The plastic trail does not hurt your knees. Don’t exceed 15,000 steps a day. It’s appropriate to talk about this intensity while walking-
  tell you the correct posture for the number of steps

  The situation of the prevention and control of the new crown epidemic has improved, and you can finally go out of the house. What exercise should I choose? Flexible time, no equipment, easy to use...that's it-runaway.

  Yes, based on the above advantages, walking has become a more preferred fitness method. However, aerobic walking is not a simple "step count", but an aerobic walking exercise with the purpose of promoting physical and mental health, paying attention to posture, speed and time. Its walking speed and amount of exercise are between walking and race walking, which is very different from our usual "pressing the road". This requires us to master scientific walking methods. Today, experts from the Beijing Centers for Disease Control and Prevention's Chronic Disease Prevention and Treatment Institute came to talk to everyone about the correct posture of "rampaging".

  Do not forget to warm up before and after exercise

  The World Health Organization recommends that adults should complete at least 150 minutes of moderate-intensity aerobic physical activity every week. Walking is something we do every day, especially regular walking, which not only helps to reduce the risk of chronic diseases such as cardiovascular disease, diabetes and osteoporosis, but also helps control weight and promote mental health. However, walking does not mean walking with a lifted foot. Have you done all the preparations?

  Site selection. The walking location can be in a street or park that you are familiar with, such as plastic trails, asphalt roads, grass or mountain trails. Among them, the plastic trail has elasticity, has less recoil on the knee joint, and has no vehicles, which is safer and is an ideal venue for walking. At the same time, we have to beware of the new crown virus. We can choose relatively open places and pay attention to keeping distance from others and avoid gathering.

  Choose suitable clothes when you wear a stride, and the clothes should be breathable. When walking, you should choose suitable sports shoes. The soles should have a certain degree of stability and should not be too soft; they must have a certain degree of "fluency", which can effectively relieve the pain of the ankle joint and plantar fascia; they must have good cushioning properties. Because a pair of shoes with good cushioning properties can solve the problem of back pain caused by walking; in addition, walking is different from outdoor sports such as mountaineering, and the best shoes are light.

  Warm-up activities Before walking, warm-up preparations should be made, such as moving knee joints and ankles, jogging in place, etc., which can well improve the excitability of the body, reduce the viscosity of muscles, improve the flexibility of joints, and maximize Prevent sports injuries, especially chronic injuries;

  After walking, don’t stop your activity immediately. You should relax gradually. You can stretch the body or repeat the warm-up action before exercise, which can relax the muscles, ligaments and nerves of the body, enhance the flexibility of the body, and reduce the hardness of the muscles. Helps relieve exercise fatigue.

  The correct posture for walking, remember these 16-word secrets

  According to experts from the Institute of Chronic Diseases of the Municipal Center for Disease Control and Prevention, walking is different from our normal walking, but an aerobic walking exercise with the purpose of promoting physical and mental health and paying attention to posture, speed and time. Its walking speed and exercise volume are between Between walking and walking. This requires us to master scientific walking methods.

  The basic essentials of the walking posture have 16 words: "The body is upright, the arm swings, the central axis is twisted, and the reasonable stride".

  Stand upright: lift up the Baihui point on the top of your finger, keep your ears, acromion, and greater trochanter in a straight line. To put it simply, on the basis of natural walking, raise your head and chest, straighten your back, relax your neck and shoulders, gently tuck your abdomen, tuck your jaw slightly in, and look straight ahead.

  Crank arm swing: relax your hands like an empty fist, naturally bend your elbows 90°; your arms will swing back and forth naturally with the shoulder as the axis; the swinging hand does not exceed the shoulder when it swings up, and does not exceed the waist when it swings down.

  Axis twist: Accompanied by arm swing, the torso naturally twists around the centerline of the body. The purpose of the axis twist is to strengthen the waist exercise and reduce the waist-to-hip ratio.

  Reasonable stride length: When stepping, the heel first touches the ground and gradually transitions to the toe; the toe is forward, and the thigh muscles actively force the calf to follow. A reasonable stride length = height × 0.45. For example: a person with a height of 1.6 meters should have a stride of 72 cm; for a person of 1.7 meters, a stride of 77 cm.

  Do not exceed 15,000 steps by using too much force to fight the injury

  Experts say that stride walking is not the better, the total amount should be within the scientific scope. It is advisable to control the total amount of walking at 10,000 to 15,000 steps per day. If there are too many steps, it is prone to injury. Especially the elderly or those who are in poor physical condition can not blindly pursue the number of steps. In addition, aerobic walking also pays attention to speed, intensity and exercise time:

  People who do not exercise frequently or have poor physical strength can walk a little bit slower according to their own conditions. The stride frequency should reach 80 to 100 steps per minute, and gradually increase the walking speed after the body adapts; for physical ability For better people, in order to achieve better exercise results, they can walk a little faster, that is to say, the cadence should be controlled at 110 to 130 steps per minute.

  The strength of walking is subject to your own subjective judgment. If your heart beats faster, breathing a little bit, sweating slightly during walking, and you can’t sing, but you can still chat with your partner, then this is a suitable medium intensity for you.

  If you use fragment time to walk, the walking time should be at least 10 minutes each time to achieve the exercise effect. During the day, if you can walk continuously for 30 to 60 minutes at a time, it will be more conducive to improving your cardiopulmonary function and consuming fat.

  Text / reporter Li Jie