The correct method of walking how much speed for walking

May 2, 2023

Walking is considered to be the most accessible aerobic exercise that can be done in any environment, wearing comfortable sportswear and footwear, bringing a water bottle, and being ready to go. Although running is also easy to start aerobic exercise, and many studies have pointed out that the benefits of running than walking, but for sports injuries or overweight and can not run people, people who want to slim down, want to gradually step into the runner's career of newcomers, walking this more suitable. But don't rush to walk first! To understand the important key to promote health walking is the correct posture, before you start walking, first see how to walk the most appropriate.

Walking principles

1. Time

Deduct warm-up and relaxation time, each time at least 15-20 minutes, preferably up to 20-30 minutes.

2.Frequency

5 days a week, total 150 minutes or more.

3. Intensity

Respiration and heart rate increase to the point of slight panting but still able to speak.

Whole body

Keep your body straight and relaxed at the same time. Feel your ears, shoulders, hips, knees and ankles in a straight line from your heart and remember to keep your head up, chest up, belly down and no shrugging.

Head

Keep your head and eyes facing straight ahead, chin parallel to the ground, eyes avoiding looking down, and keep your eyes about 6 meters in front of you.

Palms

Avoid clenching your fists too tightly and swing your hands easily and naturally.

Arms

Bend your arms at a 90 degree angle, keep your upper arms close to your body, and swing naturally with your pace. The swing of the arms helps to match the speed of the walk, and the rapid swing of the arms can drive to increase the step frequency.

Core

Core strength is the key to maintaining proper posture. When walking, use your abdominal muscles from the center of your body around your belly button to your back spine; and always check your lower back (lumbar region) and if it starts to bend out of alignment, reapply core strength to bring your pelvis back to its natural position.

Legs

Place one foot in front of your body at an appropriate distance (distance depends on your comfort level) and land heel first as the front foot falls, with the ground, heel and toes at a 45 degree angle; as each step lands move from heel to toe, use your front foot to shift your body weight before the next step begins. The leg must be played straight when walking, but do not lock the knee.

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