Walking slowly is a popular fitness method now, but walking too much will also hurt your knee. The appropriate amount of exercise is slight sweating after exercise, with a heart rate of (220- age) *60% or 70%, walking for 10 minute each time, 2-3 times a day.
15 benefits of walking: 1. Prevention of breast cancer; 2. Reduce the risk of intestinal cancer; 3. Prevent pancreatic cancer; 4. Resist prostate cancer; 5. Improve immunity; 6. Prevent heart disease; 7. Prevention and treatment of diabetes; 8. Avoid fatty liver; 9. Prevent arteriosclerosis; 10. delay the strength aging of joints and legs; 1 1. Relieve osteoporosis; 12. Improve the pain of waist, shoulder and head; 13. Stay away from Alzheimer's disease; 14. regulate sleep and eliminate stress; 15. Walking fast is good for longevity.
It is best to walk 6000 steps every day. It is said that a person walks ten thousand steps a day. In one day, he walked a few steps in the toilet, upstairs and downstairs, and in the office, adding up to 4000 steps. Get rid of these 4000 steps, 6000 steps can really improve health! Moreover, it is best to finish these 6000 steps in one breath.
The best speed of the road is two steps per second!
For most people, it is appropriate to walk at a speed of 120~ 140 steps per minute (about 5.5~6 kilometers per hour), about two steps per second. Walk slowly before walking (about 70~90 steps per minute, equivalent to 3~4 kilometers per hour) to warm up. After walking 6000 steps, you can walk at a medium speed (90~ 100 steps per minute, equivalent to 4-5 kilometers per hour) as a finishing exercise after exercise.
Many people will have sudden weakness of the knee joint when walking, and at the same time, the knee joint will also be painful. These symptoms are caused by patellar joint disorder, knee osteoarthritis or lumbar disc herniation. It is recommended to seek medical treatment as soon as possible, and at the same time pay attention to reducing exercise, avoiding climbing mountains and stairs, and keeping warm.