“健身八步走”对降低人体总胆固醇、血糖、血压显示了明显的作用，被运动医学专家、心理学专家、营养学专家、医学专家誉为“21世纪的健身法宝”。
第一个步法：大步走 通常走一小时，和用大步走、走20分钟的效果没法比!因为大步走，全身的肌肉参与运动量非常大，另外，在肌肉用力的情况下，血液循环的量也可以加大。所以真正要想练好走步，首先必须大步走。给大家的建议是：一个男同志，你回家走100米，用不超过100步走完，而一个女同志100米最好用不超过110步走完，这样走的距离通常要比我们每一步大了10厘米到20厘米。
第二个步法：十点十分走 水平抬臂这个位置叫九点一刻，再向上斜举臂，这个位置叫十点十分。“十点十分走”，把胸挺起来，头昂起来，每天坚持200步，我们很多人的颈椎会得到有效锻炼。
第三个步法：行走中的呼吸锻炼 有两种方法：一是每走一步的自由呼吸；第二种方法，就是行走过程当中踩着一、二、三、四的节律，可以有效提高我们肺部功能。一、二、三慢吸、深吸，第四步快呼，循环往复，可使氧气和我们肺泡之间的红血球及二氧化碳交换的几率增大，促使你全身充氧。
第四个步法：一定要扭一扭 老年人走路的时候没事扭一扭，过去老话里叫“摇头摆尾扭一扭”。老年人的腰颈关节的灵活度差，每天走一走、扭一扭，扭就是良性的内脏按摩，对于防治大小便不畅等效果非常好。
第五个步法：高抬腿走 很多老年人从来不练抬腿，抬腿能力就越来越差。老年人骼腰肌的力量非常的重要，高抬腿走可以锻炼它。大腿屈膝高抬，每天坚持高抬腿走100步，你会发现走台阶都不怕了，抬腿而过。
第六个步法：认真走 很多老年人走路的时候都有问题，就是脚腕萎缩造成的难以直行。大家还没有意识到老人神经系统下降是非常可怕的事情，希望大家认真地走。每走一步，脑子一定要想着脚，要十个脚指头走路。这样，大脑会控制脚指头每一个动作，这时候神经反复锻炼的收获是什么呢？可以提高神经系统的调控能力，有效弱化小脑萎缩的高发。
第七个步法：“弹着走” 两脚朝前，每走一步十趾都用力，特别是大脚指头用力，把人弹起来。“弹”着走有好几种收获，第一是脚指头锻炼，其次对于脚弓的锻炼、脚腕的锻炼，抑制拇外翻和减肥效果非常好。
第八个步法：倒着走 倒着走要有参照物，注意安全。上身挺直，腿自然下落，前脚掌着地再过渡到全脚，手臂自然摆动，保持整体平衡。小心地先用脚指头着地，重心在前面，稍微踩空了，也不会摔跟头。这样走可以强化腰腿肌肉，增强平衡，比正行耗氧多。
译文:
The eight footwork of fitness lead you to health
The eight footwork of fitness show obvious effect on lowering total cholesterol, blood sugar, and blood pressureof human body, so it is regarded as the magic weapon of fitness in 21st century by sports medicine expert, psychology expert, nutrition expert and medicine expert.
The first footwork: walk in large step. An hour＇s walk in usual step is much inferior to 20-minutes walk in large step, for the exercise of the muscles in the whole body is strenuous when walk in large step. Besides, while the muscles are working, the blood circulation can be improved. Therefore, to master the set of footwork well, it should walk in large step first. I suggest that a male should finish 100m with less than 100 steps, and less than 110 steps for female. In this way, each step is more than 10cm to 20cm to that of usual.
The second footwork: walk in the posture as the clock hands pointing in ten past ten. The posture of lifting arms horizontally is called the posture as the clock hands pointing in fifteen past nine, and the posture of slanting arms upwards is called the posture as the clock hands pointing in ten past ten. Walking in the posture as the clock hands pointing in ten past ten is to walk 200 steps every day with upright chest and uplifted head. In this way, the cervical spine can be trained effectively.
The third footwork: do breathing exercise while walking. There are two methods. First, breathe freely in each step. Second, keep the pace in one by one while walking, which can effectively improve the function of lung. Breathe from slowly to deeply first, and then breathe quickly. Doing that frequently and regularly, the exchanging rate between oxygen and the red corpuscles of blood and carbon dioxide in lung would increase, filling the body with oxygen.
The forth footwork: the elderly should twist their bodies slightly while walking. There is an old saying that shake head swing waist and twist body. The lumbar joints and neck joints of the elderly are not so flexible. That walk every day and twist body every day, which amounts to the benign massage to internal organs, is beneficial to the prevention the excretion obstruction.
The fifth footstep: walk with holding legs high. Most of the elderly never practice holding legs, and then the ability of holding legs would be worse and worse. It is very important to keep the elderly＇s skeleton muscle strong, which can be trained through walking with holding legs high. Walk 200 steps with holding legs high every day, then you will find that you are no longer afraid of walking up the stairs. You can pass them with holding legs high.
The sixth footwork: walk consciously. There is problem when most of the elderly walk, which is the difficulty to walk straight caused by the atrophy of ankle. People do not realize that the weakening of the elderly＇s nervous system is horrible. Every one should walk consciously. It should keep the foot in mind when walk each step and walk with the ten toes. In this way, brain would control every movement of toe. What is the benefit of training nerve repeatedly? That is the improvement of the control ability of nervous system and the effective prevention of cerebellum atrophy.
The seventh footwork: walk in bouncing. Make the feet head forwards and use all the ten toes, especially the big toe, hard, in each step, to bounce your body up. There are several benefits of walking in bouncing. The first one is that it can train the toes. The second one is that it can train the interior of foot and ankle, prevent the toes turning outwards, and effectively lose weight.
The eighth footwork: walk backwards. Some references are necessary while walking backwards and it should pay attention to safety. Keep upper body uplifted, lower the legs naturally, and land the front sole on the ground first and then the whole foot. Swing the arms naturally and keep balance. Land on the ground with toes carefully first, so the centre of gravity is set in the front side. Then it won＇t tumble even lose balance. Walk in this way, the muscles of waist and legs can be strengthened, the balance sense can be improved, and the consumption of oxygen is more than that of walking forwards.