1, simple
When walking, pay attention to stand up straight, raise your head, hold your chest and abdomen, and look straight ahead.
2. Smooth
When walking, let the heel land first, step on it and then lift the other foot. At the same time, your arms should swing naturally at both sides of your body in a relaxed state to keep your body balanced. Step evenly, lean forward slightly when starting, let the center of gravity fall on the palm of your front foot, and the center of gravity should move with the footsteps and constantly transition forward. Pay attention to straighten your knees when your front foot touches the ground and your back foot leaves the ground.
Step 3: Straight line
When walking, you should pay attention to your toes sticking out forward, not inward or outward, so as to ensure that your body goes straight ahead and does not sway from side to side. Poor walking posture is probably caused by problems with the lumbar spine or pelvis. If the patient feels uncomfortable when walking.
Precautions for walking
First of all, keep the correct walking posture. When walking, you should pay attention to raising your head, chest and abdomen, look straight ahead, and swing your arms back and forth naturally close to your sides. Secondly, the pace is the key factor to determine the exercise effect. Too slow is difficult to exercise, too fast may exceed the load of the body.
The American Sports Medicine Association recommends that healthy adults engage in moderate-intensity physical activities, that is, keep walking at a moderate speed (90 ~ 120 steps/minute). If you walk like this, your body will sweat slightly and your heart rate will increase.
In terms of time and frequency, I suggest you take a walk for about 30 minutes every day. According to the moderate walking speed, you only need to walk about 3300 steps a day, so you can achieve the purpose of exercise by walking about 150 minutes a week.