Get out of the road to weight loss! 6 special trails recommended by the National Health Administration

Where to go on a hot summer day? Instead of going to the cinema to watch a movie or having afternoon tea in a cafe, why not go out for an outing and exercise with the whole family, hand in hand! The National Health Administration recommends six special trails and encourages people to develop a habit of walking. Exercising every day can not only help lose weight and relieve stress, but also promote health and prolong life.

Developing a habit of walking for 15 minutes every day can help you lose weight and relieve stress. The picture shows the trail in Huxingshan Park in Tainan City. (Photo provided by National Health Administration)

Insufficient physical activity linked to increased risk of cancer and death

The United Nations points out that insufficient physical activity is one of the four major risk factors affecting global mortality. The World Health Organization (WHO) also points out that more than 2 million deaths worldwide each year are related to insufficient physical activity, and approximately 21% to 25% of breast cancer and colorectal cancer, 27% of diabetes and 30% of ischemic heart disease are caused by insufficient physical activity.

WHO recommends that children and adolescents should accumulate at least 60 minutes of moderate-intensity physical activity every day, and adults should accumulate at least 150 minutes of moderate-intensity physical activity per week. Developing a habit of exercising every day can promote blood circulation and cardiopulmonary function, reduce the risk of cardiovascular disease, diabetes, colorectal cancer, breast cancer, depression and dementia, and strengthen muscles and bones, reducing the risk of hip or spinal fractures. The National Health Administration states that exercise can be accumulated in stages, and maintaining a habit of exercising for 15 minutes a day for a long time can help control weight and prolong life.

Come and get some exercise on the trail! Remember these 4 tips for healthy walking

Among all types of sports, brisk walking is a good entry-level sport. No special equipment is needed. Just wear light clothing and sports shoes, and remember the mantra of "keep your head up, chest out, and abdomen contracted, hold your hands lightly on your waist, swing your shoulders naturally to relax, and take steps forward", and you can integrate brisk walking into your life.

To encourage people to walk, the health bureaus of various counties and cities have cooperated with local communities to build more than 200 walking trails across Taiwan. Some trails have calorie consumption signs to provide a reference for those who want to lose weight. The National Health Administration has also selected 6 unique geographical and ecological landscape trails that are low in effort and suitable for the whole family to participate.

Zhishanyan Hiking Trail in Taipei City. (Photo provided by National Health Administration)

• Recommended trail 1 / Zhishanyan Hiking Trail in Taipei City: The walking time is about 22 to 46 minutes, and the calories burned are about 72 to 138 calories. The Zhishan Rock Ruins are a national first-class historical site with a well-renovated and beautiful wooden plank road to protect the local geology. There is also the Zhishan Cultural Ecological Green Park nearby.

• Recommended Trail 2 / Niulan River Water Park Trail in Hsinchu County: The walking time is about 2 hours, and the calories burned are about 465 to 620 kcal. It has beautiful riverside scenery, verdant weeping willows, clear streams, the quaint Dong'an Bridge, a rotating waterwheel, lifelike stone sculptures of buffaloes, well-drilling equipment, and about 25 species of fish in the water. It is a quiet and elegant waterside walking area.

• Recommended trail 3 / Take a walk on the Healthy Good Luck Trail in Meishan, Chiayi County: The walking time is about 1 hour, and the calories burned are about 126 to 153 kcal. Meishan Park has been planting plum trees since the Japanese colonial era. Today, the park is full of plum trees, as well as peach, plum, peony, azalea, cherry, poinsettia and other flowers and trees. The flowers bloom all year round, and the scenery is colorful and charming. It is a famous scenic spot in Chiayi County.

• Recommended trail 4 / Tainan City Huxingshan Park Trail: The walking time is about 30 minutes, and the calories burned are about 78 calories. There is a large acacia forest in the park. The mountain trail is built along the undulating mountain. The natural landscape has not been damaged by humans. The ecological environment is excellent and wild animals can often be seen. It is a good place for the whole family to escape the summer heat and take a walk.

• Recommended Trail 5 / Kaohsiung City Heart of Love River Hiking Trail: The walking time is about 40 minutes, and the calories burned are about 66 kcal. Starting from the "Heart of Love River Tourist Rest Center" on Boai Road, walk along the south bank of the Love River on Tongmeng Road to the final stop - the Heart of Love River Love Boat Barge Wharf. The scenery along the way is beautiful. It is an emerging tourist attraction that combines culture, historical sites, and wetland ecology. It is also a good place for parent-child outings and sports.

• Recommended Trail 6/Dongshan River Plum Blossom Lake Trail in Yilan County: The walking time is about 40 minutes and the calories burned are about 113 kcal. Plum Blossom Lake is named because its shape resembles a five-petal plum blossom. The lake and mountains are beautiful, and various birds shuttle through the lake. The natural ecology is rich. People who like birds can walk and watch the birds.

【Tips】

The National Health Administration reminds that in the summer when the temperature is high, exercise should be avoided between 10 a.m. and 2 p.m. It is recommended to use the morning light or evening sunset time. Remember to bring a bottle of boiled water and a towel, and wear breathable and sweat-wicking clothes, and replenish water and electrolytes regularly to prevent heat stroke.