In addition to strengthening bones and muscles, improving exercise efficiency, preventing osteoporosis, strengthening brain and improving intelligence, improving work efficiency, promoting gastrointestinal peristalsis, stimulating appetite, preventing constipation, accelerating energy consumption, losing weight and shaping, brisk walking can also enhance cardiopulmonary function, regulate and improve blood lipid, and enhance insulin function, which has a good preventive and therapeutic effect on cardiovascular and cerebrovascular diseases and diabetes. Studies have shown that walking for 30 minutes every day can increase calorie consumption by 30%, and walking for one kilometer every day can reduce fat by about 0.3 kg per month. It is very useful for people who need to lose weight and keep fit.

There is a clear difference between walking quickly and walking or walking slowly:

Walking within 3 kilometers per hour is called slow walking, 3.6 kilometers is called slow walking, 4.5 kilometers is called natural walking, and 5.5 kilometers is called fast walking (also called race walking). Accordingly, a brisk walk of 10 minutes should be about one kilometer (the old, the weak, the sick and the disabled can be a little slower), that is, you should walk about 120 to 140 steps per minute. In this way, the heart rate can reach 70% of the maximum heart rate (170 minus age) and meet the requirements of moderate and small exercise intensity, so as to stimulate the heart and lungs well and achieve the due fitness effect.