6 ways to walk

Preparation for walking

　　The opportunity should be grasped and a little rest after a meal. It is best to exercise in the morning, choose a fresh place for the air. You can also take a meal before going to bed, but it is not advisable to walk quickly at this time. It is generally believed that 45 minutes after the meal, it is better to walk for 20 minutes at a speed of 4.8 kilometers per hour. In this way, calories are consumed the fastest and most conducive to weight loss. If you walk for another 20 minutes after two hours, the weight loss effect will be better. If you experience dizziness, fatigue, fainting, bloating, nausea and vomiting during walking, please rest for a while before walking.

　　The mentality should be relaxed and laugh moderately. Try to relax your mind to adjust your spirit and relieve fatigue. Do not talk too much while walking to prevent distracting your spirit and depleting your energy.

　　Walking method:

　　1. Ordinary walking: suitable for general health care. At a slow speed per minute 60-70 steps and medium speed 80-90 steps per minute, 30-60 minutes each time. For the elderly with coronary heart disease, hypertension, stroke sequelae or respiratory diseases, it can be reduced to 20-30 minutes each time.

　　　2. Quick walking: Walk quickly at 90-120 steps per minute, 30-60 minutes each time. Suitable for ordinary middle-aged people, healthy people, chronic arthritis, gastroenterology, and hypertension. Recurring period patients.

　　3. Walking arm swing: Walk at 60-90 steps per minute, swinging both arms forward and backward, which can enhance the movement of shoulder straps and chest. It is suitable for patients with chronic respiratory diseases such as tuberculosis, chronic bronchitis, emphysema, and periarthritis of the shoulder, upper and lower limb arthritis.

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