PT Health Life – Walking is a simple form of exercise but can bring many benefits to overall health. So how much should each person walk every day to have a healthy and beautiful body ?
1. Benefits of walking for health
Ministry of National Defense, daily walking can bring many health benefits such as:
– Enhance cardiovascular and lung health .
– Reduce the risk of heart disease and stroke.
– Good control of conditions such as hypertension , high blood fat, joint and muscle pain or stiffness and diabetes.
– Helps strengthen bones and improve flexibility.
– Develop firm muscles, support weight loss .
– Relax, relieve stress …
In particular, research has shown that maintaining the habit of walking 30 minutes a day can help reduce the risk of heart disease by up to 30%. This has been proven to reduce the appearance of risk factors for cardiovascular disease such as high blood pressure, high blood cholesterol, high blood sugar…
Walking is also one of the gentle forms of exercise, suitable for almost all people, including the elderly, people who have not exercised for a long time…
2. How many kilometers should you walk each day?
The US Centers for Disease Control and Prevention (CDC) recommends that each person exercise at a moderate intensity, at least 150 minutes per week. How many trees should be walked each day depends on each person’s age, health status and exercise goals.
– If you have chronic diseases or specific health problems, it is best to consult your doctor before starting to build a physical activity habit.
– For healthy people, you can walk 3km a day or more to maintain health and shape. However, if you have just gotten used to this way of exercising, you can break down your goals and gradually increase the intensity afterward.
– For weight loss goals, you will need to walk longer distances to increase calorie burning . Normally, people who are following a weight loss regimen need to combine walking with other forms of exercise to ensure that the amount of calories consumed is greater than the amount of calories consumed, thereby helping to lose weight.
Make walking part of your routine. It’s best to try to build a walking habit by walking at the same time every day, such as in the morning before work or in the evening.
Some people may find that keeping a diary or using step-tracking software while walking helps them feel more motivated. In addition, you can make walking fun in many different ways, such as changing different routes, inviting friends or relatives to walk together…
3. Be careful when walking outdoors in winter
In winter, early morning temperatures are often quite low, so people walking or exercising outdoors need to pay attention to the following issues:
– Check the temperature and weather before going out. Do not exercise outdoors in cold weather.
– You should exercise later to avoid catching a cold.
– Equip a suitable pair of walking shoes. Choose shoes that are waterproof and made from breathable materials. You need to choose shoes that fit your feet so that when you move, they don’t cause pain or swelling in your feet.
– Warm up carefully before exercising to warm up the body, relax muscles and joints to avoid cramps, injuries…
– Start walking at a moderate pace, then gradually increase the speed.
– Drink plenty of water before and after walking to prevent dehydration.
