Walking just how effective?

Walking though regardless of gender , age , but not equal can be arbitrary random walk . Beijing University of Physical Education , Associate Professor Wu Wenjiang told "Life Times " reporter, because each person 's age, physical differences , as well as the ever-changing external environment , in order to achieve a better effect of exercise , walking is also a certain connoisseurship.

We must first grasp the walking exercise. Walking can be fast or slow, can be far to near , through pace , distance can be adjusted . Brisk walking is the fastest walked quickly , and almost trot , pace, in 5 km / hour , this pace is only suitable for young people. Elderly generally 50 to 60 cm in stride , pace, from 1.5 to 1.8 km / h is appropriate that every minute to go from 25 to 30 meters . Walking should do what, step by step. Good situation in the state , the original five laps to go every day , and today you can walk the laps ; originally the whole journey of 15 minutes , and today can be a little speed , with 12 minutes finish . And vice versa. Standard exercise is just sweating slightly , if sweating, out of breath is excessive movement , and must be adjusted. Second, pay attention to walking posture . To upright, slightly closed abdomen buttocks, shoulders relaxed , arms drooping naturally, back and forth . Walking heel first landing, and then transition to the forefoot . Pace varies, tall , young, good physical fitness , you can stride , and vice versa pace is reduced . If the fast pace , you can add elbow arm movements. Once again, with gymnastics , so that the whole body to get exercise . Walking exercise is mainly the lower limbs . Walked half the distance , muscles, ligaments are hot, this time to find a space to do exercise, pressure stretching, fitness equipment or the use of roadside look at the activities , both to regulate heart rate, exercise intensity , but also take into account the upper limbs and body multiple joint movement . Wu Wenjiang recommended to do a walking intermittent traditional broadcast gymnastics, including chest movement , front movement , body turn, side , jumping , etc. , and then followed by walking , physical exercise to get more comprehensive. Finally , walking should pay attention to safety . First, the environment, safety , walking away from heavy air pollution in the areas and time periods, early in the morning , heavy pollution, should be out in the sun after the walk , the best selection playground , woods , residential, river and others less quiet place with fresh air , fog and haze days , do not go for a walk up ; Second, older road to try to go flat or gentle slopes , stairs and walk less bumpy road, so as not to cause damage to the joints , in addition to the elderly is best accompanied by someone ; three is to have a safe equipment, optional pair of shoes is relatively soft, thick shoes or running shoes , walking shoes thin Ge feet , soles hard to walk will be tired , too narrow shoes will squeeze the foot , and even cause injury ; fourth is to take a walk after dinner 20 minutes after the meal , so as not to go too much blood from the gastrointestinal limbs , affecting digestion and absorption. Especially in patients with cardiovascular bad or gastroptosis , do not bag supplier immediately go after dinner .