Walking is the simplest and most convenient way to keep fit. Adding some hand movements when walking can not only strengthen the fitness exercise effect of walking, but also exercise more parts of the body. Walking can enhance cardiovascular function and improve blood circulation. Insisting on walking exercise is beneficial to the prevention and treatment of obesity. Especially walking outdoors with fresh air can improve the nervous function of human body, make the brain relax, feel happy, cultivate sentiment, help to eliminate fatigue, get a positive rest and improve work efficiency.

Ordinary walking method

Suitable for different ages, no action requirements, simple and relaxed. Exercisers can practice in the morning and evening, and the training time and walking speed can be arranged reasonably according to their own situation. Generally, walking slowly is about 60 steps per minute, and walking slowly is about 80 steps per minute. Each training time is 15 minutes, and 1 ~ 2 times a day can get better exercise effect.

Fast walking method

This method is to speed up walking on the basis of ordinary walking, and walk at a speed of about 5000 meters per hour with arm swing. This way of walking increases the intensity of exercise, and healthy people can practice more. Generally, 20 ~ 30 minutes each time and 2 ~ 3 times a week can achieve satisfactory results.

Quantitative walking method

This method is a way to improve the quality of exercise by specifying time or distance and quantity at one time. If the walking time remains the same, gradually increase the walking distance. This method has certain significance for checking and evaluating the effect of self-exercise and can be applied to middle-aged people.

Swing arm walking

This method is a practice method of swinging your arms back and forth with deliberate force when walking. It can promote the activities of the exerciser's shoulders and chest, and cooperate with breathing movements, which is beneficial to the treatment of respiratory diseases. The time and speed of walking can vary from person to person.

Walking with rubbing abdomen

When walking, put your palms on your abdomen and navel, and do clockwise and counterclockwise massage, 36 times each. This method is beneficial to prevent and treat gastrointestinal diseases, accelerate blood circulation, promote digestion and improve health.

Pat walking method

When walking, swing your arms naturally, and pat your shoulders, chest, abdomen, waist and back with your palms. This is a traditional health care method, which can massage acupoints, relax tendons and activate collaterals, relieve tension and eliminate fatigue.

Backward dispersion footwork

This method changes the walking direction and habit of human body, which is beneficial to exercise the balance of human sensory organs. When walking backwards, the transition from toe to heel has a good effect on massaging toe points and meridians. The time and amount of practice is generally about 5 minutes, and you can also walk back and forth alternately.