I want to exercise by thinking of “walking fast”, but I am worried about the effect and damage to my joints, what should I do?
1. Compared to running, jumping gymnastics, and other strenuous aerobic exercises, walking is less impact on the joints, but if not done properly, not only will not achieve the effect of exercise but also cause wear and tear on the joints.
2. To achieve good results, the key is not to look at the number of steps, but to look at the intensity of the walking exercise. If the number of steps per minute and exercise time cannot be achieved, the exercise effect is also very limited.
3. You can ensure the exercise effect by managing the number of steps per minute, ensuring the exercise time, maintaining the correct walking posture, doing a good warm-up, stretching, etc. If you have mild osteoporosis, you should also pay attention to supplementing calcium from your diet.
4. Generally speaking, it takes 110-130 steps per minute to achieve moderate-intensity aerobic effects. You can control your steps with a one-minute timer.
5. The number of steps monitored by a bracelet or cell phone software cannot be used as a basis for exercise effectiveness. Many of these records are not accurate. And even if the total number of steps is achieved, the number of steps in each minute is not achieved, and the exercise effect can not be achieved.
6. However, you can still monitor heart rate changes through the bracelet or smart hands. When walking, usually a heart rate between 120-170 proves that you have also achieved the desired exercise effect.
7. Adults should make sure to exercise 3-5 days a week, walk 30-45 minutes each time, and have 150 minutes of exercise time per week. If you are an elderly person or have no exercise habits, you can start by walking 20 minutes a day for the first two weeks, and then slowly increase.
8. Even if you weigh more, such as a BMI over 24, don’t worry too much. The impact of walking on the joints is relatively small, and as long as the time is kept within 45 minutes, there is usually no major problem.
9. When walking, keep your chest up and your belly in, and try to make sure that your ears, shoulders, and hip bones are in the same straight line so that the pressure on your lower back will be minimal. If you are difficult to judge accurately yourself, imagine that there is a line from the top of your head that is pulling you straight up.
10. Try to land on your front heel first, and then lift your back heel. The order of landing on one foot should be the heel, the center of the foot, and the toe.
11. The toes should be facing straight ahead. Knees that buckle inward, outward, etc. will wear your joints down more.
12. Remember to warm up before you walk, and just walk for 5 minutes at your normal walking pace. Relaxing your muscles and joints will make you less prone to injury.
13. You can also step on a tennis ball with one foot and let the ball roll back and forth on the bottom of your foot to relax your plantar fascia. Do 3 sets for 30-60 seconds on each foot. If you feel a slight pain, stay for a few seconds and you can press down a little by the weight of your body.
14. Stretching is also required after walking, but in smaller movements. Stretching will help relax the muscles while also making the calf muscle line look better.
15. Buy a pair of light and breathable walking shoes with a thicker heel, preferably wrapping your feet to better reduce the impact on your joints during exercise.
16. If you have mild osteoporosis, you can supplement calcium through food, such as consuming 300-500ml of milk and 400g of green leafy vegetables daily, along with 400 units of vitamin D to help better absorption of calcium for stronger bones.