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Walking is one of the main exercise methods suitable for middle-aged and elderly people. Some middle-aged and elderly people have also tasted the sweetness of walking exercise and fell in love with this exercise deeply. However, wanting to go and loving to go does not mean that you will go. So, how can we make brisk walking achieve twice the result with half the effort?

As with any physical activity, it's best to have a warm-up and cool-down before and after a brisk walk. Warming up gets more blood flow to the muscles, while increasing the heart rate and contraction of the heart muscle for smoother joint movement. The relaxation after brisk walking can make people have a buffering and tidying process between exercising and stopping, allowing tense muscles to gradually relax.

Correct posture and reasonable walking frequency are the keys to improving the efficiency of brisk walking.

Correct posture

Raise your head, lift your hips, don't hunch your back, and look straight at your eyes; bend your elbows naturally, swing your arms back and forth naturally around the shoulder joints, and make your palms cup-shaped. Keep your shoulders flat and your fingers down to the trouser line; toes pointing straight ahead, step forward naturally, with your heels on the ground first, tighten your abdomen and twist slightly.

Frequency of walking

The pace must be kept brisk, and within the first 5 minutes of brisk walking, use a slow pace to help yourself warm up. Next, try to maintain a slightly faster pace for twenty or thirty minutes. Pay attention to using abdominal breathing as much as possible, inhaling through the nose and exhaling through the mouth.

The stride frequency is related to the way of brisk walking: when walking relaxedly, the distance should not be less than 2 kilometers, and the walking frequency should not exceed 50 to 70 steps per minute, with a relaxed gait, 3 to 5 times a week; 5 kilometers, walk about 150 steps per minute, 3 to 4 times a week.

Walking speed and time

According to the different needs of walkers, the speed, distance, and when to walk are all different.

For those who want to lose weight, the walking speed should be faster. According to measurements, the calories consumed at a speed of 10 kilometers per hour are 5 to 6 times that of walking at a constant speed (2 to 3 kilometers per hour). However, the walking speed is not static and should be determined according to your age and health status.

For the elderly with poor physical fitness and lack of exercise habits, you can start with slow walking, 3 to 4 times in the first two weeks, 30 minutes each time; after 1 month, 5 to 6 times a week, 40 to 60 minutes at a time; after adapting, keep walking for 60 minutes every day.

In addition, it is best to walk for half an hour after a meal, as the calorie consumption will increase significantly; if you walk for 40 to 60 minutes 2 hours after a meal, the body will consume the most calories and fat, which is the best time to walk to lose weight.

Precautions

When middle-aged and elderly people are doing brisk walking exercises, they should pay attention to the changes of seasons. What needs to be reminded is that when entering the autumn and winter seasons, the temperature gradually drops, especially when the weather is cold in winter, the human muscles and ligaments cause blood vessels to constrict, increase viscosity, reduce stretching, and reduce the range of motion of joints. Therefore, it is necessary to fully prepare for activities before exercise, otherwise it will cause joint damage, muscle, ligament strain and so on.

In addition, you should change your clothes according to the outdoor temperature. Do not exercise too much to prevent excessive sweating. If you encounter a cold wind, you will easily catch a cold. Don't stay in the cold wind wearing sweaty clothes. A little suggestion: When exercising in autumn and winter, middle-aged and elderly friends may wish to bring a small backpack. After the body is hot, put the jacket in the bag. After the exercise enters the relaxation stage, put on the jacket immediately to keep the body warm and cool down slowly. The body has an adaptation process.