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This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
This article has been viewed 6,464 times.
Walking is a basic movement that we still do every day, but you will have to follow certain walking rules to reap the health benefits. You should walk at least 10,000 steps a day. This step count can be easily measured with a pedometer app on your smartphone or fitness watch. Take the time to prepare for the walk, gradually increasing the duration and difficulty to get the most benefit.
Steps
Prepare to walk
- Make sure you wear the right shoes. Walking puts pressure on your feet and can hurt your feet if you don’t wear a well-fitting pair of walking shoes. At the same time, pay attention to wearing shoes suitable for the weather.
- Drive to the park for a walk if you’re far away. Parks are usually very flat and peaceful.
- Some cities have cyclists or pedestrian paths that are fairly flat and well maintained. These roads also have little car traffic, which is very suitable for walking.
- If you’re not tempted to stop by the stalls, the mall is also a good place to walk. These places are both flat, spacious and have many paths so you will not be bored.
- If you are near a large river or lake, the riverbank or lakeside will be great places to relax, breathe fresh air and walk in the early morning.
- If you’re lucky to live in the countryside, you can combine walking to the grocery store or the post office and doing some errands like buying milk or sending mail.
- If you like to exercise indoors, you can walk on a treadmill set at a slow pace.
- You can download your favorite music to your phone or MP3 player so you can listen to it anywhere.
- Walking is also a good opportunity to listen to audiobooks or other types of news.
- If you listen to music or other audio files while walking outdoors, you need to be careful about your surroundings as wearing headphones will make it difficult to hear the sounds of oncoming traffic.
- For example, you might plan to start walking every 30 minutes, 3 times a week.
- Note, for many people, walking is a fairly gentle exercise and does not take too much effort. Therefore, with proper preparation and appropriate clothing, you will be able to walk for hours without feeling as tired as when doing heavy exercises, such as running or weight training.
- Don’t expect to get quick results. You should maintain daily walking as a healthy option to lead a better lifestyle. Don’t use this as a tool to get in shape quickly or lose weight fast.
Start your walking journey
- You can carry a water bottle with you when walking to stay hydrated.
- Some people get an upset stomach if they drink water right before walking or while walking, so be aware of this. Give your body enough time to absorb your water intake before you start exercising.
- Don’t drink too much water to avoid the need to use the toilet when hiking. Or you can choose the aisle with a public restroom.
- If you feel you can go more than your initial goal, don’t hesitate! Walking isn’t as exhausting as most activities, so don’t be afraid to raise your goals.
- Don’t care how far you go, what matters is that you go longer and longer. You will go faster and farther as you gain experience.
Improve walking ability
- Continue to find more difficult terrain to practice, the ultimate challenge is that you will be able to walk up hills and cliffs.
- Your body won’t burn fat if your heart rate isn’t in your target heart rate zone.
- When walking, the effects of weight loss and health promotion depend on endurance, not speed or distance.
Advice
- Wear comfortable clothing and sturdy, supportive shoes.
- Maintain good walking posture. You need to keep your head up, eyes looking forward, shoulders open back. When walking, arms swing naturally to the sides, heels and toes coordinate rhythmic movements, palms facing hips.
- Walking is not only a good exercise but also an effective stress reliever; If you combine belly breathing with every step, you will gain even more health benefits.
- You can combine walking when performing daily tasks if you do not have time to walk and exercise. Take the stairs instead of the elevator, walk to nearby stores; If you want to visit a friend who doesn’t live too far, you can also walk. Just regularly climbing stairs and taking short walks can make a surprising difference.
- Learn to walk briskly to burn more calories, work more muscles, and provide more cardiovascular benefits.
- Walking can cause cramps. If you have a cramp, place your hand over your head and begin to breathe in through your nose and out through your mouth at regular intervals. Remember to bring a water bottle.
- If you drive a car, you should park your car a little away from home so you have to walk to get the car.
- If you live in a city center where walking is one of the default activities and rarely use a car, you don’t necessarily need to think about walking to exercise because you have already done it every day. walking already.
- If you often drive to school/work, you can walk to a nearby park, or you can park your car far away and then walk the rest of the way.
Warning
- Wear white or reflective clothing if walking at night. Don’t assume drivers will notice or will see you after dark.
- Prepare before walking. Bring water and a self-defense siren in case you get into trouble with dogs or bad guys. Carrying a cell phone is also a good idea.
- If you are walking and are out of breath, slow down or stop completely and get help if needed.
- You should consult your doctor before you start walking or doing other exercises, especially if you haven’t seen a doctor in more than 6 months.
Things you need
- A pitcher of water
- A cell phone for emergencies.
- A self-defense siren to ask for help if you are in trouble, for example encountering crime, wild animals or health problems.
- A hat, sunscreen and sunglasses when it’s sunny.
- MP3 player to listen to music while walking.
- A small lamp clipped to a pocket or bracelet with a light that glows when you’re on the sidewalk, or the sidewalk is full of cyclists and they might not be able to see you when it’s dark.
This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
This article has been viewed 6,464 times.
Walking is a basic movement that we still do every day, but you will have to follow certain walking rules to reap the health benefits. You should walk at least 10,000 steps a day. This step count can be easily measured with a pedometer app on your smartphone or fitness watch. Take the time to prepare for the walk, gradually increasing the duration and difficulty to get the most benefit.
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