According to China's health guidelines, it is best for people to walk 5,400 to 7,900 steps every day, which can not only increase the amount of exercise, but also reduce the wear and tear on joints caused by walking. It is easy for adults to achieve moderate-intensity exercise equivalent to walking 6000 steps a day, but it is not enough.

For healthy people, it is necessary to take a few more steps and take 7900 steps to improve their health. The amount of exercise should match the physical condition. For people who are overweight, have poor health and have chronic diseases, 5,400 steps can achieve the goal of improving health.

Taking a proper walk every day can promote digestion, especially after meals, which can promote systemic blood circulation and strengthen gastrointestinal peristalsis, thus helping to digest food. People with indigestion, indigestion and abdominal distension are suitable for walking after meals every day, which is good for their health.

When taking a walk for exercise, keep walking at a brisk pace. If physical conditions permit, it is no problem to walk more. As for the pace of walking, it is generally reasonable to control it at 8~ 10 minutes per kilometer. Of course, we should also relax appropriately according to the specific physical condition. For some elderly friends, this speed can't keep up.

However, in order to achieve the effect of exercise, you must feel the acceleration of your heart rate during walking. Usually, it is ok to walk for 40 to 50 minutes every day and keep your heart rate around 140 (lower for elderly friends), so there is no problem with 6000 steps.

You will also exercise your body effectively, then gradually slow down and slowly let your heart rate drop. This exercise method is a good walking exercise method for controlling hypertension.