2. Warm-up exercise: Before starting walking exercise, do 5- 10 minutes of warm-up exercise, such as jogging and jumping, to improve heart rate and prevent sports injuries.
3. Medium speed: When walking and exercising, you should keep the medium speed. It is generally recommended to walk 6-8 kilometers per hour. Excessive speed may lead to excessive exercise load, which may easily lead to joint pain and muscle strain; The speed is too slow to achieve the exercise effect.
4. Duration: The duration of each walking exercise is suggested to be 30-60 minutes, which can be adjusted according to personal physique. It is more appropriate to do 1-2 walking every day.
5. Keep the correct posture: Keeping the chest, abdomen and arms relaxed helps to improve breathing efficiency and reduce the pressure on shoulders, neck and back.
6. Pay attention to breathing: Try to use deep and long breathing methods, which will help to improve oxygen intake and relieve fatigue.
7. Take a proper rest: If you feel uncomfortable during walking, you should stop exercising immediately to avoid increasing your physical burden. You can have a proper rest during walking to relieve fatigue.
8. Diet and water supplement: ensure adequate water intake before and after walking exercise to supplement the loss during exercise. At the same time, we must ensure a balanced diet and provide enough energy for the body.
9. Avoid exercising immediately after meals: Wait at least 1 hour after meals before taking a walk to avoid affecting digestion and absorption.
10. Monitoring physical condition: Pay close attention to the body's reaction during walking. If you have dizziness, chest tightness, shortness of breath and other symptoms, you should stop exercising immediately and consult a doctor.