1, walk for at least 30 minutes every day.
Take a walk for 5 days a week and exercise for 30 minutes every day to achieve the effect of losing weight and exercising.
2. Walking posture is very important
To turn walking into exercise, you need the right posture first. The walking posture should be to look forward (but don't lean forward), relax the neck, shoulders and back, and swing your arms freely at your sides. When walking fast, if you want to stop, first go back to the warm-up speed, and don't stop suddenly.
Step 3 Choose the right walking shoes
Shoes are also exquisite. The heels of shoes should be slightly higher, the toes should be slightly looser, and the feet should be wrapped with hard materials around the shoes. This will make you feel better when you walk.
4. Warm up before you go and relax your muscles after you finish.
When you start walking, you shouldn't be too fast. You can warm up for about five minutes, and then gradually speed up. As the saying goes, it is necessary to warm up without unprepared exercise. Warm-up exercises can help your cardiovascular system function normally and increase blood flow to your muscles. Relaxing muscles afterwards helps to lower heart rate and blood pressure, while avoiding muscle spasm.
Step up your pace.
If you are just beginning to exercise (or have been exercising for a while), slow down at first, and then gradually increase the speed and walking time after your body adapts. Soon, try jogging, which is about twice as fast as walking (about 5-6 kilometers per hour).
Step 6 challenge the slope
Once you get used to walking, don't be afraid to challenge yourself. You can try climbing stairs, climbing mountains and even hiking. This will increase your heart rate and be more beneficial to your health. The beating of the heart can bring more nutrients and oxygen to the blood and muscles, eliminate carbon dioxide in the body and increase nitric oxide. Nitric oxide is a super anti-inflammatory substance, which can strengthen the immune system and help prevent cancer.
7. Go for a walk in your favorite place.
Walking in wooded places (such as parks) can enhance immune function, reduce cortisol levels and even balance blood pressure. Or choose other places you like, you can also make your mood more pleasant, promote your health, improve your mentality and encourage yourself to keep going.
8. Eat healthily
Finally, don't rely on walking (or any daily exercise) to achieve your fitness and health goals. A healthy diet is also important. Eat more organic food, green vegetables and drink more hot water.