Getting the most out of walking

That is, the minimum recommend exercise regimen is to do at least 75 minutes of vigorous intensity exercise , such as running, per week.
Or moderate intensity exercise, such as walking for at least 150 minutes per week, means that running will only take 75 minutes to meet the criteria, but if walking is chosen. It will take twice as long, which is 150 minutes.
The important point is that many studies over the past decades have conclude. That exercise should be two to three times more effective than this minimum for health and longevity.
This means you should run for 225 minutes a week or walk briskly for 450 minutes a week. Walking for more than an hour every day is quite time-consuming.
However, many people will tell me that they don’t want to run. Because they have previous injuries, such as knee pain, or that They are afraid of falling when they get older.
Because we want to have a body ยูฟ่าเบท That can function normally. If we want or need to live to be 70, 80, or 90 years old, we don’t want to be an elderly person. Who has to live a life with limitations.
To have strong muscles and bones. They must be use regularly (use it or lose it). Therefore, taking care of your health is an “investment” and “effort” to gain results. Which is sustainable good health.
This means that once you feel that your health is in a bad state, in many cases it is too late, and the time that has passed by neglecting your health is difficult to recover (from my own experience).
There is an article in the Wall Street Journal on October 26, 2024 titled “A better way to walk for exercise” that concludes:
1. While walking (fast), swing your arms from shoulder level down, not just from elbow level.
2. Walking does not require taking long steps, but should land lightly, such as “ rolling from heel to toe”, to minimize heel impact.
3. Shoes used for exercise should be quite large (wear them slightly loose) because when exercising by walking, our feet will expand.
(My experience is that after walking and running for 10 years, my feet have expanded by 2 sizes. I should use lightweight shoes with thin soles, not thick soles, so that I can walk carefully.)
4. You have to look up and forward about 2-3 meters, not looking down at your phone and walking (I never carry my phone while exercising, unless I really need to measure the number of kilometers I run).