Health and fitness methods: walk every day to live to 99

养生健身方法：每天走一走活到九十九

The key to health maintenance is daily maintenance. If you maintain it well, your health will be good.

----Zhuge Changqing

Health is the most important thing in life.

In one's life: health is 1, others are 0.

For example, you have 10 billion deposits, 10 cars, 100 mountains, and 10 suites. Without health, your money will be 0.

Therefore, Zhuge Changqing believes that as long as you live healthily, you are a billionaire now.

Health and longevity come from good health habits.

Zhuge Changqing believes that the Chinese health culture is in line with the law of heaven and focuses on "maintaining the body".

The ancients of our country summarized many ways to live a long life, such as walking often and living to 99. Eat well and live healthily; There are also Taijiquan, Baduanjin, Changquan, hot feet before sleeping, etc. The Yellow Emperor's Classic of Internal Medicine, a treasure of traditional culture, has also made a lot of explanations on health preservation. Hua Tuo, Sun Simiao, Li Shizhen, Zhang Sanfeng and others also put forward many good methods for health preservation.

Zhuge Changqing suggested that those who are destined to get up in the morning to drink a cup of warm water, do a warm-up exercise, exercise joints, press legs, and then walk and jog. Good health is the foundation of everything.

"Walking" is the most popular exercise for the middle-aged and elderly, and also the best and simplest exercise method.

Xinhuanet and xiamen net published the method of walking exercise: take more walks.

Our country has long had the experience of "taking a hundred steps after a meal and living to ninety-nine". People often refer to all kinds of "walking" as "walking", because there is a close relationship between all kinds of walking. However, due to the different goals, nature, methods and methods of walking exercise in practice, its effectiveness also has certain differences. In order to better study and improve the effect of walking exercise, the author advocates that all kinds of "walking" are generally divided into three categories: walking, fitness walking and race walking. We have some understanding of the differences between them, It is of great benefit to improve the effect of exercise.

1、 Walking - ideal relaxing sedative

Zhuge Changqing suggested that if conditions permit, you can combine walking and jogging to achieve good results.

When the words "walk", "walk" and "idle walk" are input into the network engine, they "pull" the words "walk" by the same way. Walking is a leisure sport. It strolls in a relaxed mood. Strictly speaking, it is a mental and intellectual activity. It does not require exercise intensity and speed, it has strong randomness.

American scientists have done such an experiment: 30 60-year-old people who belong to sub-health were divided into three groups: one group took sedatives, the second group took brain tonic, and the third group took a 30-minute walk every day.

The results showed that the walking group had the best effect in relieving fatigue, calming and sleeping.

In modern society, "outing and walking", "walking in the rain" and "walking in the snow" are more popular, which can add more leisurely and self-satisfied interest. Pushkin, the great Russian poet, called walking a "spark of wisdom". Most of his works were conceived in walking. A lot of practice has proved that walking really has the function of mind and intelligence. The more you walk, the stronger your body's ability to eliminate stress hormones, so every exercise is like doing a thorough cleaning for your body.

Modern scientific experiments have proved that walking can increase the sedative hormone that makes people sleep soundly β The quantity of endorphins can resist virus infection and prevent disease.

Take 2-3 minutes to do deep breathing and slow stretching exercises before walking, and then focus on eliminating psychological tension and listening to relaxing music; Repeatedly say to yourself, "I am happy, I have strength, I will succeed" and other encouraging words.

Zhuge Changqing suggested that if you are strong, you can jog and jog to promote blood circulation.

You can also walk with your family and friends. When walking, the head, shoulders, hips, knees and feet are in a straight line. You should maintain this posture called "spine impartiality" throughout the walking process, and look at 10 meters ahead. Take a walk in a quiet and clean place.

2、 Fitness walking - the simplest and most effective aerobic exercise

Zhuge Changqing suggested that everyone should go to bed early and get up early. It is better to walk and jog in the morning. The speed should be faster, at least 20 minutes.

Although we fully affirm the fitness effect of walking, walking cannot replace fitness walking. Walking ≠ fitness walking. Fitness walking is an aerobic exercise, which is the guarantee of cardiovascular health. It is a long-term physical activity without oxygen debt in muscles. This activity can improve the utilization rate of oxygen, reduce quiet heart rate, lower blood pressure and change blood composition, and can also develop collateral circulation and increase the area of coronary artery to prevent coronary heart disease. However, as an aerobic exercise, fitness walking must have a certain exercise intensity, exercise time and exercise speed.

At present, there are many middle-aged and elderly people who love walking exercise. Many people walk every day, but they have little effect in improving health quality and developing physical fitness. That is to say, although walking exercise every day, it can not effectively improve cardiovascular function. Why?

This should start with the fundamental principle of individual differences. Some elderly people, although old, are in good health, not weak and sickly. Their main goal of physical exercise is to maintain and improve their health. Health quality is an important part of human quality. It reflects people's physical function and ability, and it is more representative of people's comprehensive health level.

It includes cardiopulmonary function, muscle strength and endurance, and flexibility. The development of health quality is the exercise goal of young people, as well as the exercise goal of most middle-aged and elderly people (except for the frail and sick people and the elderly over 75 years old). However, some people think that they are old and weak. They only take a leisurely walk, not pay attention to the amount of exercise, and blindly emphasize not to engage in vigorous exercise. In fact, this idea and practice (fitness walking is not a vigorous exercise) is another violation of the principle of individual differences, and is not advisable.

As early as the end of the 19th century, biologists put forward three principles of human movement, that is, excessive exercise is harmful to the body; The amount of exercise is too small to work; Moderate exercise is good for health. The appropriate exercise load is not that the smaller the amount of exercise, the better. Exercise is a kind of energy consumption for the body. Only by consuming a certain amount of energy can we recover better, and gradually improve physical fitness and cardiovascular function. This is called the "excess recovery principle" in sports theory. This is like taking medicine. You should take two pills, but you should take half. Scratching through boots doesn't help much.

Therefore, fitness walking must gradually increase the exercise load. In order to achieve the effect of aerobic exercise, the fitness walk must make the heart rate reach a certain level of exercise. Each time, you should walk with great strides, just like walking across the road. Of course, you don't always have to walk fast.

Walk at least 15-20 minutes and exercise at least 3 times a week.

3、 Keeping confident, optimistic and different from each other is the key to improve the effect of exercise

Zhuge Changqing: Exercise should be cheerful and optimistic, let yourself have a good mood every day, while maintaining confidence, believe that you will always be young, and at the same time vary from person to person, in combination with reality.

From the above analysis, it can be seen that walking exercise is the same, but it is important to choose walking or fitness walking according to your actual situation, that is, age, gender and health status. You can neither exceed your actual ability, nor make a display without practical benefits.

According to the research of foreign sports scientists, at present, only 1% - 3% of the people who really exceed their actual ability in exercise or cause injuries due to excessive exercise are in the minority. The author once conducted a survey in the family building of Northeast Normal University, and found that only 86 of 315 male and female employees aged 50 to 80 can exercise more than three times a week, and only one of 86 people who exercise excessively or are injured due to exercise, which is not typical. More than 80% of the people have the problem that the amount of exercise is too small and the effect of exercise is not obvious, which we should pay special attention to.

Dr. Snyder, a famous American physiologist, After a lifetime of research on the role of sports, he concluded that "long-term exercise is necessary for healthy survival, which is a basic physiological need that cannot be reduced due to civilization. The number of people injured due to excessive muscle activity is very small, but the number of people affected by lack of exercise is more." He also believed that "the warning of stopping or reducing exercise after the age of 40 is absurd".

If the banner of exercise in the past was "life lies in sports", the slogan of exercise today should be "life lies in scientific sports". To be scientific, we should vary from person to person, and make our exercise content and method adapt to our own reality. Some elderly people are healthy and have a good foundation of sports. They can not only walk, exercise walking, but also walk in competition. It is a competitive sports event with high technical requirements and more clear rules.

At home and abroad, there are also many people in their seventies who take part in marathon training or competition.

This shows that the individual differences of the elderly are very large. Some people find it difficult to walk, while others can easily finish the marathon. Our exercises should not be blindly imitated. We should gradually establish a training model with our own characteristics in order to achieve the maximum benefits of exercise. We advocate "light sports" among middle-aged and elderly people, but it is not to deny the fitness role of vigorous sports and competitive sports. The key issue is to vary from person to person.

(Source of this article: xinhuanet, xiamen net)

养生，关键是日常养护，养护好，你的身体才会好。

---- 诸葛长青

    健康是人生最重要的。

    人的一生中：健康是1，其他是0。

    譬如：你有100亿存款、10辆车、100座山、10套房，没有了健康这个1，你的钱财都是0......。

      所以，诸葛长青认为，只要你健康的活着，当下就是亿万富翁。

      健康长寿，来自良好的养生习惯。

     诸葛长青认为，中华养生文化符合天道，把重点放在“养护身体上”。

    我国古人总结了很多长寿之道，譬如：经常走一走、活到九十九。吃饭八分饱、健康活到老；还有太极拳、八段锦、长拳、睡觉之前烫烫脚等等。传统文化宝典黄帝内经等也对养生做过很多阐述。华佗、孙思邈、李时珍、张三丰等也对养生提出了很多好的方法。

    诸葛长青建议有缘者，最好清晨起来喝杯温开水、做一做热身运动、活动一下关节、压压腿，然后散步、慢跑等，好的身体是一切的基础。

   “走”是最受中老年人欢迎的运动，也是最好、最简单的锻炼方式。

   新华网、厦门网刊登了有关散步锻炼的方法：多散步。

   我国早就有“饭后百步走，活到九十九”的养生健身经验。人们常常将各种“走”统称为“散步”，因为各种走之间都有密切联系，可是由于在实践中走步锻炼的目标、性质、方式、方法不同，其效能也有一定差异，为了更好地研究和提高步行锻炼的效果，笔者主张将各种“走”大体上划分为散步、健身走、竞走三类，我们就其之间的差异有所了解，对提高锻炼效果大有裨益。

　　一、散步——理想地放松镇静剂

   诸葛长青建议，有条件的，可以散步、慢跑相结合，这样效果好。

　　当把“溜弯”、“漫步”、“闲走”这样字眼输入网络引擎中时，它们殊途同归地“拽”出这样词语：散步。散步是一种休闲运动。它以闲适的心情，去轻松地漫步。严格地说它是一种健心益智活动。它不要求运动强度和速度，它有较强的随意性。

   美国科学家做过这样的实验：将同属亚健康的30位60岁老年人分成三组，一组服用镇静药，二组服用健脑营养品，第三组每天散步30分钟。

   结果证明：散步组在缓解疲劳、镇静安眠方面，效果最好。

   现代社会更流行“郊游散步”、“雨中散步”、“雪中散步”，这些更能增添悠闲自得的情趣。俄罗斯大诗人普希金，将散步称之为“点燃智慧的火花”，他的作品大都是在散步中构思成的。大量实践证明，散步确有健心益智功能。散步越多，身体消除应激激素的能力越强，所以每运动一次，就如同为自己的身体搞一次大扫除。

　　现代科学实验证明：散步能增加使人睡得香甜的镇静激素β内啡肽的数量，抵抗病毒感染和预防疾病产生。

　　散步要先用2—3分钟时间做深呼吸和慢速伸展运动，然后再开始散步，把注意力集中在消除心理紧张上，听一听轻松音乐；反复对自己说：“我愉快，我有力量，我一定成功”之类鼓舞自己的话。

    诸葛长青建议，如果身体强壮的可以慢跑，慢跑促进血液循环。

     也可以同家人、朋友们一起谈笑风生地走。散步时头、肩、臀部、膝盖和脚成一条直线，应在整个散步过程中保持这种被称为“脊柱不偏不倚”的姿势，并看前方10米处。散步要选择清静、清洁的地方进行。
　  二、健身走——最简单有效地有氧运动

     诸葛长青建议，大家早睡早起，最好清晨散步、慢跑，速度适当快一些，至少20分钟以上。

　　尽管我们充分肯定散步的健心健身效能，但是散步不能代替健身走。散步≠健身走。健身走是一种有氧运动，它是心血管健康的保证，是在肌肉不存在氧债的情况下，进行的长时间身体活动，这种活动可以提高氧的利用率，降低安静心率，降低血压和改变血液成分，还可发展侧枝循环和增大冠状动脉面积，防止冠心病发生。但作为有氧运动的健身走，必须要有一定运动强度、运动时间和运动速度。

   当前有众多的中老年人酷爱步行锻炼，有许多人天天走，但却在增进健康素质和发展体能方面效果不大，也就是说，虽然天天进行走的锻炼，但却没能有效地提高心血管机能。原因何在？

　　这就要从因人而异这个根本原理说起。有些老年人，虽然年迈，但身体状况尚好，并非体弱多病，他们进行体育锻炼的目标主要是保持、提高健康素质。健康素质是人的素质重要组成部分，它反映了人们的身体机能能力，它更能代表人的综合健康水平。

   它包括心肺功能、肌肉力量和耐力以及柔韧性等。发展健康素质是青少年人锻炼目标，也是大部分中老年人锻炼目标（体弱多病和75岁以上老人除外）。然而有的人却自以为年老体衰，只做闲适的散步，不讲究运动量，一味地强调不搞激烈运动，实际上（健身走并非是激烈运动）这种想法和做法，是另一种因人而异原则的违背，并不可取。

　　早在19世纪末叶，生物学家就提出人体运动的三法则，即过量运动有害身体；运动量过小不起作用；适度运动有益健康。适宜运动负荷并非运动量越小越好，运动是对身体的一种能量消耗，只有消耗一定量的能量，才能恢复得更好，也才能逐步提高体能，增强心血管功能。这在体育原理上被称之谓“超量恢复原理”。这就好比服药，本应服用二片有效，你却就吃半片。隔着靴子搔痒痒，不起多大作用。

   所以，健身走，必须要渐进性增加运动负荷。为了达到有氧锻炼效果，健身走必须使心率达到一定锻炼水平，每次要大步流星地走，好似过马路一样急走，当然也并不是都要快步如飞。

   至少要走15－20分钟，每周至少锻炼3次。
   三、保持自信、开朗乐观、因人而异是提高锻炼效果的关键

    诸葛长青：锻炼身体要开朗乐观，每天让自己有好心情，同时保持自信，相信自己永远年轻，同时因人而异，结合实际进行。

　　从上述分析中可以看出，同样是走步锻炼，但重要的是要根据自己的实际情况，即年龄、性别和健康状况，因人而异地选择散步或者健身走，既不能超过自己的实际能力，又不能搞没有实际效益的花架子。

   据国外体育科学家研究发现，在当前，真正在锻炼中超过自己实际能力或者因过度运动造成伤害者是少数，只占1％～3％。笔者曾于东北师范大学家属楼作过调研，发现在315名50～80岁男女职工中，每周能进行3次以上锻炼者仅有86人，在86人中锻炼过度或因锻炼而伤病者仅有1人，而且并不典型。80％以上人都存在着运动量过小，锻炼效果不明显的问题，这是我们特别应提起注意的。

   美国著名生理学家史耐德博士，在进行了一辈子关于体育运动作用的研究后得出结论：“长期从事运动锻炼，是健康生存所必须的，这是一种不能因文明而减退的基本生理需要，由于肌肉活动过多受损伤的人数很少，但由于缺乏运动而影响生长发育和生活质量的人却较多。”他还认为“40岁以后停止或减少运动的警告是荒谬的”。

　　如果说过去运动锻炼的旗帜是“生命在于运动”，而今的锻炼口号应是“生命在于科学运动”。要科学就要因人而异，使我们的锻炼内容方法同我们自己的实际相适应。有的老人身体健壮，运动基础好，不但可以进行散步、健身走，而且可以进行竞走，它是竞技运动项目，有较高的技术要求，更有明确的规则要求。

   在国内外七十多岁老人进行马拉松锻炼或比赛者也大有人在。

   这说明老年人个体差异很大。有的人散步都觉得困难，有的人却能轻松跑完马拉松。我们的锻炼切不可盲目模仿。要逐步建立有自己特点的锻炼模式，以期获得最大的锻炼效益。我们在中老年人群中提倡“轻运动”，但并不是否定激烈运动和竞技运动的健身作用。这其中关键问题是要因人而异。

    （本文资料来源：新华网、厦门网）

 (This article is an original article by Zhuge Changqing, and the pictures are selected from the Internet. Welcome to forward it, and please indicate the source for forwarding)

Introduction to Zhuge Changqing: Zhuge Changqing, the inheritor and promoter of traditional Chinese culture, is willing to "learn from sages, promote virtue, revitalize China and benefit the world" together with people with the same ideals in the world.

(Zhuge Changqing: zhuge8031@163.com ）

Zhuge Changqing mailbox：

zhuge8031@163.com

Zhuge Changqing's Chinese Dream

Learn from sages and carry forward virtue

Revitalizing China for the benefit of the world

 （本文是诸葛长青原创文章，图片选自网络。欢迎转发，转发引用请注明出处）

诸葛长青简介：诸葛长青，中国国学传统文化传承弘扬者，愿与天下志同道合者一起“学习圣贤、弘扬善德、振兴中华、造福世界”。

（诸葛长青：zhuge8031@163.com）

Zhuge Changqing mailbox：

zhuge8031@163.com

  诸葛长青中国梦  

学习圣贤 弘扬善德

振兴中华 造福世界

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