Key points to be mastered in walking.
1. Do some stretching or light exercise to "warm up" before exercise, and then start training. After training, some "recovery exercises" should be carried out to prevent muscle, ligament or joint injury.
It is best to choose a place with fresh air before or half an hour after meals. You can start by walking for 20 minutes every day, at least three times a week. After that, you can gradually increase the walking time and weekly training frequency. After 3 ~ 4 months, you can walk for 45 minutes every day and train for 5 days every week.
3. Exercise with general intensity and moderate intensity is the mainstay. Middle-aged and elderly people should first carry out moderate-intensity walking exercise, and then transition to moderate-intensity walking exercise after several months of exercise adaptation.
4. Walk in a "mutual help environment". If you are a couple or several partners, you will feel very comfortable. Therefore, in order to make walking exercise last longer and reduce sports injuries, patients should exercise with their families, friends or neighbors.
In addition, medical experts have found that the incidence of cardiovascular diseases, neurasthenia, thrombotic diseases and chronic motor system diseases of people who commute and travel on foot for a long time is significantly lower than that of people who like cycling. As a sport, walking has many benefits. It can strengthen the muscle strength of legs and hips, improve the defense ability of muscles, eliminate sprains or spasms, make trunk muscles move, thus improving the posture of spine, and can prevent back diseases, reduce the load of knees and hip joints, prevent bone degeneration and prevent osteoporosis. Experts pointed out that walking can enhance the elasticity of blood vessels and reduce the possibility of blood vessel rupture; Enhance muscle strength; Promote blood circulation and better metabolism; Enhance heart function and make people's heartbeat slow and powerful; Enhance endurance and make people cheerful; Reduce the possibility of fat and cholesterol accumulation on the arterial wall, and reduce the possibility of thrombosis and myocardial infarction; Lowering blood sugar and reducing the possibility of transforming blood sugar into fat; Lower blood pressure and reduce the incidence of heart disease.
However, walking also requires skill. The correct way to keep fit is to hold your chest out, stride, and walk about 60~80 meters per minute. Your arms should be bent at right angles, and your eyes should be kept at the point where the walking distance is 4 ~ 5 meters. Go straight, don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies according to the physique, and it is generally appropriate to have a slight sweat and a heart rate of about 100 times per minute. As long as you persist for 3 weeks, you can see obvious results.
When walking, you can take off your shoes and walk barefoot on sand, boardwalk, pebbles and grass. This will massage the reaction area of the foot, eliminate spasm and relieve headache symptoms. If you don't have those conditions, you can walk the floor indoors, let your feet touch the floor directly, and feel the taste of walking barefoot. But remember, walking barefoot can only be done occasionally, otherwise the load on the soles and joints is too great, which is not good for your health.