Brave feet! Walk for half an hour every day to lose 10 kg

The only way to lose weight is to control your diet in a balanced way and to do exercise. Ms. Lin, who participated in the National Health Bureau's telephone consultation service, originally weighed 65 kilograms. In May last year, she decided to start a weight loss journey, using a two-pronged approach of diet control and exercise. In October, her weight had dropped to 55 kilograms, an average of 2 kilograms per month, and she successfully got rid of 10 kilograms of fat in 5 months.

Director Liu Canhong said that brisk walking, cycling and aerobic dancing are the most recommended sports. (Photo provided by Shuanghe Hospital)

Liu Canhong, director of the Department of Rehabilitation Medicine at Shuanghe Hospital, pointed out that the threshold for brisk walking is low, and all you need is a pair of shoes. It is also the sport most recommended by the National Health Administration. Ms. Lin's way of losing weight is to go to the park for brisk walking 5 days a week, walking for half an hour every day. She said that walking is a very good exercise that is less likely to cause muscle soreness, is easier to persist in, and helps develop exercise habits.

Director Liu Canhong said that the recent concept of exercise is to integrate it into daily life, including commuting, work breaks, after get off work or leisure time on holidays, which do not need to be too intense but can burn calories. Under this premise, brisk walking, cycling and aerobic dance are the most recommended activities, among which brisk walking is the easiest option and only requires a pair of shoes. Director Liu emphasized that walking speed varies from person to person. Even if you walk slowly, you can achieve the same calorie consumption as long as the time is extended. However, it is recommended to do some warm-up and stretching before and after walking.

In addition to being easy to do, brisk walking has many benefits, including preventing chronic diseases, reducing the risk of cancer, accelerating fat metabolism, strengthening muscle tissue and function, increasing endorphin release, reducing emotional stress, and walking 10,000 steps a day can lower blood pressure and burn fat.

According to the recommendations of the US Centers for Disease Control, schoolchildren and teenagers should exercise for one hour every day, and "brisk walking" is the most suitable aerobic exercise. Director Liu recommends that people arrange for half an hour of walking every day, plus walking during commuting time, and work towards the goal of walking for an hour every day in a cumulative manner.

Shuanghe Hospital will hold the 2012 Xianglong Ten Thousand People Walking Event on March 18. From 8:00 to 11:30, the public can gather at the parking lot next to the basketball court of Nanshangou Diversion Channel (Lane 399, Section 2, Xingnan Road, Zhonghe District, New Taipei City) and receive raffle tickets, and walk together to the Nanshan Fude Palace, a hotbed of prosperity. There will also be a health garden party at the Fude Palace Plaza, as well as many prizes such as iPad2, tablet computers, bicycles, etc., and people who complete the mountain walking event will be offered a raffle to celebrate. For enquiries, please call: (02)22490088-8843, 8846.