在家里和工作中散步有利于健康和健身

走的好处

散步的好处很多. Walking is free, easy to do and easy on your joints, bones and muscles. Walking is an aerobic exercise that strengthens and stimulates the lungs and heart and the body's utilization of oxygen. Walking also helps people become stronger, fitter and even happier. 作为一种锻炼方式, 步行降低血压, reduces body fat and improves cholesterol levels and blood sugar levels. 走路可以减少久坐的影响.

 

大多数计步器的目标是从10开始的,每天000步, which for most people is 5 miles and meets the 30 minutes a day, 或者每周至少进行150分钟的适度运动 美国疾病控制与预防中心建议. Walking is definitely a healthy, enjoyable activity for individuals of any age, parents and children.

 

上班时走路

A simple lunchtime walk can have a significant impact on your mood and help 减少工作压力. You can also take walks while making phone calls (use a wired headset or your phone's speaker function so you can stay aware of your surroundings) or walk a few laps around your office building before entering and after leaving the building. 散步时，这里有一些建议:

• 预测步行时间. 不要上班迟到，也不要回到办公桌前. 你走路去上班要花多长时间? 这是你第一次步行上下班, consider planning on a pace of 20 minutes per mile or 12 minutes per kilometer. Or, take a "practice"trip on a day you don't work so you can get a feel for your pace.
  
• 在办公室放一双运动鞋. 如果你计划在工作日散步, you might be more comfortable if you have a pair of sneakers available to change into. Or, 如果你走路去上班, you may need to change to shoes more appropriate for your work environment when you arrive, either by leaving them at work or carrying them with you.
  
• 补充你的身体. 如果你的步行时间超过20分钟, plan for a cup of water every 20 minutes by carrying it with you.
  
• 组建一个小组. 健身和社交! 每天找几个同事一起散步.

在外面散步

Taking family walks in the evening allows time to catch up on your kids' and significant other's day. 步行有很多好处，而且可以安全进行. 这里有一些建议，让你既安全又愉快:

• 规划适合步行的路线. Sit down with your family to map out a well-lit route with sidewalks, crosswalks and little traffic. If you live in a large city or have safety concerns about your neighborhood, 开车去找附近的小路.
  
• 教学与实践 行人安全. Use walks as an opportunity to educate kids about safety. 解释不同的交通信号, remind your kids to stop at the edge of driveways to watch for cars and teach them never to cross streets within 10 feet in front of buses or other large 车辆s.
  
• 避免干扰. Avoid multi-tasking and minimize distractions, such as talking on the phone, while walking. Also, always be aware of your surroundings to avoid accidents.
  
• 安全使用婴儿车. 停车时使用车轮刹车, wear a stroller wrist strap for extra control and always use the stroller safety belt even on short walks around the block. 走路时不要把宠物的皮带拴在婴儿车上. 如果你的 child is too big for a stroller, hold his or her hand to keep them close by.
• 把狗养在身边. Make sure they're leashed at all times and avoid letting your dog greet other walkers. 如果你的 狗咬 有些人，你可能要对受伤负责.

散步的好处

Aside from getting away from the home or office, t在这里 are healthy benefits to walking. 它可以:

• 减少身体脂肪，帮助你减肥
• 改善血糖和胆固醇水平
• 降低血压
• 改善心情，缓解压力

这是很重要的 行人安全 当你开车的时候也是. Pay close attention to your surroundings and obey all traffic laws and signals.