Come learn to step! Exercise your lower body muscles

The intensity of stepping is equivalent to playing golf

Some people may think: If you just stand still, it shouldn’t be considered a great exercise, right? However, this seemingly easy action should not be underestimated. In coordination with the second hand, step at a pace of two steps per second, which is equivalent to the intensity of sports such as playing golf or riding a bicycle.

If you lift it 90 degrees from the hip joint, it is almost the same level of brisk walking. For ordinary people, developing this level of exercise habits will be very helpful in maintaining health. If you do one-minute stepping exercises repeatedly several times every day when you have free time, your body will definitely see changes. Some people feel that they have to do something to stay healthy, but they never put it into action. If you are this kind of person, start now with stepping that you can do at home anytime! This is the best place to start developing an exercise habit.

If the static activity level is one, the intensity of normal walking is three times that. Developing the habit of exercising more than normal walking is an indispensable way to prevent lifestyle diseases and maintain health. Even if you do it at a pace of one step per second, the intensity of stepping is four times that of being stationary, which is equivalent to playing golf, riding a bicycle, or walking slowly in water, playing billiards, etc.

Awaken the muscles of the lower body through stepping

Now, think back to how you normally walk. You didn't lift your thighs! Moreover, the number of people who walk with a shuffling gait as they age is alarmingly high. Marching in place is an action performed by repeatedly lifting the left and right thighs. Through this movement, the muscles in the lower body that are not usually used will be stimulated.

More specifically, the thighs, buttocks, and the iliopsoas muscle that connects the upper and lower body. This is one of the largest muscles in the body and is the basic muscle used for walking or running. As we age, it also declines rapidly. By stepping, you can stimulate and exercise this large muscle. It's never too late to start exercising and rejuvenating your muscles. Please believe that from the moment you take the first step, your muscles will really "wake up".

By stepping, you can exercise these muscles!

• Thigh

The psoas muscle, which connects the spine and thigh bone, is the main muscle that works when flexing the hip joint and lifting the thigh.

• thigh

The large muscle that covers the base of the foot to the knee. These are the muscles that work when you flex your hip joint or straighten your knee.

• Hips

The muscles that cover the back of the pelvis and entire buttocks. It can help the hip joint stretch when standing or walking.

This article is from Times Culture's "Slow Movement"