Getting in shape doesn’t necessarily mean going to the gym or buying special exercise equipment. Walking is a great exercise and you don’t need any special equipment other than a comfortable pair of shoes. Your place of activity can be on a sidewalk, in a park, or even in a big shopping mall. People of different ages are consistent in their exercise schedule. 1. Warm-up: Start by walking easily for 5 to 15 minutes. Like other exercises, brisk walking starts slowly and gradually speeds up over a few minutes to help prepare your heart and muscles. 2. Take it in stride: swing your arms fully as you walk. You may be a little out of breath, so slow down once you can’t speak! 3.Relaxation: Gradually return to the pace you started at before finishing for 5 minutes; do some gentle stretching afterward. Brisk walking is the safest aerobic metabolic exercise program, and is a wise choice for seniors. Of course, jogging is also a great exercise program, it’s just that it’s more likely to cause joint and ligament injuries compared to brisk walking. Why? Because when walking fast feet and the ground is basically horizontal contact, both feet on the ground or the ground on the feet of the reaction force are relatively small. When jogging, due to the relatively high speed, the collision force between the feet and the ground is larger, and thus the rebound force of the ground is also larger, and the larger reaction force acts on the ankle for a long period of time, which will bring about injuries. Fast walking, also known as “endurance walking”, “slow walking” or “competitive walking”, allows people to obtain the desired endurance, but does not stimulate the production of too many harmful free radicals, there is no risk of damage to bones and muscles. There is no risk of damage to bones and muscles. This was demonstrated in a study of 102 pre-menopausal women who were monitored for six months. The women were divided into a control group (no changes to their daily routine) and three walking groups. The researchers encouraged the walkers to walk 4,800 meters five times a week, but the pace set for each group was different. The first group’s pace was 20 minutes for every 1,600 meters, for a total of 60 minutes of walking; the second group was 15 minutes for every 1,600 meters, for a total of 45 minutes of walking; and the third group was 12 minutes for every 1,600 meters, for a total of 36 minutes of walking. After six months of this exercise, the health of the walkers improved: the first group’s endurance increased by 4%, the second group’s endurance increased by 9%, and the third group’s endurance increased by 16%. The results of the study also showed that the third group (12-minute walk of 1600 meters) received the fullest health effect, equivalent to the effect of running 1600 meters in 9 minutes. No muscle, bone or ligament damage was found in any of the three groups. Assuming jogging, at least 1/3 of the women in this age group would have experienced varying degrees of bone, joint or ligament damage. 1, the pulse for safety walking slowly can not be useful. Exercise must reach the “effective heart rate range”. Specifically for the sport of fast walking, 20-year-olds walking pulse should be 120 to 140 times per minute, 30-year-olds are 115 to 130 times, 40-year-olds are 110 to 125 times, 50-year-olds are 100 to 120 times, 60-year-olds are 95 to 110 times. Through the pulse can be informed of the intensity of the activity, which brings us a certain degree of convenience, so that “walking” has become a fairly safe exercise. 2, with a bottle of water on the road About ten years ago, people still think that exercise should not drink water, even if a long time, large amount of exercise is not advocating drinking water. People with this view believe that drinking water will aggravate fatigue and make gastrointestinal discomfort. Nowadays, the view has completely changed and advocates drinking whenever you want to. The reason is that if you want to drink water, it means that the body needs water, and when the body is not hydrated enough, it is easy to feel fatigue when you keep on exercising. In addition, insufficient water, blood viscosity will increase, and sometimes even the serious consequences of cerebrovascular blockage. If a person loses 10% of his body weight in water, his life is in danger. In fact, if the loss of 5% of water, the body is already in great danger. However, drinking water should be in moderation. Usually, if you want to drink some water in the middle of a walk, you drink it. When you have just finished walking, you can replenish part of the water lost due to sweating, and the other part should be replenished after an hour or two. Don’t take in a lot of water at once, or you will easily feel fatigued and it will increase the burden on your stomach.