The Yellow Emperor's Inner Canon of Medicine states: "Sleep early and wake up early, take a walk in the courtyard."
"Take a walk" here means to go for a stroll. It suggests that people should take a walk in the courtyard after getting up in the morning. Walking is one of the traditional methods of exercise in China, and many health experts believe that "walking is better than practicing a hundred exercises."
Modern medical research has found that walking with steady and rhythmic breathing can not only meet the oxygen needs of muscle movement but also exercise and improve the function of the respiratory system. For mental workers, walking is even more beneficial. Walking for fitness can be enjoyed by people of all ages. However, many people may not know that there are some requirements for walking.
(1) Walking Essentials
Before walking, one should relax the whole body, breathe evenly, and then start walking; while walking, the pace should be relaxed, walking casually and freely, so that the qi and blood throughout the body can flow smoothly and harmoniously. When walking, one should be calm and unhurried, not thinking about anything, and having a leisurely and pleasant mood is an important aspect of walking for health. In addition, walking should be gradual and progressive, doing it within one's capacity and not getting tired from physical labor.
(2) Walking Speed
Different walking speeds are suitable for different people and have different exercise purposes, as follows:
Fast walking: about 120 steps per minute. Persisting in fast walking can stimulate the brain, invigorate the spirit, and make the lower limbs agile. It is important to note that fast walking does not mean brisk walking, as long as it is slightly faster than a slow pace.
Slow walking: about 70 steps per minute. It can stabilize one's emotions, clear the mind, and also has the function of invigorating the spleen and aiding digestion. This walking method is very suitable for the elderly and the weak.
Leisurely walking: It is a kind of walking with intermittent speed changes, and the speed can be freely controlled. It is a more casual way of walking, which is very beneficial for post-illness recovery.
(3) Walking Time
Walking can be done anytime and anywhere, but the effects vary depending on the time of walking.
Morning walks: Walking in the courtyard or on tree-lined avenues with fresh air and a quiet environment after waking up can make one feel refreshed.
Evening walks: Walking before bedtime can help with sleep.
Post-meal walks: Walking after a meal can aid digestion.
(4) Walking Methods
Walking should not be simply understood as casual walking. You can try the following walking methods:
Regular walking method: Walk at a speed of 60-90 steps per minute for 30 minutes each time. This method is suitable for people with coronary heart disease, hypertension, and sequelae of cerebral hemorrhage.
Fast walking method: Walk at a speed of 90-120 steps per minute for 40 minutes each time. This method is suitable for healthy elderly people and patients with gastrointestinal diseases, chronic arthritis, and hypertension in the recovery period.
Abdominal massage walking method: While walking, rotate and massage the abdomen, 30-60 steps per minute, massaging one round for each step, alternating between clockwise and counterclockwise rotations, for 5 minutes each time. This helps to enhance gastrointestinal function.
Backward arm walking method: When walking, place the backs of the hands on the lower back Mingmen acupoint, walk backward with slow steps for 50 steps, and then walk forward for 100 steps. Repeat this process 10 times. This method is suitable for people with mild senile dementia.
Arm swinging walking method: Swing the arms forward and backward with force, which can enhance the movement of the shoulder joints, elbow joints, chest, and other parts. Walk at a speed of 60-90 steps per minute, suitable for patients with gastritis, chronic bronchitis, and emphysema.
