No matter how good your walking is, it will be useless if you make these seven mistakes

For the elderly, brisk walking is a cheap and easy healthy exercise. Brisk walking can not only relax your mind and improve your cardiopulmonary function, but also allow you to enjoy nature. The following 7 are common misunderstandings about health walking, you can refer to them and make adjustments.

The back is not straight. Many people who like brisk walking can keep their heads up and chests out at the beginning, but after a long time, they become lazy and become "hunched over". If this continues for a long time, the shoulders and neck are inevitably sore and uncomfortable, and it is not suitable for people with lumbar diseases. When walking briskly, keep your body as straight as possible, with your cervical vertebrae and spine in a straight line. Do not look up or down; it is best to look straight ahead. Pay attention to relaxing your shoulders and don't try to maintain a fixed walking posture to avoid discomfort in the neck and shoulders.

Don't shrink your belly. Walking with a bulging belly not only makes your posture look ugly, but also makes it difficult to walk and it is not easy to achieve weight loss effects. When walking briskly, pay attention to slowly tightening your abdomen, and then slowly stretching it with the frequency of exercise. The contraction and relaxation can exercise the abdominal muscles well.

The limbs were twisted. Some people like to shake their arms while brisk walking, thinking that it can increase the amount of exercise. In fact, if the arm swings too much but the pace cannot be kept consistent, it will reduce the effective exercise level of brisk walking, and you will become more and more tired and slower. The correct way to do it is to relax your arms and let your wrists swing naturally back and forth, not higher than your shoulders.

Walking with weight. Some walkers carry backpacks and other items. If they carry too heavy items, their knees will bear too much weight and may be easily injured. The weight should be appropriate so that they do not feel strenuous while walking.

Run fast and stop suddenly. Many people go out without doing warm-up exercises, which can easily lead to muscle strain. Therefore, you should stretch moderately before walking, and when your feet feel a little warm, you can increase your speed gradually. Don't brake suddenly when you want to take a break, slow down before stopping.

Be too ambitious. Beginners or people who haven't exercised for a long time often ignore their physical strength and condition and set their goals too high, which in turn creates a burden. The walking speed should be based on your own physical condition. You should brisk walk for half an hour to 40 minutes every day until you start to sweat. The heart rate of young people generally does not exceed 130 beats per minute, and that of the elderly over 60 years old does not exceed 120 beats per minute. The intensity should be based on feeling your breathing and heart rate speeding up and you sweat slightly.

Wearing headphones. For elderly people with poor balance, walking with headphones on will increase their risk of falling. It is best not to wear headphones while walking. You can hum some songs to yourself to relieve fatigue. If you must wear headphones, set the volume so that you can clearly hear the normal speech of the person next to you.