(3) First-aid drugs should be carried with you. If the body has serious diseases (heart disease, cerebrovascular disease, asthma, hypoglycemia, epilepsy, dizziness, etc.). ), first-aid drugs should be placed in a safe and accessible place to ensure timely taking. (4) The mobile phone battery should be fully charged to ensure smooth communication. When going out for a brisk walk, be sure to fully charge the battery of the mobile phone, and ensure the communication quality and communication time when using it in an emergency. As the saying goes, "if you are not afraid of 10 thousand, you are afraid of one thousand." Going out for a brisk walk is really safe compared with other fitness activities (mountain climbing, cycling, running, etc.). ), but it is not absolutely safe. You must feel safe. Sometimes if you don't look for it, it will come to you automatically, so you can't take it lightly at any time, let alone be careless. Emergency preparedness is a positive attitude towards life safety. Don't avoid danger. In fact, the more you think about possible dangers before going out for a brisk walk, the more comprehensive your measures will be and the safer you will be. Section 1 1: Warm up and get ready for the activity. It's tiring to walk without preparation. If you don't do enough warm-up activities, it will do great damage to joints, muscles and ligaments. Second, increasing the load on the heart, blood vessel wall and lung will damage the heart, blood vessel wall and lung, and even endanger life in serious cases. In fact, warm-up activities are very simple, that is, exercise all parts of the body in advance before walking, so that the joints are flexible and the muscles and bones are evenly stressed; Make the blood circulate well; The beating frequency and load of the heart increase gradually, and the vital capacity increases gradually, which makes the main organs of the body have an adaptation process. For example, 36-year-old Zhao Accountant was diagnosed as neurasthenia by doctors, and she was very upset. The doctor advised her to walk more every day. Following the doctor's advice, the next day, she got up early and went out for a brisk walk to keep fit. Because I didn't do any preparatory activities, I just walked out of 100 meters, and my ankle twisted, swollen like eggplant, and my mood was even lower. I can't work either, so I have to ask for leave and rest at home. It is very important to go out for a brisk walk and be fully prepared. Don't bother.

How to prepare for the activity? (1) Warm-up exercise. Jogging for a few hundred meters, or walking for a few hundred meters, makes your body feel slightly hot, and then stops to make full preparations. (2) Carry out chest expansion exercise. The method is: put your arms together, straighten forward, make 90 degrees with your body, then spread them out hard, make 180 degrees with your body, and repeat for 8 times to achieve the effect. The function of chest expansion exercise is to expand the pectoral muscles, increase vital capacity and stretch the tendons on the shoulder joints and arms to the maximum extent. (3) Carry out back shaking. The method is: naturally separate your arms, straighten them forward at 90 degrees with your body, and then swing them up hard until they can't move. Repeat for 8 times to achieve the effect. The functions of back shaking exercise are: it can fully expand the pectoral muscles; Can exercise back muscles; It can increase vital capacity and make the shoulder joint flexible.

(4) twisting the waist. The method is: naturally separate your legs by 30 cm, stand firm, straighten your arms horizontally, turn your waist evenly to the left until you can't turn it, then turn your waist evenly to the right until you can't turn it, and repeat it for 8 times to achieve the effect. The function of waist twisting exercise is: it can exercise the muscles of the waist and enhance the blood circulation of the waist, which is very beneficial to the nerve tissue of the lumbar and cervical vertebrae. (5) Squat movement. The method is: naturally separate your legs by 30 cm, stand firm, keep your upper body straight, slowly bend your legs and squat down until you can't squat down, then stand up slowly and do it for 8 times. The effect of squat exercise is: it can exercise hip joint, leg joint and foot joint; Can make leg muscles get exercise; Can make the nervous system get exercise.

(6) bend over. The method is: naturally separate your legs by 30 cm, bend slowly, put your hands forward, and touch your feet for 8 times. The function of bending over is: it can exercise waist muscles; Can stretch thigh muscles, ligaments and tendons; Exercise the hip joint. (7) leg press Movement. The method is: stand on one leg, lift the other leg, put it on the wall with a height of 1 m, reach forward and touch the foot surface. After 8 times, change the other leg and press it evenly for 8 times. Leg press's role is: can exercise thigh and waist muscles; Can stretch the ligaments and tendons of the thigh and waist. (8) ankle movement. The method is: one leg stands hard to support the body, and the toe of the other foot stands up, first rotating clockwise for 8 turns, and then counterclockwise for 8 turns. Change the other foot and repeat the above exercise. The function of ankle joint exercise is to exercise the muscles of ankle joint and thigh. (9) deep breathing exercise. The method is: stand naturally, apply force evenly, take a deep breath for 8 times, make sure to bulge your stomach when breathing, and exhale as much as possible to achieve the effect.

The function of deep breathing exercise is: it can enhance lung function, make gas exchange smooth, and provide sufficient nutrition for various tissues and organs in the body. Warm-up is an important measure to protect your health. You must master the essentials and don't think it is dispensable. Section 12: Get dressed, get dressed to avoid getting sick, and go quickly to avoid getting sick. The most basic requirements for dress are five words: fluency, timeliness, bodybuilding and police. It should conform to the climate changes in spring, summer, autumn and winter, be moderately elastic, be suitable for walking to keep out the cold, and have obvious clothing colors to play a warning role, so that motor vehicles, bicycles and animal-drawn vehicles can pay attention. Although brisk walking is relatively peaceful, if it takes a long time and is fast, physical exertion will be great, the skin needs to breathe and the body will sweat.

Under normal circumstances, intact skin will secrete about 500 ml of sweat every day, and it will secrete more than 800 ml of sweat when walking fast, so it is very important to keep the skin breathing smoothly and sweating freely. In addition, brisk walking fitness is generally carried out outdoors. If you don't pay attention to keep warm when you have a cold and sweat, and don't wear it properly, you will easily get sick. Chinese medicine believes that within one year, spring can prevent wind, summer can prevent heatstroke and dampness, autumn can prevent dryness, and winter can prevent cold. Clothes are the first barrier for human body to defend against diseases. Therefore, in the process of going out for a quick walk, we should pay attention to the problem of dress and not be careless.