Healthy Walk

What is “healthy walking” and what health benefits does it bring to you?

“Healthy Walk” is a physical exercise that both men, women and children can do. Participants can do it anytime, anywhere, according to their own abilities. If you can persevere, you can improve your health indicators, improve your fitness status, and help you develop regularity and personal will. Compared to running, the walking force is lower than the lower limb impact of running, and the “healthy walking” is a low-impact aerobic exercise.

Walking is divided into four categories: Health Walking, Fitness Walking, Speed ​​Walking, and Race Walking. From the perspective of sports science, because of the large individual differences in health and fitness status, it is more difficult to use the pace alone to define which walking type the walking exercise performed by the pedestrian belongs to. This booklet is designed to facilitate the education of the public and to consider the individual differences in health and fitness status. It is recommended that you use both pace and exercise heart rate to define “practical walking”:


Walk at speeds of 50 to 100 meters per minute.

Exercise heart rate

During walking, the exercise heart rate is maintained at the lower and middle portions of the target training heart rate range.

Calculate the target training heart rate range:

Lower limit Middle part Upper limit
Maximum heart rate* × 60%
Health and physique can be reduced to 55%,
health and physique can be adjusted up to 65%
Maximum heart rate × 75% Maximum heart rate × 90%
of any actual person must
Characterization and training target down, must live within its means
(Maximum heart rate – static heart rate) ×  
50% + Static heart rate
Health and physical fitness can be lowered to 45%
Health and physical fitness can be adjusted up to 55%
(maximum heart rate – static heart rate) × 70%  
+ static heart rate
(Maximum heart rate – resting heart rate) ×  
85% + resting heart rate
of any actual person must
Characterization and training target down, must live within its means

*Maximum heart rate = 220- age

The exercise heart rate can be monitored by the pulse rate and heart rate monitor.

Pulse measure
  1. Place the index and middle fingers on the wrist artery
  2. Try to feel pulsating
  3. Do not press hard
  4. Don’t use the thumb, because it has a weak beat, it is easy to cause errors.
  5. Timing starts from “zero”
  6. Write down the number of beats in 15 seconds
  7. Multiply the number of beats above by 4 to get the number of beats per minute
Heart rate monitor measurement principle

The heart rate monitoring process is performed by an inductive chest strap, which is sent to the receiver of the watch with a weak electric wave according to the ECG inspection technique.

The continuous “walking” exercise can effectively improve a range of health indicators and bring the following health benefits to exercisers:

  1. Strengthen physical fitness and immunity;
  2. Strengthen cardiopulmonary function;
  3. Delay bone ageing and promote bone growth;
  4. Improve blood circulation of joints, allow more oxygen and nutrient supply, increase joint resistance;
  5. Enhances the muscle and tendon strength around the joints and helps to improve the condition of arthritis;
  6. Help older people become stronger and reduce the chance of falling due to movement.

What are the benefits of “walking for a long time”, “walking a few distances”, and “what is the reaction?”

Active walking with basic indicators

According to the “Basic Indicators” physical activity carried out by the LCSD, the average person should have a moderate-intensity aerobic physical activity of 30 minutes or more at least three days a week. If you can achieve daily exercise, the effect will be better. Walking is a moderate-intensity aerobic exercise. If it is carried out in segments, it is recommended that each paragraph be no less than 10 minutes and accumulate 30 minutes or more per day.

Walking calorie consumption

It is recommended to consume 2,000 calories per week through physical activity. It consumes at least 1,000 calories through exercise and consumes an additional 1,000 calories through an active lifestyle. This will reduce the risk of cardiovascular disease and improve health. Therefore, if you can do daily exercise and calculate 150 calories per day, you can meet the above indicators.

Then, if you choose to walk as a calorie-consuming exercise mode, how many distances do you need to walk to reach the standard? You must consider your own weight to calculate the amount of calories burned at a certain distance. You can use the following simple formula to calculate the calorie consumption of walking exercise based on the walking distance you have completed:

Calorie consumption (calories) = 47 × walking distance (km) × weight (kg) / 60

You can also refer to the chart below to calculate the total calorie consumption per kilometre of walking for your weight.

Change the calorie consumption per kilometre of walking

Walking reaction

When walking, you should feel an increase in heart rate, frequent breathing and depth, slight sweating, and sustainable coping without hard work. You can also use the chart below to assess your own level of conscious effort. Moderate exercise areas range from 4 to 7.


When starting a walk, try a shorter distance and follow the steps. Breathing and heartbeat should naturally increase slowly. The appropriate pace is to breathe faster when walking, but still speak, and must maintain natural breathing, and adjust regularly according to different walking strength. If you want to improve the walking strength, you can increase the stride frequency and increase the stride, but the principle is that it does not affect the posture of the body, the symmetry of the movement and the breathing. For people with long-term illnesses, it is recommended to consult doctors and health care providers first.

Implement daily walking 8 000 to 10 000 steps

You can also use the pedometer to actively monitor the number of walks in your daily life. There are many pedometers on the market (regardless of professional or non-professional models). When you enter your own stride and weight, you can calculate the calorie consumption caused by walking. The average number of walking a person per day will vary depending on the lifestyle they choose, but in general, experts recommend 8,000 to 10,000 steps per day to achieve physical fitness.

Prepare for the walk before the walk

Correct concept

 Understand your physical condition (especially those with chronic diseases)
 Step by step, set the stage objectives (from light to heavy, slow and fast, weak and strong, from small to large)
 Warm-up exercise can not be lack of
 Carefully choose the venue
 Equipment and complete the road
 Correct selection of sports frequency
 Pre-sports tips:

 1 hour after a meal can be exercised
 Do not fasting, drinking and smoking
 Do not eat immediately after walking exercise
 Pay attention to the safety of the site, do not choose too rough or slippery road surface
 Best to accompany and care for each other
 Warm up Sports and mitigation are indispensable

2. Basic equipment and equipment

Choosing the right pair of sneakers
A pair of suitable sneakers can protect our feet. For walking enthusiasts, a pair of suitable sneakers can act as a cushioning device to minimize impact when the foot is in contact with the ground, to prevent movement and protect the foot. Generally, when walking, the soles of the feet need to support the body weight of 1.5 to 2 times; when walking fast, the load is increased to 2 to 3 times the weight; when running, the soles of the feet need to support the body weight of 3 to 4 times. A pair of suitable sneakers can reduce the weight of the load required for the foot and play an important role in protection.

Different parts of the sneakers
● The
 first three points of the sole need to be soft, which facilitates flexion of the phalanx and tibia joints, reducing damage to the tendons and toes. In addition, it must be ensured that the soles of the feet are completely encased to increase stability during exercise. The sole is made up of three layers.  Inner layer: absorbs sweat, soft and breathable.  Middle layer: shock absorption.  Outer layer: wear-resistant, non-slip

nylon, lightweight

●The heel is
Stable and has the function of protecting the heel. The protection function of Achilles tendon must be strengthened.
Also, it is necessary to have appropriate shock absorption capabilities.

● The toe is
Soft enough.

Features for wearing the right socks and socks include:

 Protect your feet from
Walking for a long time. Wearing socks can help reduce the friction between your feet and shoes.

 Protect your shoes from
Sweating when you walk. The sweat stays in the shoes and affects hygiene.

Choice of sportswear
 Allows the body to stretch freely
 Sweat absorption

Other equipment
 Small pocket
 Sun hat

Warm-up before exercise

Generally for one hour of exercise, you must do a warm-up exercise for ten minutes. It is recommended to use 2-3 minutes for easy on-the-spot and flexible joint activities, and then stretch exercises for the lower limbs, both left and right:

The calf stretches the
bow, the front foot bends the knee, the
hind foot straightens , the heel sticks to the ground, and the
thigh is pressed with both hands to
Maintain the stretch for 10 seconds.
The front thigh is stretched and the
leg is pulled back by hand,
thereby tightening the front thigh muscle and
Maintaining the stretch for 10 seconds.
After the thighs, the
heel is stretched and stretched, and
the hand is pressed down to
Maintain the stretch for 10 seconds.
The ankle turns to
turn the ankle and
Relax the joint.

Walking posture and method

  1. Not awkward: the form between the slow and casual shopping and the marathon jogging.
  2. Foot ups and downs: walking and running are different. When running, both feet rise and land, and the toes touch the ground first. Walking is different, there will be no double feet during walking, in other words, at least one foot will touch the ground at any time. In terms of landing skills, walking is first to the ground. The steps are from the heel to the sole of the foot to the toes. When you walk alternately around your feet, you also shift your body weight. For example, with the right foot as the centre of gravity, the left foot sticking out, and the heel first landing, then half of the weight of the body begins to move to the left foot. As the left foot and the foot touch the ground, the centre of gravity completely turns to the left foot, and the right foot begins again. Lifted, the centre of gravity gradually moved to the left foot.
    The left heel touches the ground first, and the centre of gravity begins to turn from the right foot to the left foot. The left foot is on the ground, the centre of gravity gradually turns to the left foot, and the right foot begins to lift the leg. Finally, the left toe is off the ground, and the centre of gravity is moved back to the right foot.
  3. Walking track: The feet should have different tracks, keep the balance forward, and can’t be like a model’s “cat line”, just take a straight line.
    Correct correct error error
  4. Swing with both hands
    When walking, keep your hands slightly curved and naturally
    Swing with your feet. General rhythm
    to his left foot, put on his right hand, so like
    push. With the increase in speed walking, hand
    swings arm will also increase, but not
    To swing more than 90 degrees.
  5. Stride
    The stride will be adjusted with the pace
    . The faster you go, the more the stride will be. From the side of the heel counter, to the other
    side of the heel, the intermediate distance of steps performed
    vigorous row stride is generally 0.5 to 0.75 m,
    depending on the different individual body.

Relaxation and finishing after exercise

After exercise, the lost water must be replenished. At the same time, if the weather is cool, it is advisable to wear a jacket to prevent cold. In addition, it is necessary to carry out the exercise. Many people ignore the part of relaxation and finishing after exercise. In fact, after a round of exercise, the body can’t stop at once. Some stretching exercises should be carried out to relax the muscles and calm the body.

 It is not too late to replenish water. Wear the jacket, to prevent the
cold; and extending transport
Movement, muscle relaxation.

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