Tips for more effective walking exercises that help with chronic diseases!!

The thing I am working hardest on for my health is

Walking exercise!!! That's right.

Are other exercises, especially strength training, not suitable for my constitution?

After just one try, I was completely knocked out ㅠㅠ )

 

On days I eat a lot, I try to walk even more 🤗

 

The core of my 10,000-step walking challenge is 'interval walking'❗

 

When I first tried the Running Crew Challenge in the past

At first, running, walking, walking, running

I barely managed to finish, but that's when I lost the most weight and belly fat😍

 

 

So I always walk ten thousand steps a day, but I didn't run as hard as the running crew.

Consciously repeating walking slowly and running.

I'm planning to do interval training!

Interval walking is simply a type of exercise that alternates between running and walking.

It refers to alternating between running when tired and walking when breathing becomes difficult, then running again when breathing becomes comfortable.

 

For me, who is still not accustomed to running, slowly.

However, it was a consistent and effective way to improve stamina 😉

 

To explain in more detail, the first five minutes are spent warming up by walking and lightly rotating the neck, shoulders, and waist.

When my body gradually warmed up, I ran for 3 minutes, and when my breathing became heavy, I walked again for 3 minutes. I repeated this set, alternating between walking and running.

The point to be careful about here is that if you suddenly run, your blood pressure may rise or your blood vessels may contract suddenly due to surprise.

At first, think of it as stretching like me, and instead of suddenly running, it's better to walk enough and then run😊

The effects of interval walking discussed here!!

1. It may seem like 30 minutes is a little short, but initially, 30 minutes is enough.

If you exercise to the point of sweating a little, you will definitely experience an improvement in your physical strength firsthand.

Did you know that the calves are the second heart? When the calf muscles become stronger, you can find a second health.

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2. People with diabetes experience a drop in blood sugar levels. Honestly, they say that the more they walk, the more it decreases.

But I think it would be good to start with about 30 minutes without being greedy from the beginning.

And exercising during the daytime is better because you get sunlight and it's more enjoyable than in the early morning or at night.

When exposed to sunlight, vitamin D becomes active, helping you sleep well and improving mental health.

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It's also good for hypertensive patients; just walking can lower blood pressure.

If you are elderly, you should exercise while taking blood pressure medication, but

If you're young, even just walking with interval exercise can become so effective that you might not need medication.

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4. It is also effective for knee joints. Of course, elderly people may find it strenuous, so there are exceptions.

For most people, just walking is enough to improve joint health and effectively help with osteoporosis.

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Because walking and all other exercises are for health.

Please be sure to follow the precautions that do not harm your health💁‍♀️

 

Suddenly starting exercise may cause muscles to surprise or blood vessels to constrict.

As I mentioned earlier, doing simple stretching before and after the start is essential.

It is especially good to stretch the legs and lower body thoroughly to gently relax the muscles and prevent them from startling.

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And if your knees are not good while doing interval exercise, you must never overexert yourself and should stop running.

Especially for people who are overweight or obese, running puts a lot of strain on the knees, so during such times, it's better to avoid running and focus on walking.

Repeat walking slightly faster enough to cause a little sweat or walking slowly.

Doing power walking and walking slowly can also be considered interval training.

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Interval training should be done without overexertion according to your physical condition, especially since knee injuries are difficult to recover from once damaged.

Don't push yourself too hard from the beginning; it's better to gradually and steadily increase the intensity little by little.

Just 30 minutes of walking a day can make our bodies much healthier, so don't forget to walk regularly.

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There are times when walking 10,000 steps for over half a year becomes boring.

There were times when I doubted whether it really works.

Trying this interval walking as well

Certainly, I can feel my stamina improving compared to before, starting with my breathing 🙂

 

In the next running crew, we will practice walking more than last time.

I feel confident that I can do it with less difficulty 💜

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