Walking 4 to 6 times a week, 30 minutes each time, lowers blood pressure and prevents osteoporosis

Whether you have been locked up for 14 days or 7 days, or have been self-confined for months because of fear of being diagnosed, it is an indisputable fact that the epidemic has greatly reduced human activity.

Some elderly people have given up their exercise habits for many years because they are afraid of going out to catch the epidemic; while the younger generation has also greatly reduced their activity due to working at home or being quarantined.walking, running, and climbing suburban mountains are all activities that are not high threshold and can be performed at any time. The weather is not bad and a pair of good shoes can start. However, in the process of exercising, it is very important to avoid injuries. Come back from training!

Benefits of walking?

●Get in touch with nature to reduce stress, exercise heart and lungs, prevent cardiovascular disease and diabetes.

WalkingAerobic exerciseThe efficiency of cardiopulmonary training and calorie consumption is not like long-distance running, which requires a certain physical foundation. It can effectively train muscles, and it is safer and has a relatively small burden on the knees. Even people with no exercise experience can quickly get started.

Walking can burn 2 times more calories than walking, and can increase bone density, and it is usually done outdoors. You can also enjoy the scenery of nature while exercising, which helps to reduce stress and anxiety, and let the body, mind, and The spirit is relaxed, and the cortisol in the brain is maintained in a normal state, thereby improving concentration and cognitive ability, and preventing the early arrival of dementia.

According to the American College of Sports Medicine (ACSM) guidelines, walking can reduce the risk of cardiovascular disease, type 2 diabetes and obesity. Because brisk walking mainly moves the large muscle groups of the human body, assists the blood to return to the heart through the pump function, increases blood circulation, muscle endurance and dynamic balance, which are all indispensable conditions for exercising cardiopulmonary function.

Is walking enough? How is it different from walking?

●It is moderate-intensity aerobic exercise, 150 minutes a week can maintain muscle strength and reduce fat.

Walking can be said to be a deliberate aerobic exercise with a goal; walking is a relaxed physical activity with no preset goals. The average person walks about one kilometer in an hour at will, and the walking speed is between walking and jogging. It should be maintained at four to six kilometers per hour, and about 90 to 120 steps per minute.

In order to achieve the effect of exercise, the average person should maintain the speed so that the heartbeat reaches 120 beats per minute and lasts for 30 minutes. Don’t underestimate this number. Walking at such an intensity is classified as moderate-intensity exercise. It consumes far more calories than walking, and most people will be panting and sweating profusely. Can achieve the effect of maintaining muscle strength and reducing fat.

Who is walking for?

●Suitable for all ethnic groups, especially for middle-aged and middle-aged patients with three highs.

If you can master the key points of walking and match your own tolerance, walking is suitable for almost everyone. Most middle-aged and middle-aged people will have three high problems. Walking can effectively reduce the rise in blood pressure and reduce the risk of heart disease. It can also reduce the concentration of cholesterol in the body, burn excess fat in the body, and prevent osteoporosis. Walking four to six times a week, 30 minutes each time, long-term results can be achieved.

In addition to general walking, you can also use “intermittent walking”, the pace is slightly larger than usual, through fast walking and slow walking for three minutes each, alternating five times, four times a week, to achieve different exercise effects.

Do I need to warm up before walking?

●You can take a walk first, step alternately in place, and do exercises to stretch the hip and knee joints.

Just like other sports, stretching the hip joints and knee joints before walking can help the body get into the condition quickly and avoid sports injuries. Afterwards, soothing stretches are also essential. Before walking, you can use simple stretching exercises to improve knee joint mobility and extensibility of limb muscles; after walking, you can relax muscles through simple stretching, local massage, and lunges.

According to ACSM, exercise must follow three major programs, warm-up, aerobic/training, and cool-down. Before walking, you can take a walk, step alternately in place, do yoga or Pilates, etc. for about 5 to 10 minutes; you can add some resistance activities such as elastic bands for relaxation, or the same as warm-up.

Correct posture for walking?

●Put your chest out and lower your abdomen in, bend your arms at 90 degrees, hold an empty fist and swing naturally, with your heels touching the ground first.

Keep your eyes looking straight ahead, relax your shoulders, keep your chest up and your abdomen in, bend your arms at 90 degrees, and swing your empty fists naturally to drive your pace. Every swing brings the fist to the chest, the buttocks must be tightened, the heel touches the ground first, followed by the soles of the feet and toes, so that the ankles and knees are evenly stressed, reducing damage to the joints.

As long as the steps are not hyperextended to joint discomfort, this posture can provide enough exercise to meet the standard of walking.

What equipment do I need for walking?

●Shock-absorbing running shoes that fit well, and those with knee arthritis or obesity can use walking sticks to reduce injuries.

Before starting to walk, you must choose a pair of suitable jogging shoes, which have good coverage, good support, and moderate hardness of the insole, so that the foot has enough cushioning force when exerting force, and can withstand the impact of walking . For socks, it is recommended to choose cotton and comfortable socks to prevent the skin of the feet from rubbing against the shoes and causing injuries.

“Nordic Walking” uses walking sticks to help the lower limbs walk with the help of upper limbs, trains the core muscles, and reduces the burden on the waist and feet. Obese patients with knee arthritis can use two walking sticks to disperse the ground reaction force of the knee joints on both sides, thereby reducing injuries in the knee joints and allowing them to continue walking.

How should those who have recovered from the epidemic walk?

Are patients who have recovered from COVID-19 suitable for walking rehabilitation? Doctors suggest that it is best to resume physical exercise or sports after seven days, and take a gradual return to normal training. From the first week to the fourth week, increase the training intensity by 50%, 70%, 80%, and 90% of the usual training intensity. Return to regular training at five weeks. If coughing, dyspnea, palpitations, etc. occur during exercise, you must suspend training and seek medical assistance.

It is recommended to extend the warm-up and cool-down exercise by 10 to 15 minutes. At the beginning, you can walk for 20 minutes for two weeks. After that, you will not feel wheezing, chest tightness, chest pain, blood oxygen drop, etc., and gradually increase by 5 to 5 minutes a week. 10 minutes, let the heart and lungs slowly adapt.

Consultation/Rehabilitation Minister of Asia University Zhou Liwei, Physiotherapist Geng Jifeng of the Cardiopulmonary Group of Rehabilitation Department of Wuqitong General Hospital, Hong Weijun, Orthopedic Physician of Guangtian General Hospital

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