Walking is simple, but the effect is not simple

Jogging has become popular in Taiwan in recent years. Regardless of day or night, you can always see many people jogging on the streets and in parks. It has become a trend. However, it is generally believed that although running is healthy, it can easily injure the knee joints and tendons; and according to American medical doctor Fred. Fred A. Stutman conducted a study on a group of middle-aged women who ran for six months. Forty percent of them suffered damage to their spine, knees and ankles.

(Map by Luo Deyu)

Damage to the knee joint: jogging > brisk walking

For those who do not have a habit of exercising, if they suddenly start jogging, the bouncing action of running will have an impact on the knee joints, and they will bear a pressure of 4 to 5 times their body weight. People with poor cardiopulmonary function will also find it difficult to withstand the sudden and intense cardiopulmonary operation. If you want to develop good exercise habits, you might as well start with brisk walking, because when walking, the knees only need to bear a pressure of 2 to 3 times their body weight, which most people can bear! According to data from the National Health Administration of the Ministry of Health and Welfare, the average speed of brisk walking is 6 to 7 kilometers per hour. A person weighing 50 kilograms burns about 112 calories every half hour walking, and a person weighing 60 kilograms burns about 135 calories every half hour walking. Although brisk walking burns fewer calories than jogging, almost everyone can engage in brisk walking at any time as long as they do not have serious chronic diseases.

Walking can strengthen the lower body muscles, burn fat and lose weight to avoid obesity

Healthy walking is an aerobic exercise that has the benefits of strengthening the body. It mainly exercises the lower body and cardiopulmonary function. The lower body includes the back, waist, buttocks, thighs, and calves. Long-term healthy walking will improve muscle strength, muscle endurance, and cardiopulmonary function, and even eliminate excess fat in the body, increase muscle tissue and reduce the proportion of fat tissue, achieving the effect of body shaping.

(Map by Luo Deyu)

Foreign research shows that brisk walking can reduce the risk of breast cancer, heart disease and diabetes

In addition to increasing your cardiopulmonary strength, daily walking can help prevent breast cancer, heart disease and diabetes. A statistical study by the U.S. "Nursing Health Research" pointed out that brisk walking for more than 7 hours a week can reduce the incidence of breast cancer by 20%. In addition, the causes of diabetes are mostly due to overeating and lack of exercise. Brisk walking for 1 hour a day can also reduce the incidence of type 2 diabetes by about 50%! A study published in the New England Journal of Medicine also pointed out that walking for more than three hours a week can reduce the risk of heart disease by 35% to 40%. This shows that although walking is a simple exercise, its effects are not simple!