Walking is of great help, whether it is physical or psychological. In his book "100 Science-based strategy of science," Japanese ophthalmologist and a clinical professor at the Department of Medicine at Tokyo University of Science, introduced how to integrate "walking" into daily life through his own experience, from walking at one stop to using the underground ladder as a free gym, gradually explaining the positive impact of walking on the body, thinking and emotions.

Doctor Kato pointed out that walking can help relax your emotions and improve your mental health. If you want to increase the distance you walk in your daily life, there is a good way to pass on since ancient times, which is to "take a stop." Get off at the previous stop at the destination and complete the last distance by walking. If you do this when you go to and from get off work, you can walk a very visible distance every day.

Kato claimed that he also actually took this habit of walking one stop. Not only can he clear his thoughts when walking, but he often showed good points. You will be interested in enjoying the surrounding scenery, feeling the season changes, and treat walking as a daily ritual. In modern society, the opportunity to walk is reduced day by day, so "deliberately creating walking time" has become particularly important.

If you are in a city, the distance between one stop is about 1 to 2 kilometers. There is no need to schedule a special time to exercise, nor do you have to make up your mind to "come and run". Just integrate your walking into daily activities such as commuting or shopping.

The following are tips for "walking one stop":

‧Don't line up the itinerary too tightly, and reserve plenty of time to move

‧Wear footwear and walkable shoes at ordinary times, and you can start the journey at any time

‧With the phone in the bag, enjoy the scenery and walk within 10 minutes, just use it

For people living in suburbs or places, the distance of one stop may be 4 kilometers, and the walking difficulty is relatively high. It takes about 1 hour to 4 kilometers, and it is not easy to implement every day.

However, if a person who is accustomed to car transportation, he often chooses to start a car even if he only goes to the nearby to buy something or eat. If the distance is within 10 minutes of walking, try not to sneak around and move by walking. Even if you need to start a car, you can choose a parking lot a little further so that you can walk for 1 to 2 minutes after getting off the car, or deliberately walk to the destination as a short walk.

Up and downstairs are effective muscle strength training

Many philosophers from ancient and modern times, both at home and abroad, love to walk. German philosopher Kant is known for walking at a fixed time every day, saying that he is thinking during a walk. Kyoto's "Philosophy" is named after Nishida's Kataro takes a walk every morning and performs philosophical thinking.

Of course, sometimes you can think of nothing, just simply enjoy the surrounding scenery and make your heart feel good. In a life that is always associated with digital equipment, this deliberate "breaking time" also helps detoxify the mind.

Performanceless climbing stairs? Then start from the lower stairs to muscle strength training. You may think that you need to do something special, but in fact, as long as you pay a little attention to your daily life, you can also achieve effective training. The most typical example is "up and down the stairs". Many people think that only the "upper floor" is considered exercise, but in fact, the "downward floor" also has the effect of muscle training.

Doctor Kato analyzed that muscle cells are divided into two types: "fast muscle" and "slow muscle". Although there are differences in physical conditions, most of the muscles are usually half of each. Fast muscles are used for instant explosion or rapid movement, while slow muscles are used for long-lasting endurance.

The upper staircase can train cardiopulmonary function and slow muscles and strengthen endurance; the lower staircase can use fast muscles more often, which can effectively increase muscle strength and muscle mass. In addition, the lower staircase also requires multiple links to work together and maintain balance, which can also stimulate the brain and neural systems, help improve coordination and stability.

If you are busy with work, tired and feel that you are unable to climb the stairs, then start with "taking the stairs and getting off the stairs". It has a low burden on the heart and lungs, is not tiring in practice, and can bring efficient health effects.

The underground station with several floors underground is the long staircase of the free gym, which is the simplest and free sports venue. It's better to take advantage of these free facilities than paying to go to the gym every month. If you think it is too deep and inconvenient to think from a different perspective: this is a sports opportunity to come to the door. Rather than spending time on elevators or escalators, it is better to climb the stairs directly to make movement a part of daily life.

Want to maintain health. Choose the way to "enjoy sports"

Do you think the more intense the sports are, the more effective it is? Sports may not necessarily require hard work. If the purpose is to improve competition skills, it requires strict training; but if the purpose is to maintain rest and maintain health, "enjoy sports" is the king. Moving in a suitable way will not only relieve work and human pressure, but also make it easier to persist for a long time.