Even though walking does not burn a lot of energy compared to other types of exercise, if you walk at least 10,000 steps/day or walk for about 30 minutes and accumulate 150 minutes/week, it will help with blood pressure. If you walk regularly and enough each week, your body will definitely become stronger.
Tips for walking effectively and without injury
- Selecting the right shoes: Choose shoes that are not too tight and have flexibility to move from the tip of the foot to the back of the heel.
- Walk with your shoulders relaxed แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ, not hunched or bowed too much, and look straight ahead for about 5-6 meters.
- Walk with your weight on your heels and then place your foot down until it is completely flat on the soles of your feet, pressing down on the toes and lifting your heels to transfer your weight to the forefoot. Your toes will help push you forward and keep you walking in balance.
- Take steps about one palm length shorter than your perpendicular arm length. Do not take steps that are too long or too short.
- Walking to help build body strength must be continuous walking for at least 30 minutes. Walking and stopping may not train the cardiovascular system. The frequency of exercise should be at least 3-5 times a week and done regularly.
Speed is important: This doesn’t mean that you should walk briskly everywhere you want. Overdoing it can lead to injury. It’s okay to walk slowly and pick up the pace when you’re ready. Just walk slowly for as long as you’re ready to stop to balance your body.
Walking at a brisk pace for 30 minutes at least three days a week may help improve your mental health, including reducing anxiety, negative moods, and some symptoms of depression. If you find 30 minutes of walking too long, try breaking it up into three 10-minute walks instead.