How to apply walking exercise and try it in daily life

Do you walk 10,000 steps every day??

I have been maintaining my daily 10,000 steps walking exercise...

It's been about four years.

They say there are other exercise methods that apply this kind of walking exercise.

I think Hi-Nice is for morning exercise ^^

I'm secretly glad 😀

Sharing information

 

When you decide that you should exercise, I think the hardest part is 'getting started.' Although there is a set time to finish work, many people cannot finish their work according to their own will.

There are many times when I feel overwhelmed and can't bring myself to go home and exercise after a tiring day. I doubt how effective it will be to start now, since I haven't done it before. I'm also worried that if I exercise awkwardly, I might get even more exhausted and it could affect me the next day.

Do you imagine sweating profusely at the gym, running or lifting weights when you think of exercising? However, just imagining that scene before even starting might prevent you from ever beginning. It is proper for the start to be light. Even a brief workout, no matter how disappointing, makes a huge difference compared to not exercising at all. Small efforts accumulated over time will create the vitality to eventually motivate yourself to go out and exercise.

10 minutes after a meal, Heine's

High knees exercise is exactly as the name suggests, an exercise that involves lifting the knees high. It can be done while standing in place and does not require much space, making it easy to do anywhere. It also doesn't take a long time. Just investing about 10 minutes after lunch is enough.

The movement is simple. Stand with both feet shoulder-width apart, then lift your knees as high as possible. This helps improve core strength and stability, and increasing the speed can also provide a full-body aerobic workout. You might think, "Only 10 minutes?" but those who have tried know how difficult it is to maintain this movement for 10 minutes.

Is it embarrassing to do it in a crowded place? Isn't there always at least one secluded spot somewhere? Just do it naturally, like stretching a tired body. If it's difficult to lift your knees high, just lift them as much as possible while walking in place.

Climbing stairs

There are probably not many people who have no stairs at all around their daily life radius, whether at work or at home. And climbing stairs is considered a highly effective exercise relative to the time spent. It is a versatile workout that can strengthen the calves, thighs, and the back of the hips.

When returning to your workspace after a meal or heading home, take about 10 to 20 minutes to walk up the stairs. Start by going up slowly to warm up, and once your body warms up, you can adjust the intensity by walking faster. If there aren't many stairs, you can also repeat the process of going up and down a few times.

However, when going down the stairs, it is easy to put strain on the knees and other joints, so attention to posture is necessary. Be careful to ensure that each step, from heel to toe, fully contacts each stair, so that weight is evenly distributed and impact on the knee joints is reduced.

Walking backward

You may have seen middle-aged or elderly people walking backward while exercising in parks or on walking trails. Although their pace is usually not fast, leading to doubts about the effectiveness of the exercise, it actually burns calories at a rate much higher than you might think.

When walking backward, it is common for stride length to become wider compared to walking forward. Since the field of view is limited, there is a tendency for the stride to become relatively larger, and to avoid losing balance or to overcome psychological anxiety, people tend to stretch their feet further apart.

Furthermore, walking backward uses different muscles than walking forward. Although the act of walking is the same, the muscles used are different, making it a completely different exercise. If there is a slight incline within the available exercise route, the benefits of walking backward are doubled.

 

Source: Health Life Herald