How to keep fit by walking is the foundation of our life, and exercise is an important way to maintain physical function. Regular exercise is conducive to enhancing our cardiopulmonary function, and we should also pay attention to our breathing frequency when exercising. Now let's share how to keep fit by walking more effectively.

How to walk more effectively? 1 1. Watch your walking posture.

Go as far as you can on your way to and from work every day. Walking posture is very important, chest out, abdomen in, hip in, never hunch over. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles and your lower abdomen won't contract. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.

2. Increase the stride of walking.

Think of walking as a kind of exercise to lose weight, and you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.

Step 3 land on the heel first

The heel hits the ground first, not the whole sole lying flat on the ground. Focus on the front foot, and each step should be landed in the order of heel, arch and toe. Walking in this way, the heel will naturally rise and the curve of the leg will become tight and symmetrical.

Step 4 throw a bag and practice your arms

Women usually take their bags when they go out. If they don't disturb others, they can use it as a "micro-sports device" and shake it back and forth. This throwing action can exercise the arm muscles. But it should be noted that if the bag is too heavy, don't swing it back and forth, otherwise it will not only hurt the shoulder joint, but also hurt the passers-by around.

How to walk more effectively? 2 1. twist.

According to the Beijing science fitness expert teacher, effective twisting (a bit like walking in a race) can promote defecation and prevent constipation, especially to reduce the high incidence of rectal cancer. Teacher Zhao explained that human internal organs are hung in the chest and abdomen by extremely thin omentum. When we are sitting or lying down, the internal organs are extremely crowded and piled up together. When the body shakes, the internal organs of the body will feel "comfortable" because of the space for activities. Therefore, striding and some appropriate physical exercises, such as twisting the waist, will effectively stimulate the restlessness of internal organs, which is equivalent to "massaging" our heart, liver, stomach, intestines and other internal organs, and can effectively prevent many diseases.

Step 2 walk with your legs up

Walking with your legs crossed, just like walking forward, can not only prevent falling, but also prevent hernia. Teacher Zhao explained that there are two muscles in front of both sides of the spine called psoas muscles, which are very important to people. If you don't get exercise for a long time, this functional degradation can easily lead to hernia, especially for the thinner elderly. However, if we insist on taking a regular and quantitative walk every day, we can achieve the effect of preventing hernia in the elderly.

3. Flexible walking

Teacher Zhao believes that many people have long foot pads, which has something to do with not exercising their feet at ordinary times. If you don't exercise your feet, your feet muscles will degenerate easily. In fact, plantar muscles not only support the arch of the foot, but also the blood vessels of the foot must rely on healthy plantar muscles to maintain a good state. Nowadays, many people walk with big feet, and their feet are not hard, which is one of the reasons why their feet are prone to fracture. If you learn to walk flexibly and do it every day, then every step will keep dozens of muscles that are very important to life healthy and energetic. Teacher Zhao Zhixin said with confidence: "Anyone who has a foot pad can basically reduce or disappear the foot pad after three months as long as he insists on walking flexibly, and the probability of ankle fracture can be reduced." .