avoid 5 big mistakes make walking exercise healthier


Exercise doesn't necessarily mean going to the gym; walking is the best way to do it. As early as 1992, the World Health Organization pointed out that walking is one of the best exercises in the world. It is simple, easy to do, doesn't cost money, and is the most economical and affordable exercise.




Walking is the most affordable exercise.


There is an old saying: 'Among all exercises, walking comes first.' Walking has many benefits. It can move your muscles and bones, make blocked meridians smooth, and strengthen your limbs. It can enhance heart and lung function and improve blood circulation. Walking every day can also improve the quality of your sleep at night. The ancients said, 'Walking nourishes the spirit.' Walking can help your brain recover from a day of stressful work, keeping your energy and physical strength high. Walking is also the safest form of exercise. Unlike playing football, swimming, running, or climbing, it is not intense and is suitable for people of all ages. More importantly, it can significantly reduce diabetes.


To make the most of walking, we need to adhere to three numbers: three, five, and seven. 'Three' means walking for at least 30 minutes and more than 3 kilometers each day. Since the benefits of each exercise session only last for 48 hours, regular exercise is necessary for the body to truly benefit, so exercise at least five times a week. 'Seven' means that the heart rate after exercise plus your age should be around 170, equivalent to moderate-intensity exercise. Exercise also has 'three haves' and 'three don'ts.' The 'three haves' are persistence, order, and moderation. The 'three don'ts' are not comparing, not competing, and not overdoing it.


Be aware of five major mistakes in brisk walking.


Not keeping your back straight.


Many people who enjoy brisk walking can initially keep their heads up and chests out, but over time, they become lazy and end up with a 'hunched back.' Over time, this can lead to shoulder and neck discomfort, and it is especially unsuitable for people with lumbar spine issues. When walking briskly, try to keep your body upright, with your cervical and spinal vertebrae in a straight line. Avoid looking up or down; it's best to look straight ahead. Relax your shoulders and avoid maintaining a fixed walking posture to prevent neck and shoulder discomfort.


Not tucking in your abdomen.


Walking with a protruding belly not only looks bad but also makes walking more strenuous and less effective for weight loss. When walking briskly, pay attention to slowly tightening your abdomen and then gradually relaxing it with the rhythm of your movements. This tightening and relaxing can effectively exercise your abdominal muscles.


Swinging your limbs erratically.


Some people like to swing their arms while walking briskly, thinking it increases the amount of exercise. In reality, if the arm swing is too large and the steps are not consistent, it will reduce the effectiveness of the exercise, making you more tired and slowing you down. The correct way is to relax your arms and let your wrists swing naturally back and forth, not higher than your shoulders.


Walking with weights.


Some brisk walkers carry backpacks or other items. If the load is too heavy, it puts too much strain on the knees, making injury more likely. The weight should be such that walking does not feel strenuous.


Sudden stops.


Many people start walking without warming up, which can easily strain muscles. Therefore, do some moderate stretching before walking briskly. When your feet feel a bit warm, you can gradually increase your speed. When you want to rest, don't stop suddenly; slow down before coming to a stop.


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Created: 2016-06-30 02:33:51