The most "affordable" exercise has the best effect, but you must avoid misunderstandings

You don’t have to go to the gym to exercise, walking is the best way. As early as 1992, the World Health Organization pointed out that walking is one of the best exercises in the world. It is simple and easy, does not cost money, and is also the most economical and affordable exercise.

Walking is the most affordable exercise. Be careful to avoid these five misunderstandings.

There is an old saying among the people: "Walking is the first of all exercises." Walking has many benefits. It can exercise the muscles and bones, unblock stagnant blood vessels, and strengthen the limbs. It can enhance cardiopulmonary function and improve blood circulation. If you insist on walking every day, it can also improve the quality of your sleep at night. The ancients said: "Take a walk to nourish the mind." Walking can help the brain, which is tired from a day of intense work, to adjust and recover, and maintain vigorous energy and physical strength. Walking is still the safest form of exercise. It is not as intense as playing football, swimming, running, climbing, etc. It is suitable for men, women, young and old. More importantly, it can significantly reduce diabetes.

In order to make the best use of this simple form of exercise, walking, we need to stick to three numbers: three, five, and seven. "Three" means walking for at least 30 minutes and more than 3 kilometers every day; since the benefits of each exercise can only last for 48 hours, long-term regular exercise can truly benefit the body, so exercise at least 5 times a week; "seven" means heart rate after exercise + age = about 170, which is equivalent to moderate-intensity exercise. There are also "three haves" and "three don'ts" in exercise. The "three haves" refer to persistence, order, and moderation; the "three don'ts" refer to no comparison, no competition, and no excess.

Avoid these five common misunderstandings when walking

1. 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.

2. Don’t contract your abdomen.

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.

3. Twisting limbs.

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.

4. Walk 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.

5. Walk 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.