Healthy walking is a very gentle fitness exercise. Let me introduce you to the precautions of healthy walking, hoping to help you!
Five key points to pay attention to in healthy walking.
1. Don't pursue steps unilaterally.
Young people can walk properly, but don't "show off" on social media. Blind "runaway" may damage joints and muscles, and may lead to fatigue fractures over time, and even damage the respiratory system and cardiovascular system.
be decently dressed
Because you usually walk on hard roads, such as square brick roads, cement roads and asphalt roads, you must choose sports shoes with good cushioning performance. If you wear leather shoes or even women wear high heels, you'd better not go that far. Wear high-elastic pants as far as possible, which has protective effect on knee and ankle joints and is breathable.
Observe your heart rate.
After walking, the heart rate reached "170- age". For example, a 60-year-old man's heart rate after exercise is 1 10 times per minute. If the heart rate exceeds this value, it is excessive walking. If golden flowers appear after walking, the waist and knees are sore, and the amount of exercise is too large, it should be reduced appropriately.
Relax your pace
When walking, keep your upper body straight and relax your hands as much as possible. If you work too hard, you may cause muscle damage to your shoulder and back. The pace of the legs should also be relaxed, and don't exert yourself deliberately, otherwise it will easily cause damage to the muscles and ligaments of the legs.
Avoid catching a cold
If you take a brisk walk, you will easily sweat, especially in autumn and winter. It's hot, so take off your clothes at the right time. It is recommended to prepare a small towel and wipe it at any time when sweating to avoid catching cold.
Related reading: It is healthiest to walk 6000- 10000 steps every day.
According to Article 33 of the latest edition of China Citizens' Health Literacy 66 issued by the National Health and Family Planning Commission this year, adults should take 6000- 10000 steps of physical activity every day. The number of steps here refers to the stride and speed of normal walking, and don't deliberately speed up and increase the pace.
Of course, the 6000- 10000 steps here can only achieve the effect of not damaging the body and consume limited calories. If there is a need to lose weight, of course, you can't just walk, you need to cooperate with other sports methods.
;