Walking is the most basic exercise, and it is also one of the most acceptable fitness exercises for people who are unwilling to participate in other sports. Walking is simple and easy. Walking in outdoor fresh air can regulate the function of cerebral cortex and help to eliminate fatigue. When walking, both feet move alternately to exercise the muscles of lower limbs, promote blood circulation and lymphatic circulation, which has a positive effect on regulating physical fitness and improving respiratory function. When walking, breathing and movement should be coordinated, usually three steps at a time or four steps at a time, gradually forming nature. Outdoor walking is generally adopted. Walking speed should gradually change from slow to medium or medium speed. The slow speed is below 100 step per minute, and the pulse increases slightly after exercise. The medium speed is about 100 ~ 10 step per minute, and the pulse is100 ~10 beat per minute. Medium-fast speed 120 steps per minute, pulse 120 times per minute. The walking time is generally 15 ~ 60 minutes. To improve fat metabolism and lose weight, people should walk at a moderate speed, which should generally be above 125 steps per minute. Slow walking can also be used as a buffer exercise after moderate walking, so that the body can return to normal after strenuous exercise.

Walking for 30 ~ 40 minutes every day (fast walking is 12 minutes 1 km) can make the body sweat slowly, which can improve cardiopulmonary function and enhance immunity.