Walk intelligently, reduce unnecessary backache and knee pain and make walking more interesting! Walking can bring health and happiness, walk smart and safely, master the essentials of walking, avoid sports injuries, and walk crazy together!
Walk smart, protect your waist and knees, and start with warm-up and exercise. Although walking is not strenuous exercise, warm-up exercise can not be ignored! Before walking, you can do simple stretching exercises to improve the range of motion of the knee joint and increase the extensibility of the muscles of the limbs. One of the correct walking postures, "hold your head up, chest up and abdomen in", highlights the importance of the muscles in the back, so a complete warm-up can avoid backache. Five simple moves help you warm up easily from top to bottom:
Neck extension: slowly shake the neck forward, backward, left and right respectively. Stretch your arms and wrists: cross your hands and fingers, palms inward, and stretch your waist, back and legs forward, up, left and right. Feet are shoulder-width apart, knees are relaxed, and they slowly extend downward from the cervical spine, chest, stomach, thighs and calves. Lift your knees left and right: your feet are shoulder width apart, raise your knees and relax the knees that support your feet. * * * Squat, stretch your arms and lift your knees: Squat, stretch your knees together, make a fist with your palms inward and swing back and forth. In addition to the above five kinds of warm-up exercises, we should walk slowly for the first five minutes to help the body's blood circulation evenly distribute to the muscles that exert strength, raise the temperature and increase muscle softness, thus effectively preventing sports injuries.
Don't rush home just after exercise! Slow down the walking speed, change to normal walking, keep 10- 15 minutes, and cooperate with four gentle movements:
Stretch your left and right feet forward: take a small step forward, * * * sit well, with your knees slightly bent to support your feet, and your left and right feet stretched out in front of the back of your legs, and pull back: find a railing or chair that you can hold to support your knees to relax, grab the ankle of the other foot with your hands, bend your knees backward, and stretch your left and right shoulders with your feet together in front of your thighs: one hand is straight to the other side, and the other hand is pushed inward in the chest direction. Stretch the shoulder muscles and push back the elbow: after one hand is straightened, the elbow bends down and the other hand assists in pushing back. After stretching triceps, when you don't breathe enough, you can replenish water, or eat some protein food to replenish lost water and nutrition!
I remind you that it usually takes 30 minutes to walk, 1 hour or even longer. Nutritional supplements can help the body recover quickly and reduce fatigue, such as soybean milk or milk in convenience stores, with sweet potatoes, bread and other foods, or salads, boiled eggs and milk prepared in advance in the refrigerator at home, supplemented with protein, sugar and water at the same time, which can make us recover faster!
Remind you to replenish water (600ml/ hour) while walking. If it takes more than 30 minutes, you can supplement carbohydrates to make walking full of energy!
Choose a pair of good shoes and walk healthily and persistently. "If you want to do a good job, you must sharpen your tools first." Walking is a long-term exercise, and the most important thing is of course sports shoes! Good shoes can help you walk easily and reduce sports injuries! Matters needing attention in shoe selection:
A good coating can protect our ankles, support our muscles, make it easier for us to exert ourselves, and also prevent sports injuries when stepping on uneven roads. Remember to choose a style with good coating and support when choosing shoes.
Walking with moderate hardness of insoles is the exercise of repeating the same posture for a long time. Every time you walk, there are thousands or tens of thousands of steps. Repeated trampling on the ground will impact the soles of your feet, making your knees vulnerable to pressure. Too hard insoles have poor cushioning ability, and too soft insoles are easy to slip and not easy to exert force. So when you buy shoes, you must try them on and make sure they are comfortable to walk. After all, this pair of shoes will accompany us around the streets and find a pair of comfortable shoes.
Clothing is also the key. Besides shoes, don't forget to wear them. When the exercise reaches enough intensity, we will sweat and dissipate heat. Wearing sweaty or breathable clothes can help cool down and achieve the effect of exercise. Therefore, to walk effectively, we should not only choose a pair of good shoes, but also pay special attention to clothes!
Will the time and distance of walking hurt your waist and knees? At each stage of walking, you can adjust the intensity and distance according to your personal situation, and you can also arrange different places and places to walk. Beginners suggest to establish exercise habits by "life-style walking", and choose short distance, short distance and convenient walking mode according to their current exercise ability, so as to develop exercise habits and reduce the occurrence of sports injuries.
Experienced people can try "long-distance walking" or "sports walking" to improve the walking time and distance, but because of the high intensity, you must not forget to warm up and exercise, protect your knees and joints, and make every walk not only effective but also healthy. "Long-distance hiking" can be arranged on trails, river banks, gentle slopes or famous scenic spots in various regions. These lines are not easily disturbed by vehicles, but also can take care of leisure travel, so that both physiology and psychology can get excellent rest and relaxation.
For relevant information, please refer to the hiking map on the website of "Taipei Healthy City", or choose the pro-mountain trail, circular trail, characteristic trail and convenient MRT trail carefully designed by the Geotechnical Engineering Department of Taipei City Works Bureau. Open the website with your fingers and plan your weekend hiking happily!
This article approved the self-eating category. See here for the original text. ※.