Can I exercise while walking? Many people have questions about this, but Xiao Jiu wants to tell you for sure: Yes! As long as you master the scientific walking exercise method, it is quite effective for the regulation of human health and the enhancement of cardiopulmonary function.

But have you ever understood the misunderstandings of walking exercises and scientific walking methods?

There are actually a lot of common walking exercise misunderstandings!

1. Walking is not a universal exercise, some cerebrovascular diseases or those who have just recovered from a serious illness are often weak, and brisk walking exercise often requires a relatively large amount of physical strength, soIt is not recommended for people who have just recovered from a serious illness to choose walking and exercise.

2、飽腹走路Some people are accustomed to going downstairs to eat when they are full, but experts say that don't rush to exercise just after eating, it is best to rest for 30 minutes after eating and then walk and exercise, otherwise it will lead to stomach accumulation and sagging due to gravity.

3. The more you walk, the better, this is an inertial thinking of many people, thinking that as long as you increase the amount of walking, you can expand the effect, butWalking is not always betterWalking for a long time can increase the burden on the knee joint, which may lead to arthritis over time.

4. Walking too fast. In order to achieve the role of regulating the body, in fact, the speed of walking is also important，不宜過快, and walking is a slow aerobic exercise, and walking fast loses its meaning.

So what is the best number of steps for walking exercises?

According to the recommendations of the Dietary Guidelines for Chinese Residents (2016),A normal person should walk and exercise 6000 steps a day。 However, according to the physical condition of different people, 6000 steps is only a recommended value, and you should also find a suitable exercise load according to your own physical condition.

對於不同年齡的人來說，每天走路鍛煉的最佳步數當然也是不一樣的，一般老人或者小孩最好是達到一天6000步的走路運動量，而健康的成年人則可以根據自己的情況適當增加，每天的步數維持在一萬步左右，可以有效達到鍛煉的目的。

Having said all that, how do you walk and exercise correctly?

In fact, scientific walking is also very simple, time selection is very critical, some experts pointed out that 6 o'clock in the morning to 12 o'clock in the morning is the time period of high incidence of cardiovascular and cerebrovascular diseases, and the lighting of some road sections at night can not be guaranteed, and accidents are prone to occur.The best time to walk should be concentrated in the afternoonHalf an hour after dinner is also a good time to walk.

Walk at the right time and walk comfortably,A comfortable pair of sneakersIt is necessary that you can do it at the most comfortable frequency by yourself, and you can walk for half an hour every day.

Most importantly,Walking exercise must be consistent,In order to make the body get the effect of exercise

In general, walking is a very low-cost and excellent effect of aerobic exercise, but because of the social environment, everyone is relatively lacking in scientific understanding of walking, often make some mistakes, resulting in the failure of walking exercise, in fact, if you want to walk out of health, you should master the scientific way of walking, so as to maximize the purpose of walking exercise.

參考資料:

05. "Eight Notes on Walking Exercise", Guangming.com, 0/0/0

2、《日行萬步對身體好嗎？正確步行方式需注意這些》，人民網，2019年9月19日

17. "The Predictable Life Expectancy of Walking Fast and Slow", Health Times, 0-0-0

Reproduction without the author's permission is prohibited