7 ways to easily “walk” out of longevity! Everyone can do it

I am used to driving, taking the bus or subway to get off work every day. I never take the stairs if I can take the elevator. Walking distances of more than 10 minutes are daunting...

In the busy lives of modern people, not only has exercise become a luxury, but even the opportunities to walk are becoming fewer and fewer, so much so that some experts exclaim that walking is slowly disappearing from people's daily lives.

Don’t underestimate “walking”, a simple thing that can be done by just moving your legs. It is recognized by the World Health Organization as “the best exercise in the world”. Research has shown that walking provides many benefits for your bones, muscles, and joints.

Location: Plastic playground or grass is best

For walking, you should choose a safe place with fresh air, wide view, and preferably one with a plastic playground or grass. Avoid brisk walking on roads with heavy traffic and poor air quality. Asphalt and concrete roads are too hard and have a great impact on the knees and ankles.

Shoes and clothes: Sports shoes protect the spine, and clothes must be breathable

Choose sports shoes with good elasticity and arch pads to effectively protect the spine. It is best if the clothes are made of breathable and loose materials, with bright colors or decorated with reflective strips to reduce the occurrence of traffic accidents.

Action: Posture coordination, toes turned in

The standard walking posture is: eyes looking straight ahead, torso naturally straightened, body center of gravity slightly leaning forward, arms swinging back and forth, forming a 90-degree angle with the elbow joints. Swinging your arms can move your left and right shoulders, exercise your waist and abdomen, and exercise your upper limb strength while moving your legs and feet.

When walking, try to use abdominal breathing, and the foot in contact with the ground should have a "gripping" action (toes retracted), which can buffer the pressure of the arch of the foot and promote microcirculation in the legs and feet.

Cadence: 100 steps per minute

Walking too slowly will hardly have the effect of exercise, while walking too fast can easily cause pain and injury, especially for the elderly. Generally speaking, the appropriate walking speed is 100 steps per minute. You should feel slightly sweaty and be able to speak complete sentences with a normal rhythm but not sing.

Steps: At least 10 minutes of continuous walking, 6,000 steps

The recommended amount of brisk walking is one hour a day. Based on 100 steps per minute, 6,000 steps a day is more appropriate. People who want to lose weight can increase the number of steps to 8,000 to 10,000 steps. But don't blindly pursue the number of steps, especially the elderly or those in poor physical condition.

If you can't set aside a whole block of time to exercise, you can also do it in batches during work breaks, but it is best to walk continuously for more than 10 minutes each time, otherwise it will have no fitness value.

Time: Avoid noon in summer and early morning in winter

This can prevent heatstroke in the summer, and going out after 10 o'clock in the winter can avoid the cold air causing sharp contraction of blood vessels. In spring and autumn, the temperature is suitable and the time can be chosen flexibly. It is recommended that diabetics exercise about 1 to 1.5 hours after a meal to prevent hypoglycemia.

Warm-up: Don’t skip warm-up before and after exercise

You can do some stretching exercises before exercising, such as moving your knees and ankles, jogging on the spot, etc. Do not stop the activity immediately after exercise. You should gradually relax and repeat the warm-up movements before exercise to relieve fatigue.