is a typical retirement, sometimes afraid to flee to spend half an hour just to buy a sliced bread, as is the training exercise. For the retired elderly, ; shopping and to. I often hear people complain that: the path of a day, or lack of exercise also how many do. What kind of people need different moves, how to get diabetes, high blood pressure how to get patients, not casually walk Health effects can go play, go the speed the pace of strength are critical.
In addition to step away, it is recommended to add some exercise older content, such as jogging, shadow boxing, etc., the proposed function of a certain of exercise, such as bone and joint function, prevention and control of diabetes, functional training exercise. exercise regularly should pay attention to setting quantitative strength, both to save time, there can improve the exercise effect.
small link: the equivalent of a thousand-step activity do morning exercises, shadow boxing, 8 minutes; Table Tennis Exercise 7 minutes.
investigating three: Mr. Liu, occupation: mall electrician, the number of steps: 20116 steps.
features: manual
longest walking day time: climbing stairs, watching the scene
other sports: riding a bicycle ride to work every day
, 25 minutes one way. As a young, working process, always running down the stairs, the day did not know How many times running. Few take the elevator, and sometimes one thing to have to climb from the first floor to the seventh floor, a few back and forth. In addition, the daily also see the situation. a home, sitting on the sofa to want to do nothing the.
Experts: This step is basically over 20,000 in the completion of the work, if the idea one step, day, evening or Saturday at essentially no longer sport, but in fact not the case, the proposed Every weekend he devoted 60-90 minutes of aerobic exercise, such as stride, jogging, etc., to alleviate fatigue a few days a very good role. able to do so about 30 minutes plus strength training or flexibility Exercise can improve the physical health of a more comprehensive level. If you can stick with it, go home after work would not be so tired.
small link: the equivalent of a thousand-step activity 6 minutes down the stairs, riding a bike <12 km / hour and 10 minutes, or 12 to 16 km / hour speed ride 7 minutes, or greater than 16 km / hour speed ride 4 minutes.
survey IV: Wang, occupation: a imprisoned family car, steps 3428 steps.
features: a car imprisoned family, do not love sports, self-less time to walk the longest time
day: after lunch
other sports (activities): occasionally playing Golf
from home, take the elevator to the downstairs parking lot, then drove to the unit, the unit in the downstairs parking lot. am basically sitting in front of the computer, just need to drink, or smoke when out on the toilet seat, but basically do these things without leaving home.
day, walking up to the time should be considered in the noon meal, you can walk and colleagues. weekends occasionally the first ten kilometers away, very tired.
Experts: number of steps to go far enough to improve the weekend only moving well, features, targeted exercise, such as ten ten exercises, such as the new Ba Duan Jin, or exercise full power. In their daily work can be rubbed away to walk in step, they must attack to carry out.
small link: the equivalent of a thousand-step activity 6 minutes to play golf.
survey on behalf of five: Chen, stride lovers, 11186 steps.
Features: stride lovers, ready to stride
the longest time of day to walk: Get off two stops early and walk the two stations reversing about half an hour, strode out of work
other sports as much as possible: three times to climb the stairs after lunch every day, consciously
to walk, always ahead of time to work to get off two stops, walking or jogging stride destination, probably more than 1,000 steps. company on the fifth floor, the stairs every time. After the lunch break, deliberately crawled back and forth stairs three times, while the eight aerobic stride to climbing stairs in the financial moves to increase the training effect. work to save time, take the two stations to switch to another car, took about 10 minutes. their stride walking experience is that when walking over people who walk in front of you, feeling slightly wheezing, sweating slightly so far.
Expert Comment: This is a very good habit of daily activities, there should be conscious to walk, but also to properly exercise by walking to achieve results. For those working and living arrangements are very tight, no time for specialized training to the fitness club is very good for people to add, if you can add strength training to enhance the role of physical health will be more obvious.
survey on behalf of the six: The very fact that (pregnant), Occupation: Editor 4530 Step
features: imprisoned family, pregnant women
walking time: a few stops early and get off around ten minutes, brisk walking for half an hour lunch, work tired and went for a few minutes
other sports: No
to work the next few stops early, brisk walking home from work a few stops and then ride home is my consistent form of exercise. Since the pregnancy , shorter than the time to walk more than half, now only ten minutes away. noon meal will always take half an hour walk to the supermarket to buy something or other. in the work process, is always less law-abiding, each From time to time would stand up in front of the computer, go upstairs, downstairs or out to buy something twice, etc..
Experts: For pregnant women, walking is the best training methods, and take the time to take note concentrated force foot, each step carefully. If conditions, you can go swimming, but must go to swimming pool water is quite good. or specialized yoga exercise for pregnant women.
sit with the heel of the activities provided for lower limb blood return is also a very good role. exercise time to pay attention to the main road to avoid the traffic volume is relatively large, such as when the traffic flow in the larger work, it is not very suitable for walking exercise. can or air to the park after work good quality training places.
small link: Step activity is equivalent to thousands of 3-minute swim, yoga, 7 minutes.
experts concluded:
correct each step!
we can not completely Digital measuring health, but if well below this figure, the health will be difficult to be guaranteed. From this small survey to see, it is now too go to the bathroom a few steps when; on the elevator downstairs to give up; workers on their lunch break is not just stroll stroll outside the hh but I always think to myself that each step taking exercise!
awareness that such an exercise has been we have the right to require walking, walking as many people seek to relax the body, humpbacked character Hanxiong step, and the feet followed, the toes, never forced. This is very wrong, we must first Beiyao very up, as the chest, feet ten toes should be walking towards the direction of each step with the toes to the development effort. every step of the muscles of the body as much as possible to participate, to have the feeling of the people bounce.
to go if you want to use to change their state of health, walking exercise is absolutely necessary to: timing, quantity and fixed intensity. because of the continuity of a movement stimulus (not less than 5 times per week, a training weekend for three months to six months) will to regulate the body's own physical condition of the (especially in patients with chronic diseases have to observe this). Another moderate walking pace can be somewhat larger than usual walk; regularly go a long distance (eg: 10 km, meaning that the stimulus to enhance exercise ); to determine where to go the distance every day, so you can go to master and control the intensity and the amount of walking.