Not only in Taiwan, according to the survey, "walking" is the most popular sports in the world, but the strength of walking sports is too low. Health benefits may be limited for people who already have regular sports habits. Jogging is somewhat difficult for people who have poor relationships or have heavy weight. At this time, you might as well try "walking". In addition to enhancing cardiopulmonary function, improving bone density, and boosting spirit, it can also reduce fat and burn fat for at least 30 minutes.

However, there are different ways and styles for "walking". This article introduces the more common intermittent walking and Nordic walking. Choose the walking method that suits you and take yourself to a healthier life!

{9 The authority of rest walking, and the special professor of Shinshu University School of Medicine, Japan, has demonstrated the effect of rest walking among 7,000 people. After five months, physical strength can be increased by up to 20%. Compared with the age of 10 or above, the symptoms of depression or resection can also be improved by more than 50%.

"Restless walking" method:

1. The pace is slightly larger than usual, the back is straight and the shoulders are relaxed, and the elbows are flexed at 90 degrees

2. First, walk for 3 minutes at the speed you feel that you are slightly struggling (moving fast)

3. Then walk for 3 minutes at the speed of walking at a normal pace (moving slowly)

4. These two walking methods alternate 5 times (30 minutes a day, and it is OK to start 15 minutes a day)

5. 4 times a week, in addition to walking on the break at a rate of 3 minutes, Professor Xu Xingxing from the Department of Leisure Sports and Health of Pingtung University of Technology mentioned that you can also try to do rest training in 1:3 (30 seconds jogging, 1.5 minutes of walking), 1:2 (30 seconds jogging or jogging, 1 minute of walking) or 1:1 (30 seconds quivering, 30 seconds quivering).

North European style walking: The knee is protected by the spine and can also burn fat. Ninety percent of the muscles in the body are running.

The elderly walk with a single crutch, which may cause the body to be imbalanced left and right. Initially, one of the tools used by North Europeans when skiing, the "Walking Stick" could help the human body maintain balance. Therefore, Cai Kaizhou, an orthopedic doctor who has been in more than 20 years, began to promote the use of walking sticks. As a result, some people can improve the waist and back, and some patients with knee pain or lower limb lesions have also reduced the pain.

The "North European Walking" using walking sticks mainly uses upper limb strength to help the lower limbs walk, and also trains the core muscles. It also brings the body upward through reaction force. Therefore, while reducing the burden on both feet and waist, it also maintains the spine upright. 90% of the muscle groups in the body are moving, and the lower abdomen will be retracted to achieve a fat-burning effect, which can also help relieve chronic diseases. And you must also exercise the coordination of the foot. For the elderly, because of the help of the cane, you are less afraid of falling.

"Northern European style walking" method:

1. The walking mount is adjusted to the heart level or the elbow is slightly 90 degrees slanted

2. The arms are relaxed and naturally moved. When stretching forward, hold the walking stick, and relax the back easily

3. Straighten the back, straighten the arms, and tighten the core

4. The elbows forward, then push your hands back, slid your back muscles, and lift your body up slightly. In order to make the exercise of the limbs more efficiently and reduce post-motion pain, Dr. Cai Kaizhou suggested that the breathing method of "spitting, vomiting, breathing, and breathing" can be combined with the breathing method of "spitting, vomiting, breathing, and breathing" two steps, and use the reaction force of the walking stick to increase lung capacity. Just start walking at least 15 minutes a day and you will have 1,000 steps. If your body strength becomes better, you can increase it to half an hour or 1 hour.

Tumbler walking exercise: Strengthen muscle strength to prevent falls

Guo Jianzhong, an emergency clinician at Kangning Hospital, designed a set of "tumbler walking exercises" for the weak and weak, and also uses two walking sticks to help strengthen the body and muscle function. This set of exercises is divided into 13 stages, a total of 52 exercises, including seat preparation, standing up and sitting skills, center of gravity shift, lower limb muscle strength squat, softness, core muscle stability, balance, crossing obstacles and suitable physical detection. It progresses step by step to help weak and weak people stand up and walk smoothly, prevent falling, and suffer sarcopenia. Further, it can also train the reaction and agility of the steps.

There are 4 main movements for tumblers walking stick exercise: tiptoeing, squats, single foot standing and lunge stance. You can practice at home:

How to apply force and relax? The doctor teaches you how to walk correctly

Chen Fangping, professor of the Department of Medicine at Changgeng University, said that when walking, you must first follow the foot, then the palms and toes of the foot, so that the ankles and knees are subjected to equal pressure, so that the relationship will not cause harm. Orthopedic doctor Lin Shijie suggested that after walking, you can relax your muscles through local massage, roller massage, simple tension, stretching plates and lunges. Training can focus on balance the front and back muscles of the calf, and often do hooking or jumping (the foot needs to be pointed to the ground) to avoid damage to iron legs or movements.

New Dai Xie, an endocrine specialist, Cai Ming-jeong, also mentioned that jogging is not suitable for eligible elders without exercise foundation and knee degeneration, so he would suggest that this type of beginners should use "walking" as an entry point, and walk to "a little breath but not overspreading" and "can talk but not sing", which means that they have achieved moderate exercise intensity. Beginners can try the practice of aerobics for 15 minutes, rest for 5 minutes, and exercise for another 15 minutes, so their physical strength is more burdened.