How many steps is best to walk every day?

Many people think that if they want to walk to improve their physical condition, they should walk for a long time, so that they can achieve a health-preserving effect. In fact, the number of steps and time each person needs to walk are different. This should be judged based on their specific physical condition. For the elderly, they should try to reduce the time of brisk walking and not make the intensity too high. Just walk for five minutes a day is enough.

How many kilometers is suitable for walking every day?

Walking with dumbbells: Most people should choose dumbbells weighing 0.5 to 1 kg. The walking speed should be slow at first, and then gradually increased after adaptation.

Walking with a backpack: When choosing a backpack for walking, you should pay attention to not putting heavy objects with sharp edges in the backpack, the total weight should be 2 to 3 kg, and the shoulder straps should be wide and soft.

Walking in water: Due to the buoyancy of water, the burden of body weight on the waist and knees is much lighter than on land. At the same time, the resistance of water can greatly increase the calories consumed while walking.

Walking with a sandbag tied to your ankles: Because the weight is on your ankles, the difficulty of walking is increased, thus achieving the purpose of exercising your leg muscle endurance.

When walking in autumn and winter, you should choose the right time to exercise, preferably between 6 and 8 pm. At this time, the sun has set and pollutants are slowly deposited without sunlight. Exercising at this time will not inhale too much pollutants. There are many things to pay attention to when hiking in autumn. The first thing is to do warm-up exercises to prevent sports injuries.

The temperature is low in the mornings and evenings in autumn, so don't wear too little. After exercise, avoid staying in cold wind in sweaty clothes to prevent catching a cold. The amount of exercise should not be too much to prevent over-exercise. Autumn is a good season for exercise, but at this time the body's yin essence and yang energy are in the stage of being restrained and nourished internally, so exercise should be moderate to prevent excessive sweating and depletion of yang energy. Fourth, drink water in time. Drink plenty of water after exercise to maintain normal secretion of the upper respiratory tract mucosa and prevent sore throat. Fifth, if it is foggy, visibility is poor, and air pollution is serious, it is not advisable to go walking outdoors.

You can achieve the purpose of exercise by walking only by breathing slightly, which just follows the principles of autumn exercise. More importantly, brisk walking can protect the three organs that need nourishment the most in autumn. First of all, autumn is a great time to “nourish the lungs”. On the one hand, brisk walking increases lung capacity, and on the other hand, it expels waste gas from the body and improves lung function. Secondly, as an aerobic exercise, brisk walking can enhance the heart's blood supply function, especially for middle-aged and elderly people, and avoid the chance of cardiovascular problems. Finally, the digestive system often “makes trouble” in autumn, and brisk walking can solve the unspeakable problem of “constipation” for many people.