Chinese Health Handbook

Author: Dr. Ma / Country: Mainland China
Publisher:
Publish Date: 2006-05-01
Features: Why Walking Is a Simple Exercise
Walking is a simple and easily accessible form of fitness activity in daily life. Although its intensity is not high, its health benefits are significant and are not limited by age, physical condition, gender, or location. Walking promotes health because its informal, leisurely nature, combined with coordinated movements of the limbs and torso, allows the entire body's muscles, joints, and tendons to receive moderate exercise. Additionally, the relaxed and pleasant mood enhances blood and qi flow throughout the body, providing a sense of ease and tranquility. This helps alleviate nervous system tension and reduces physical and mental fatigue caused by daytime study or work. At the same time, walking after meals aids in digestion and absorption.
To achieve the health benefits of walking, the following points should be noted:
During walking, the body should be naturally relaxed, with a steady and unhurried pace—avoid rushing. At the same time, the mind should be calm, free from trivial worries. This helps ensure coordinated and effortless movements, a relaxed and pleasant state of mind, and thus physical and mental relaxation through moderate exercise.
Walking does not need to be rigid; simply walking can be monotonous, so it can be combined with other activities to increase interest. Examples include walking with friends, strolling to admire flowers, or exploring scenic spots. These activities not only exercise the body but also satisfy the eyes and soothe the mind, blending exercise with entertainment—truly a win-win situation.
The speed of walking can be adjusted based on individual physical condition, following the principle of gradual progression. Methods include:
- Walking at a leisurely pace with intermittent stops and changes in speed, often used by those with weak health.
- Walking at a moderate pace of about 60 steps per minute, suitable after meals.
- Walking briskly at a speed of about 120 steps per minute.
The ideal time for walking is in the morning, after meals, or before bed. In the morning, fresh air and moderate exercise help invigorate the body and mind. After meals, walking aids digestion. Before bed, walking promotes mental calmness and facilitates quicker sleep.
In summary, the key to walking for health is consistency, not the form. The idea that results can be achieved in just three to seven days is unrealistic. However, with perseverance, walking remains an excellent and accessible method for fitness. This is especially true for those with neurasthenia, poor digestion, or obesity. P14