About the time and place of exercise: 1, plastic ground on the knee joint wear and tear is small. According to the order of different ground pressure on the knee from small to large, we will be a simple exercise location, respectively: grass, plastic ground, treadmill, tarmac, concrete road. Overweight people or the elderly, we recommend that you try to choose a soft plastic track to reduce the wear and tear on the knee joint. 2, the choice of time: morning and evening have their own precautions. 4, 5 o’clock in the afternoon or evening is the preferred time for walking. If the meal immediately after the fast walking exercise, will lead to the body to allocate to the gastrointestinal blood reduction, is not conducive to digestion. Therefore, within half an hour after a meal, only a slow walk is suitable to promote gastrointestinal peristalsis. Only after 40~50 minutes after a meal can you take a brisk walk. Commuters can supplement some food at 4 pm, then take a healthy walk, shower and eat. If you choose to exercise in the morning, it is recommended to eat one or two slices of whole wheat bread, a small handful of dried fruits (walnuts, pine nuts, almonds, etc.) with a small cup of hot water or honey water, and not to do exercise on an empty stomach. The right equipment to protect the body from injury: 1, walking clothes: easy to move, increase or decrease at any time. Choose easy to absorb sweat underwear, as well as loose, easy-to-move outerwear. In summer, you can wear cotton or quick-drying clothes; the other three seasons it is recommended to wear quick-drying clothes, with thin fleece jacket, can keep warm and windproof. If you are walking at night, it is recommended to choose a jacket with a luminous strip to ensure safety. Be sure to add or remove clothing at any time according to temperature changes. Exercise is originally for health, if you catch a cold, it is not worth the loss. 2, walking shoes: the best shock absorption function. For people with flat feet, it is recommended to choose shoes with an inner cushion in the arch, which can provide enough support and play a cushioning role. People who are heavier (men > 70kg, women > 60kg), need to choose walking shoes with shock absorption function. In addition, to choose shoes in combination with the venue of walking. In outdoor walking, choose shoes with thicker soles, deeper grooves, and sturdy anti-slip shoes. In the hard indoor ground walking, than in the rubber ground walking on the shoes of shock absorption function requirements are higher. 3, walking poles: hands and feet, half the effort. Walking with the help of walking poles, hands and feet, in the exercise of the lower limbs at the same time, arms, shoulders, back, waist also got exercise, so as to achieve twice the effect with half the effort. Arms share the exercise load of the legs, so that people feel more energy, but also effectively reduce the pressure on the joints of the lower limbs, reduce joint wear and tear. The elderly and people with old injuries to the lower limbs are well suited to use walking poles for exercise. Recommend a few monitoring gadgets to improve the efficiency of exercise: 1, pedometer: it helps you count those 10,000 steps. This is the most economical and practical monitoring tool, placed in the waist or bag, you can roughly record the amount of daily exercise. Or, you can also use the phone comes with the step counting function for monitoring. Otherwise, how do you know if you’ve taken enough steps to 10,000. 2, APP: Clearly record the mileage, hourly speed and calories consumed. A variety of sports APP can record the mileage, speed and calories consumed of walking or running. You can also share and compare data through the APP’s sharing function to increase motivation and confidence. Some software with “donate steps” function, in the same time to do sports, but also to donate to charity. 3, wearable equipment: to help with goal management. For example, “sports bracelet”, “sports watch”, etc., can monitor the amount of daily exercise, sleep quality, and provide dietary advice, to help the management of sports goals. If you use the monitoring function of the phone, then it is recommended to wear an arm band when walking, it is more convenient to put the phone inside. Warm tips: If not in the playground or treadmill exercise, it is not recommended to listen to music, so that attention is not focused, easy to increase the risk. If you listen, do not turn on too much volume, and pay attention to obey the rules of the road, avoiding vehicles and pedestrians. For people who rely on exercise to relieve constipation, persistence is the main thing. Only with constant persistence will the effects of exercise gradually manifest themselves. Friends, start with walking, constipation worries will surely be gradually away from you.