Walking: The Best Exercise

Walking is the best exercise.

Brisk walking has a great many perks on our health. And it is safe to say that keeping moderate brisk walking every day has nothing but great benefits for us as it can directly consume calories, promote venous return of lower limbs, help to effectively control weight; maintain coordination and balance, improve immunity and endocrine, regulate hormone levels, as well as effectively prevent various diseases.

It is recommended to walk 40-60 minutes a day in the correct posture, for about 6000-10000 steps, which can drive people’s initiative and positive attitude, and also serve the purpose of exercise.

But brisk walking needs to reach a certain intensity, otherwise the exercise effect will be compromised. If you have some of the following situations when walking, look out.

1. No Soreness 

Brisk walking needs to reach a certain intensity. If you don’t feel tired or sour after brisk walking, do not take it wrong and think that your muscles are very strong because even for normal walking, you have to feel tired to really achieve the exercise effect. So, if your body doesn’t feel anything, it is only because you are not walking as intensely as required.

2. No Sweat

When your walking reaches a certain intensity, your body will release heat and your heart rate will increase. If you have no sweat on your face and forehead, you may not have reached 75-80% of your maximum heart rate, which is the most suitable for aerobic exercise. Even if you do not maintain sufficient intensity throughout the course, you must have a heart rate of 10-15 minutes in this range to achieve the best results.

3. Walk and Talk at the Same Time

Some people like to chat while exercising. Well, if you can walk briskly and talk without blushing and breathing, you may need to speed up. You might as well try alternative walking. For example, walk fast for one minute and then slowly for two. This method can help you burn out more calories as well as protect you from sports injury. 

Key Points for Brisk Walking:

1. Posture: Keep your upper body upright, with eyes looking forward, neck muscles relaxed, and arms naturally swinging back and forth.

2. Step frequency: Step frequency is an important indicator of the exercise effect of walking exercise. Different step frequency has different exercise effects.

3. Foot landing technique: Land on your heel, roll to the forefoot, then push off the ground with your toes and finish a stride. Make sure that with every step you use your toes with some serious strength to push off the ground.

4. Breathing: Use your mouth and nose at the same time, but mainly your mouth; Breathe rhythmically: two steps, exhale; another two steps, inhale.