Text/Chen Shiting

If you want to achieve the goal of disease prevention and fitness by walking, you must first know the correct walking method, so that you will not increase the burden on your legs, muscles and knees, and you will not feel tired after walking for a long time. Lin, an attending physician in the Department of Rehabilitation of Yadong Hospital, said: "In order to achieve the health care effect, the correct walking posture, the angle of arm swing, the frequency of walking, and even how to land your feet are very important, otherwise it may be counterproductive. 」

Correct walking posture requires both hands and feet.

When walking, you must straighten up, relax your shoulders, bend your elbows 90 degrees and swing back and forth with your footsteps. When stepping out, you should touch the heel first, then the sole of your foot, and then step forward.

Chen, a physical therapist in Zhenxing Hospital, added that the most comfortable walking posture is to pay attention to the angle of hip joint movement, which is about 10 ~ 15 degrees, especially for people with degenerative lumbar and knee injuries, they must maintain a standard posture when walking, otherwise the old injuries will easily recur.

How long does it take to achieve the health care effect?

Lin, an attending physician in the department of rehabilitation, said that everyone walks at a different speed, generally about 1 minute, with 60-70 steps. But to meet the walking speed, it is best to accelerate to 1 min and 90- 120 steps. For beginners, because they don't have much walking experience, it is recommended to walk for half an hour at first. After walking for a period of time, it will be extended to 1 hour, which means they can walk for about 3 ~ 4 hours.