Walking, is a kind of exercise between walking and race walking, advocate through the big step forward, fast walking, improve the balance of the limbs performance, it is not subject to age, gender, physical strength and other restrictions, belongs to the low input, high output of aerobic fitness exercise. It can improve and enhance the body’s metabolic mechanism while increasing energy consumption in the body, and is an important means of pre-treatment of metabolic diseases. It can make the heart muscle gradually strengthen, the heart wall thicken and the heart volume increase. It can effectively prevent the occurrence of cardiovascular system diseases. It can improve the capacity of respiratory system. It can effectively stop the atrophy of muscles and the degeneration of skeletal and joint functions. It can effectively stop the decline of the command ability of the nervous system and prevent the occurrence of dementia. What do I need to pay attention to in the posture of walking? 1, gait: in terms of walking posture, requires the upper body posture is basically upright, eyes forward, relaxed neck muscles, two arms naturally swing forward and back. At present, there are common mistakes: many elderly people walking exercise with a hunched chest, bending arms and legs walking, this walking posture is wrong. 2, step frequency: step frequency is an important indicator of the exercise effect of walking exercise, different step frequency has different exercise effect. At present, many people’s “walk” is strictly speaking called “skating”, fitness effect is very low. What kind of “walking” can be called “healthy walking”? Relaxed walk (walk): distance of not less than 2 km, walking frequency of not less than 50 steps – 70 steps / minute, gait relaxed, 3 times a week – 5 times. During the first 5 minutes to 8 minutes, do deep breathing and slow stretching movement of arms forward and upward, gently turn your head from side to side, turn your hips, and do waist rotation from side to side. When walking for about 10 to 15 minutes, pay attention to cue yourself to remove mental tension. When relaxed walking, the body from the head, shoulders to the waist to maintain a certain vertical state, and the hips to the knees and feet into a straight line. Keep your eyes on the front 15 meters to 20 meters away and do your best to maintain a graceful, relaxed pace (walking speed is between 20 minutes and 25 minutes per kilometer). Relaxed walking benefits the body by eliminating a stress hormone, and every time you exercise, it’s like doing a major cleanup for your body.