The intensity of walking can be known from the speed. Walking is mostly calculated by "minute speed", which refers to how many meters you walk in one minute. Standard walking speed: daily walking ╱ 1 minute 60 ~ 70m ╱ 1 minute 90 ~100m; Silver-haired people (for longevity and health care) ╱ 1 minute to maintain 55 million.
PS: If you don't like sports at ordinary times, it is suggested to start with low-intensity exercise and walk at a slow pace of about 50-70 steps/minute, or combine your own situation to reach the level of being able to speak during exercise and achieve health goals.
2. How much is it?
Now, no matter on WeChat, Weibo, Alipay or Xiaomi Sports, there are steps to count, which also makes many people pursue 10,000 steps every day, which makes people like it, send Weibo and collect green energy. But do you really have to take the 10000 step? The American Sports Medicine Association gives the minimum recommended range of promoting health and improving physical fitness: 5400 ~ 7900 steps/day. People who are weak can achieve the goal of improving their health by taking 5,400 steps every day, while people who are in good health need more steps, and they can achieve the goal of improving their health by taking 7,900 steps.
3. How long does it take to walk?
The regular exercise guidelines of American Sports Medicine Association and American Heart Association point out that the recommended amount of aerobic exercise of 30 minutes is needed by ordinary adults to keep healthy and reduce the risk of chronic diseases. It is necessary to exercise for 60-90 minutes at a time if you want to lose weight or keep weight. It is best to do it 3-5 times a week, and it is best to do it every other day.
Therefore, our best walking time usually takes 40-45 minutes. Of course, for patients with chronic diseases, the exercise time is shortened according to different people, but the average exercise time we recommend is about 20-30 minutes, which also includes warm-up and finishing time.
4. How to get there?
A brisk walk is a perfect exercise. A brisk walk requires striding, agility, swinging your arms and holding your head high. Safer than jogging, more effective than walking.
When walking, the body should be as straight as possible, and the cervical vertebra and spine should be in a straight line. Do not look up or down with your eyes. It's best to look straight ahead. At this time, we should pay attention to the relaxation of shoulders, and do not deliberately maintain a fixed walking posture, so as not to cause neck and shoulder discomfort; Relax your arms and let your wrists swing back and forth naturally.
Ps: Don't walk with loads such as bags on your back, and don't do warm-up exercises. Although walking is the simplest exercise, there are many problems to be paid attention to in terms of speed, time and posture. Only by exercising in the right way can we achieve the corresponding sports benefits.