World Walking Day： Walking is the best exercise, so walking is fitness.

September 29th is World Walking Day. Walking is regarded as "the best exercise in the world", which is simple and effective.

"Walking is an aerobic exercise." Wu Dandong, deputy director of the Department of Rehabilitation Medicine of the First Affiliated Hospital of Chongqing Medical University, said in an interview with People’s Daily that brisk walking can produce muscle and cardiovascular adaptation, thus improving the whole body endurance exercise ability, cardiac contractility and improving cardiopulmonary function. At the same time, walking can reduce fat. Studies have shown that walking for 30 minutes every day can increase the calorie consumption by 30%, and walking for one kilometer every day can reduce about 0.3 kg of fat every month. It is very useful for people who need to lose weight and keep fit. Walking can also improve the metabolism of the body and reduce the possibility of diabetes and hyperlipidemia. In addition, walking every day can also improve sleep and relieve mood.

Wu Dandong said that a certain intensity of walking can play a role in fitness. If the exercise frequency is too low, the effect of improving cardiopulmonary endurance will be weakened. It is suggested that regular walking training should be carried out 3-5 days a week, lasting for 30-60 minutes each time, with a total of about 150 minutes per week. During walking, you can speed up the pace to increase the intensity of exercise.

Although walking has many health benefits, the wrong method will only get twice the result with half the effort and even damage the body. Wu Dandong suggested that, first of all, the amount of exercise should be moderate and follow the principle of gradual progress. Excessive walking will lead to persistent fatigue, articular cartilage wear, and may also cause persistent joint pain or other discomfort after exercise.

Secondly, to achieve long-term sports effect, walking and fitness needs perseverance. Walking and fitness can be accompanied to enhance the fun and easy to stick to.

In addition, in order to reduce the joint load, you should avoid walking up and down slopes when walking, and walk as flat as possible. If there is pain in joints or other parts after walking, stop training and see a doctor as soon as possible to avoid secondary injury. (Yan Yan)

Source: People’s Network