In the good season of walking, walking activities that are not limited by age, gender, physical strength, etc., are a simple and easy, especially suitable for aerobic physical activity for people at high risk of chronic diseases, and have preventive and adjuvant treatment effects on many chronic diseases. So, what is a scientific walk?
1. Walking is not a walk, exercise intensity is very important
Brisk walking is a moderate-intensity form of exercise that lies somewhere between walking and race walking. When you reach a state where you are slightly out of breath and your heart is beating faster, but you can still talk and communicate, your energy consumption is more than 10 times that of ordinary walking. It is recommended to walk for 30 minutes ~ 1 hour each time, or at least 10 minutes each time, and accumulate more than 30 minutes a day.
Second, exercise should be moderate, 10,000 steps a day is appropriate, and there is a risk of long-term excess
It is recommended to walk a total of 8,000~13,000 steps per day, including 5,000~8,000 steps for walking and 3,000~5,000 steps for daily life. Excessive brisk walking can lead to chronic strain on the leg joints.
3. Persistence is the key, making full use of fragmented time to accumulate health benefits
Arrange the walking venue flexibly, make full use of the fragmented time, and stick to completing the daily walking task.
Fourth, pay attention to warm-up and relaxation before and after exercise
Before walking, you should warm up for 5~10 minutes to move your joints, stretch your muscles, and warm up your body to avoid injury. At the end of the walk, perform 5~10 minutes of tidying up activities to promote recovery and relieve muscle soreness.
5. Choose the right shoes and clothing, and actively deal with extreme (or special) weather
Choose sports shoes that are moderately soft and hard, comfortable and quick-drying clothing, and keep warm after exercise. Prolonged brisk walking exercise in severe cold and high heat conditions should be avoided. In hazy weather, you need to do personal protection or do it indoors.
6. Pay attention to the balance of eating and movement during walking
Walking stimulates appetite, so you should control your energy intake, especially high-fat foods, after exercise. When walking, you should drink 150~200ml of water every 15~20 minutes; If you continue to walk for more than 1 hour or sweat a lot, you can drink a sports drink in moderation during and after exercise.
7. Walk together and experience the joy of sports
Find like-minded "friends" to walk together, and the mood is more happy; Encourage each other to make walking more sustainable; Travel with a companion and take care of emergencies.
Tips:
Patients with hypertension, diabetes, cardiovascular and cerebrovascular diseases, obese, the elderly and other special groups should follow the doctor's instructions, do protection, and accompany them according to their own conditions.
(Source: Shaanxi CDC)