Feet are the second heart. 10 tips for daily walking

Although road running is very popular recently, brisk walking also has many benefits. Both running and walking are far better than sitting still. According to the results of the 2012 "Sports City Survey" conducted by the Sports Administration of the Ministry of Education, the national regular exercise rate is 30.4%, with 36% for males and 24.8% for females. Among them, the rate of regular exercise among those aged 30-44 is less than 20%.

The national regular exercise rate is 30.4%, and the regular exercise rate for those aged 30-44 is less than 20%.

Paul, chief cardiac surgeon in the United States. Dr. White was the first to propose the saying that "feet are the second heart"; some people also say that "aging starts from the legs." It can be seen that walking more often plays an important role in health. There are many benefits of walking. It can prevent and improve chronic diseases such as cardiovascular disease, diabetes, metabolic syndrome, control weight, prevent osteoporosis, prevent falls, and relieve stress.

Walking has now become a global trend and is being vigorously promoted in developed countries. The WHO also promoted the "Anti-Obesity Plan", requiring all member states around the world to include walking in people's daily exercise programs.

Walking 10,000 steps a day burns about 300 calories

The National Health Administration said that walking is a very good form of exercise that does not require any special equipment. You can just wear light clothes and sports shoes and go for a walk. Walking 10,000 steps a day, about 1.5 hours, can burn about 300 calories. Brisk walking can easily accumulate physical activity, and can also achieve energy saving, carbon reduction, wallet saving and health benefits.

Walking more often plays an important role in health.

Walking depends on your physical condition, you don’t have to rush

When walking, keep your upper body steady and take big steps, with your feet on the ground, knees bent, and arms bent at right angles. Keep your eyes on a point about 4 to 5 meters ahead of the walking distance. Always recite the mantra: "Keep your head up, chest out, and abdomen contracted. Place your hands lightly on your waist, swing your shoulders naturally and relax, and walk forward." Measure the speed of walking according to your physical condition. There is no need to walk fast or for a long time. Take a step-by-step approach to walking.

10 tips to implement a daily walking activity:

1. With pedometer.

2. You can increase your walking time by taking public transportation to and from your destination.

3. Take the stairs instead of the elevator.

4. Walk to eat, shop or go window shopping.

5. Go to the previous or next stop to take out the trash.

6. Take a walk after dinner.

7. Walking the dog.

8. Accompany your children on their walks to and from school.

9. Go on a walking date with your partner.

10. Find a convenient 30-minute walking route near your home where you can go at any time.

Walking 30 minutes a day, 5 days a week

Decide to develop a walking habit and set a goal. You can also find a walking partner to set a goal together. The goal should be based on your age, weight, physical condition and the possibility of achieving the goal. Try to achieve the basic goal of 30 minutes a day, 5 days a week. The National Health Administration has been promoting walking since 2002, encouraging the public to engage in lifestyle exercise. In 2006, it designated November 11th of each year as "National Walking Day" to encourage the public to incorporate walking into their lives and to implement it at all times and in all places.

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