[Health and Wellness] Academician Zhong Nanshan: Three Types of Exercises for Disease Prevention! It's Not Too Late to Know Now!

Academician Zhong Nanshan emphasizes that walking is the most suitable and best exercise.

In the book "Walk! Don't Run" published in the United States, Dr. Staman points out that walking for fitness requires taking big steps, walking at a brisk pace, swinging your arms, and keeping your head up and chest out.

Do not think that brisk walking is simply a lower body exercise.

Numerous studies have proven that regular brisk walking can effectively exercise various parts of the body:

- Mind: It stimulates the release of endorphins in the brain, promoting a pleasant mood.

- Lungs: It increases lung capacity and reduces the cravings for smoking in smokers.

- Back: It strengthens the back muscles with minimal risk of injury.

- Legs and feet: Walking is equivalent to strength training for bones and muscles, significantly enhancing leg and foot strength.

Walking for more than three hours a week can reduce the risk of cardiovascular diseases by 35% to 40%.

Walking for at least 45 minutes, three times a week, can prevent elderly dementia.

Walking for more than seven hours a week can reduce the risk of breast cancer by 20% and have a 50% efficacy in treating type 2 diabetes.

Benefits of Walking:

01. Walking strengthens heart function, making the heart slow but powerful.

02. Walking enhances blood vessel elasticity and reduces the risk of blood vessel rupture.

03. Walking strengthens muscle strength, strengthens the legs, feet, tendons, and bones, and promotes joint flexibility, blood circulation, and metabolism.

04. Walking enhances the secretion function of digestive glands, promotes regular peristalsis in the stomach and intestines, increases appetite, and has a positive effect on preventing and treating hypertension, diabetes, obesity, habitual constipation, and other conditions.

05. Walking outdoors in fresh air clears the mind and improves thinking ability, effectively reducing mental fatigue and improving learning and work efficiency. According to tests conducted by experts, individuals who walk for one hour, three times a week, continuously for four months have sharper reactions, superior vision, and better memory compared to those who do not exercise.

06. Walking is a form of exercise that combines stillness and movement, which can relieve muscle tension. According to experts, when feelings of restlessness and anxiety arise, a brisk walk for about 15 minutes can help relieve tension and stabilize emotions.

07. Regular walking can eliminate ischemic heart symptoms or reduce blood pressure, eliminating fatigue, promoting a cheerful spirit, and relieving palpitations.

08. Walking can reduce the accumulation of triglycerides and cholesterol on arterial walls and reduce the chance of blood sugar conversion into triglycerides.

09. Walking can reduce the accumulation of abdominal fat, helping to maintain a good body shape.

10. Walking can reduce the formation of blood clots and the possibility of myocardial infarction.

11. Walking can reduce the production of hormones and excessive production of adrenaline, which can cause arterial vascular diseases.

12. Walking can also protect the environment, eliminate exhaust pollution, strengthen the body, improve immune function, reduce diseases, and prolong life.

When you finish reading this article, it is hoped that you can spread it and share some positive information to promote love in the world.