The simplest walk is also a good way to relieve stress and exercise. Walking exercise is simple and easy, and it is a whole-body exercise, which has a good effect on enhancing cardiopulmonary function and regulating physical condition.

First, the walking time?

Avoid walking on an empty stomach for a long time to prevent accidents caused by hypoglycemia and other problems. It is recommended to take a walk at least 30 minutes after meals, so as not to affect food digestion and cause other problems.

Second, pay attention to warm up?

Before walking, you must warm up and do warm-up activities to "wake up" the sleeping muscles of your body and reduce the occurrence of sports injuries.

Third, the walking environment?

Walking environment needs familiar environment, good road conditions and good lighting. Walking in unfamiliar environment, poor road conditions and poor light is easy to get injured, especially sprained ankle. At the same time, it is suggested to do walking exercise in areas with good green environment, which is easier to relax.

Fourth, the walking intensity?

The intensity of walking should be gradual, not too fast, and the number of walking steps is not as high as possible. The research shows that walking 5000~ 10000 steps every day is the best exercise effect. There is no obvious difference between the exercise effect above 10000 steps and within 10000 steps, but the probability of sports injury increases.

Verb (abbreviation for verb) walking posture

Walking posture is very important, so it is required to hold your chest out, swing your arms back and forth naturally, keep your spine neutral, walk at a slightly faster pace than normal, and mobilize normal muscles as much as possible to prevent sports injuries caused by compensatory actions.

Sixth, pay attention to keep warm?

Stop walking and exercising in rainy and snowy weather. First, it affects the line of sight, and second, the road is slippery and easy to fall and get injured. In addition, when the air quality is not good, such as smog weather, it is not recommended to exercise, which may easily lead to respiratory diseases.

Seven, walking equipment?

Many physical exercises have their own special equipment, such as running and badminton. There is no special equipment for walking exercise, but it's best to configure some preparations, and it's best to wear loose sportswear, which is flexible and conducive to activities. For comfort, you'd better wear special walking shoes.

Extended data:

Common misunderstandings of physical exercise

First, get up in the morning to exercise?

In the morning, the hormone level of human body is 3~4 times higher than usual. For example, at this time, exercise is most likely to induce various cardiovascular and cerebrovascular diseases, leading to accidents. Therefore, it is suggested that the exercise should be chosen at eight or nine o'clock in the morning. The ancients called it "practicing at sunrise".

Second, it is good to sweat and catch a cold during exercise.

A cold is generally caused by the human body feeling exogenous pathogens under the condition of insufficient vital qi. The ancients also called colds "the first of all diseases" and thought that "all diseases begin with cold", which means that colds may develop into other major diseases.

Go to exercise when you have a cold. Although sweating can dispel some external evils, healthy qi will also be damaged. So it's best not to exercise after a cold. The best way is to have a rest.

Third, exercise on an empty stomach?

The main way for the human body to absorb nutrients is from food and drinks, which need to be decomposed and absorbed into nutrients in the stomach.

Exercise on an empty stomach will increase the consumption of energy and materials at this time, causing greater harm to the human body. Therefore, it is recommended not to exercise on an empty stomach. It is best to exercise half an hour after a meal or when you are full of energy.

Fourth, enhance the intensity of exercise in a short time?

Exercise can enhance physical fitness, strengthen bones and muscles and prolong life, but it is not advisable to increase the intensity of exercise quickly in a short time. As we all know, exercise itself is consumptive and harmful to the body to some extent. If the intensity is continuously increased, it will exceed the endurance and adaptability of the body.

Not only does it fail to strengthen the body, but it will aggravate the damage to the body. Therefore, it is suggested that physical exercise should be gradual and persistent, vary from person to person, and act according to the body. Don't blindly pursue the cut the gordian knot and rush for success.

Fifth, passive exercise is also exercise.

Some people see others running, and he (she) runs with them; Seeing others dancing, he (she) also learns to make random gestures; Seeing others practicing boxing, he (she) waved casually. Or exercise when the body is unwell or suffering from a certain disease, and stop as long as the discomfort disappears or the disease is cured.

Just like eating, "passive eating" and "overeating" will damage the spleen and stomach and lead to many diseases. Therefore, exercise should be positive, positive and long-term, so as to exercise the body, strength and consciousness.

People's Network-Walking is easy! Do you know how to walk correctly?

People's Network-A Common Misunderstanding of Exercise