According to statistics, up to 55.2% of people in Taiwan have the habit of walking. Have you ever experienced walking? Do you feel backache and knee discomfort because of walking?
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Although walking is not an intense exercise, warm-up exercises cannot be ignored either! Before walking, you can do simple stretching exercises to improve the range of motion of the knee joint and increase the extensibility of the muscles of the limbs.
It highlights the importance of the muscles of the waist and back, so a complete warm-up can avoid back pain. 5 simple movements to help you warm up easily from top to bottom:
First: "Neck extension", slowly rock the neck forward, backward, left and right respectively.
Second: "Extend the arm and wrist", cross the fingers of both hands, the palms face inward, and stretch forward, up, left, and right.
Third: "Stretch your back and legs back", stand with your feet shoulder-width apart, relax your knees, and slowly extend down from the cervical spine, chest, stomach, thighs, and calves.
Fourth: "Left and right knees", feet shoulder-width apart, knees elevated, knees supporting the feet relaxed, and left and right feet alternately lift the knees.
Finally: "Squat and stretch your arms", squat and stretch your knees together, make fists with both hands, palms facing inward, and swing back and forth.
In addition to the above five warm-up exercises,
Don't rush home after exercising! Slow down the pace of walking and change to normal walking for 10-15 minutesThe clock is combined with 4 gentle closing maneuvers:
First: "Stretch the left and right feet forward", take one foot forward a small step, sit back on the buttocks, slightly bend the knee that supports the foot, and stretch the back of the leg.
Second: "Pull the left and right feet back", find a railing or chair that can be supported by your side, rest your knees on the support foot, grab the ankle of the other foot with your hand, bend your knees back, and lift your feet Stretch the front thighs together.
Third: "Stretch the left and right shoulders", straighten one hand to the other side, and use the other hand to push inward toward the chest to stretch the shoulder muscles.
Fourth: "Elbow push back", straighten one hand up and bend the elbow down, use the other hand to assist in pushing back and stretch the triceps.
After completing the 4 movements, when breathing is relatively easy, you can add water or eat some protein food to replenish the lost water and nutrients!
, such as soy milk or milk in convenience stores, match with sweet potatoes, bread and other foods, or prepare salads, boiled eggs with milk in the refrigerator at home in advance, and supplement protein, sugar and water at the same time, so that physical strength can recover faster!
You should add water (600ml/hour) while walking. If it is more than 30 minutes, you can add carbohydrates to make your walking full of energy.
"If you want to do a good job, you must first sharpen your tools". Walking is a long-term exercise. Of course, the most important thing is sports shoes. Things to pay attention to when choosing shoes:
GoodThe wrapping of the shoes can protect the ankles, support the muscles, make it easier to apply force, and prevent sports injuries when stepping on uneven roads. Remember to choose shoes with good coverage and support.
Walking is an exercise that repeats the same posture for a long time. Each time you walk, it can range from a few thousand steps to tens of thousands of steps. Repeatedly stepping on the ground, the soles of the feet will be impacted to some extent, and the knees are also easy to bear pressure, which is too hard. The cushioning capacity of the insole is not good, and the insole that is too soft is easy to slide and is not easy to apply force, so you must try on the shoes to make sure they are comfortable to walk. Good and comfortable shoes make it easier to fall in love with walking!
In addition to shoes, don't forget to wear it. When the exercise reaches sufficient intensity, it will dissipate heat through sweating. Wearing sweat-wicking or breathable clothing can help cool down and achieve the effect of exercise. So effective walking, not only to choose a good pair of shoes, but also pay special attention to clothing!
In each stage of walking, the intensity and distance can be adjusted according to personal conditions, and walking can also be arranged in different places and locations. , the purpose is to develop exercise habits and reduce the occurrence of sports injuries.
But, because of the high intensity, you must not forget to warm up and exercise to protect your knees and joints, so that every walk is not only effective and healthy.
, or famous scenic spots in various regions, these routes are not easily disturbed by vehicles, and can also take into account leisure travel at the same time, so that both physical and psychological can get an excellent rest,Relax.
For related information, you can refer to the walking map of "Taipei Healthy City", or you can choose the pro-mountain trails, circular trails, characteristic trails and convenient MRT trails carefully designed by the Earth Engineering Department of the Taipei City Government Public Works Bureau. Move your finger to open the web page and have fun planning weekend walking activities!
◎ This article is from / ◎ Written by / Zhang Yizhen, a sports nutritionist ◎ Image source/Provided by Dazhi Image/shutterstock
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