There are many benefits to walking! 8 warm-up exercises to prevent sports injuries

Medically confirmed, brisk walking can not only increase cardiopulmonary endurance and reduce the incidence of cardiovascular disease, but also burn a large amount of body fat to achieve the goal of weight loss. Doctors point out that walking is convenient, safe, effective and inexpensive, but it is best to do "walking warm-up exercises" before walking to fully activate the muscles and bones throughout the body to avoid sports injuries. (Video/Photographer Huang Zhiwen)

There are many benefits of brisk walking. In addition to reducing the risk of cardiovascular disease, it can also burn body fat and achieve weight loss goals.

Dr. Hsu Ya-wen from the Rehabilitation Department of New Taipei City Government Shuang-Ho Hospital said that many sports have the effect of losing weight, and brisk walking is a very good one because it is very convenient and does not require a specific venue, such as a swimming pool or basketball court. All you need is a pair of sports shoes. In addition, health walking is very safe because your feet do not leave the air and do not have to bear too much impact of your body weight, so the knee joints are not easily injured.

In addition, walking is very effective for weight loss. Recently, a student of Shuanghe weight loss class lost 17 kilograms after walking for 3 months. And walking is free, so there is no need to worry about a shrinking wallet. Clinically, it has been found that adults can burn more than 200 calories by walking for 30 minutes each time, which is helpful for weight loss. But it should be noted that the faster you walk, the easier it is to burn fat. Be careful not to walk too fast, as this can easily cause leg soreness and muscle strain, turning your legs into "iron legs".

The most appropriate method is to walk for 20 to 30 minutes, 3 to 5 times a week, at an intensity that makes you sweat and breathe slightly. For those who are older or who seldom exercise, it is recommended to wear running shoes with air cushions to reduce sports injuries. You can also wear protective gear such as knee pads and ankle pads. The most important thing is to choose a safe environment and do warm-up exercises before walking. If you have symptoms of physical discomfort such as chest pain or dizziness, stop exercising immediately.

Pan Jieyu, an occupational therapist at the Shuang Ho Hospital, also reminded the public that "warm-up walking exercises" can raise the body's temperature, making it less likely that muscles will be strained during exercise, and allowing the joints to be fully lubricated without rubbing the cartilage. However, the order of the movements must be paid attention to. For example, before rotating the knee in a circle, you must first lift the knee, and before moving the ankle left and right, you must also move the sole of the foot up and down to avoid injuries due to joint dislocation.

【8 Ways to Warm Up by Walking】:

1. Expand your chest and stretch it with both hands: breathe naturally, expand your chest and stretch it to help regulate your heart and lungs.

Step 1: Stretch your chest with both hands. (Photography by Huang Zhiwen)

2. Open and close and twist left and right: Raise your hands horizontally and open and close and twist to help activate the muscles and bones of the elbow joints.

Move 2: Open and close and twist left and right. (Photography by Huang Zhiwen)

3. Twist the pelvis forward and backward: Spread your feet apart and slightly squat and swing them to help stretch the pelvis and lower limbs.

Tip 3: Twist your pelvis forward and backward. (Photography by Huang Zhiwen)

4. Horse stance with slight squatting and standing on toes: Put your hands on your waist, squat in horse stance and stand on toes to prevent varicose veins in the lower limbs.

Move 4: Slightly squat and stand in a horse stance. (Photography by Huang Zhiwen)

5. Straighten your legs and bend your knees: Lean your body forward slightly and bend your feet to help stretch your lower limbs and ankles.

Step 5: Straighten your legs and bend your knees. (Photography by Huang Zhiwen)

6. Lift your hands horizontally and do the sawing motion left and right: Lift your hands horizontally and fully relax your body to prevent carrot legs.

Move 6: Saw horizontally to the left and right. (Photography by Huang Zhiwen)

7. Sideways stretching micro-pad: Gently stretch the muscles sideways to fully stretch the abdomen and lower limb joints.

Step 7: Stretch the micropad sideways. (Photography by Huang Zhiwen)

8. March and swing in place: Adjust your breathing, march and swing your arms in place to relax your heart and lungs.

Move 8: Swing on the spot. (Photography by Huang Zhiwen)