How many kilometers are suitable for ordinary people to walk

Walking is a common exercise in daily life, but when we walk, we must first understand some issues of walking, such as the correct posture and how many kilometers to walk. In normal times, walking regularly has many benefits. How many kilometers is suitable for ordinary people to walk? If you are not clear, you can take a look.

How many kilometers is suitable for walking

　　It is generally believed that 30-60 minutes a day, about 3-5 kilometers, 5,000 to 8,000 steps a day. If you can't persist in one time, it will be carried out in multiple times depending on your physical condition. Through 3-6 months of walking exercise and good physical exercise ability, try to reach 1 hour and 10,000 steps a day. At least 4-5 times a week, persevere .In short, you should choose the appropriate amount of exercise according to your age and physical condition, that is, the appropriate walking speed and duration. Research has found that for most people, walking more than 120 steps per minute will have a significant exercise effect on the body. Be careful not to have too large strides: too large strides will cause soreness in the calf and buttocks muscles, resulting in unnecessary damage.

The benefits of walking

1. Prevent breast diseases: Walking for more than 7 hours a week can prevent breast hyperplasia and reduce the prevalence of breast cancer by 20%.

2. Prevent heart disease: Walking for 30 minutes a day can maintain the health of cardiopulmonary function.

3. Alzheimer's disease: Elderly people over 60 years old have 3 days a week, walking for more than 45 minutes each time, which helps maintain good cognitive function.

　　4. Prevent and treat diabetes: The American "Nursing and Health Research" published, walking for 1 hour a day has a 50% preventive effect on type 2 diabetes.

　　5. Avoid fatty liver: Studies have found that people who walk often have better blood circulation, blood can flow to the ends of many microvascular clusters in the liver, and the liver's metabolic function is good.

6. Relieve osteoporosis: In addition to taking more calcium-containing foods, exercise cannot be reduced, and walking is more ideal.

7 .Improving waist, shoulder, and head pain: The most effective way to improve waist, shoulder, and head pain is to walk, because walking requires raising your head and chest, swinging your arms extensively, and stride forward naturally, straightening the back and scapula muscles.

8. Adjusting sleep and eliminating stress: Walking can improve the manipulation state of the body's autonomic nerves, making the switching between sympathetic and parasympathetic nerves more flexible, helps to eliminate stress and makes it easier to fall asleep.

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