走路快慢跟寿命有关：走路和体重与寿命的关系
走路快慢跟寿命有关：走路和体重与寿命的关系每天上下班、买菜、送孩子、逛公园时，都能“走两步”。And do not need a specific site equipment time.走路是锻炼身体、延年益寿的最佳途径。Walking is the best way to exercise and prolong life.并且不需要特定的场地、器械、时间。
走路运动简单，贵在持之以恒。
Walking movement is simple in perseverance.
俗话说：“走为百练之祖。”
As the saying goes "Walk is the ancestor of hundred practices."
走路是锻炼身体、延年益寿的最佳途径。
Walking is the best way to exercise and prolong life.
并且不需要特定的场地、器械、时间。
And do not need a specific site equipment time.
每天上下班、买菜、送孩子、逛公园时，都能“走两步”。
It takes two steps to get to work buy groceries drop off the kids and go to the park.
坚持走路，把坐着失去的健康“走”回来。
Keep walking and "walk" back the health lost by sitting.
走路，有十益
1、增强心肺功能
轻快散步20分钟，就可以将心率提高70%，其效果正好与慢跑相同。
A brisk 20-minute walk can raise heart rate by 70 per cent exactly the same as jogging.
同时，走路又不会让呼吸心跳变得过于急促，对心肺造成负担。
At the same time walking will not make breathing and heartbeat become too rapid causing a burden to the heart and lungs.
长期坚持走路，可以平稳地、和缓地锻炼心肺功能。
Insist to walk for a long time can smooth gently exercise heart and lung function.
有效预防上呼吸道感染以及心脑血管等疾病。
Effectively prevent upper respiratory tract infection and cardiovascular and cerebrovascular diseases.
2、改善血液循环
人在活动时，血管会扩张，变得更有弹性。
When you move your blood vessels dilate and become more flexible.
血液循环更通，血压也会随之降低。
Blood circulation is better and blood pressure is lower.
气血不畅引起的手脚冰凉、畏寒怕冷，都可以通过走路来改善。
Cold hands and feet and fear of cold caused by poor blood and qi can be improved by walking.
3、提高免疫力
中医讲人体“正气”，西医讲人体“免疫力”。
Traditional Chinese medicine emphasizes "healthy qi" while Western medicine emphasizes "immunity".
正气/免疫力不足的表现：
Signs of positive qi/weak immunity:
白天老犯困、无事易疲劳、走路懒得抬腿、有过敏性鼻炎、荨麻疹等。
Daytime old sleepy no matter easy fatigue walk too lazy to lift legs allergic rhinitis urticaria and so on.
通过走路，可以激发人体内部活力，补正气，增强免疫力。
Walking can stimulate the body's internal vitality invigorate qi and enhance immunity.
体弱者走路，宜甩开胳膊大步跨。
If you are weak you should stride away your arms.
要达到锻炼的目的，每小时走5000米以上为宜。
To achieve the purpose of exercise it is advisable to walk more than 5 000 meters per hour.
4、助消化，降血糖
走路，可促进糖类代谢正常化。
Walk can promote carbohydrate metabolism normalization.
饭前饭后散步，是防治糖尿病的有效措施。
Taking a walk before and after meals is an effective measure to prevent and cure diabetes.
研究证实，中老年人以每小时3千米的速度，散步1到2小时。
Studies have confirmed that middle-aged and elderly people walk for 1 to 2 hours at a speed of 3 kilometers per hour.
基础代谢率提高48%，糖的代谢也随之改善。
Basal metabolic rate increased by 48% and glucose metabolism also improved.
5、预防骨质疏松
俗话说：“人老腿先老。”
As the saying goes "Old legs get old."
长期不运动的人，骨骼更容易老化、退化。
People who do not exercise for a long time are more likely to experience aging and degeneration.
走路的时候，人体需要调动全身的肌肉。
When walking the body needs to use all the muscles in the body.
有助于保持关节灵活运转，延缓和防止骨质疏松。
Helps keep joints working flexibly delaying and preventing bone loss.
在阳光下活动，有益于人体对钙质的吸收。
Activity in sunlight is beneficial to the absorption of calcium by the human body.
尤其是对于老年人，能够有效预防关节的退行性变化。
Especially for the elderly it can effectively prevent degenerative changes in joints.
相比跑步造成的关节损伤，走路是最温和、无害的运动。
Compared to the joint damage caused by running walking is the mildest and most harmless exercise.
6、防治颈椎病
放松状态下的散步，能有效缓解人体肌肉的紧张感。
Walking in a relaxed state can effectively relieve the tension of human muscles.
对于脊椎和颈椎，是一种积极性的休息和调整。
For the spine and cervical spine it is a positive rest and adjustment.
走路时如果可以抬头挺胸、双肩大幅摆动，
If you can walk with your head up and your shoulders swinging
更有助于调整长期伏案的姿势，防治颈椎疾病。
More conducive to the adjustment of long-term posture prevention and treatment of cervical spine diseases.
7、保证睡眠质量
每天坚持走路，比如走路上下班，晚饭后散步等，
Keep walking every day such as walking to and from work taking a walk after dinner
可以提高夜间睡眠质量，令整个人身心舒适、安逸、舒坦。
Can improve the quality of sleep at night make the whole body and mind comfortable comfortable comfortable.
8、保持健康体重
每天走6000步，距离3至4千米。
Walk 6 000 steps a day a distance of 3 to 4 kilometers.
运动时间30分钟，相当于进行了中等强度的运动。
Exercise time 30 minutes equivalent to moderate intensity exercise.
在维持人体基础代谢之余，有效消耗多余能量。
While maintaining the basic metabolism of the human body it effectively consumes excess energy.
保持健康体重，预防“三高”等疾病。
Maintain a healthy weight prevent "three high" and other diseases.
9、增强大脑活力
步行中大脑思路灵活，思维能力、注意力和记忆力都较平时提高。
Walking brain thinking flexible thinking ability attention and memory are better than usual.
血液和氧分输送到大脑各处，在β内啡肽的作用下，使大脑保持清醒。
Blood and oxygen are distributed throughout the brain and with the help of beta-endorphins keep the brain awake.
走路时，人脑判断事物、理清思路，都会有所提升。
When walking the human brain will improve in judging things and clarifying thoughts.
10、排解精神压力
步行能让你解忧排压、精神百倍。
Walking can relieve stress and make you feel refreshed.
多用双脚，能改善体内自律神经的操控状态，
Using your feet can improve autonomic nerve control in your body
让交感神经和副交感神经的切换更灵活，
To make the switch between sympathetic and parasympathetic more flexible
从而缓解压力、解除忧虑。
Thus relieving stress and anxiety.
走路，有三法
1、正身
就是调整身体，使走路的姿势端正。
It is to adjust your body so that you walk with good posture.
走路的时候，要抬头、挺胸、收腹，两臂前后自然摆动。
When walking you should raise your head hold out your chest pull in your stomach and swing your arms around naturally.
头部可以缓慢地左右转动，活动颈部。
The head can be slowly turned from side to side to move the neck.
注意用脚的大拇指、脚后跟的内侧有力着地。
Land firmly with your thumbs and the inside of your heels.
这不仅对端正姿势有好处，而且能舒筋活络，
This is not only good for good posture but also relaxes tendons and muscles
对于预防静脉曲张、小腿抽筋有一定作用。
Have certain effect to prevent varicose vein crus cramps.
2、静心
就是调整心态，使心境处于宁静、喜悦的状态。
Is to adjust the state of mind so that the state of mind in a quiet happy state.
丢掉一切烦恼和苦闷，轻松愉快、专心致志地散步。
Throw away all troubles and bitterness and take a walk with ease and concentration.
为了做到这一点，可以边走边欣赏风景。
To do this enjoy the scenery while walking.
看看蓝天、白云、绿树、红花，不亦乐乎！
Look at the blue sky white clouds green trees and red flowers!
3、调息
就是一边走，一边调整呼吸。
It's just breathing as you walk.
把体内的二氧化碳等废气从口内慢慢吐出来，把新鲜空气徐徐吸进去，
The body of carbon dioxide and other waste gas from the mouth slowly spit out the fresh air slowly sucked in
这样一来，就能不断地“吐故纳新”。
In this way they can constantly "get rid of the old and adopt the new".
呼吸要注意轻、慢、深、细，保持自然和均匀。
Breathing should be light slow deep and fine and should be natural and even.
走路运动简单，贵在持之以恒，下定决心坚持，才能收获良效！
Walking movement is simple it is important to persevere determined to adhere to in order to harvest good effect!
