30 Small Tips for Power Walking, NetEase Blog 2
Li Hongbiao, Sports Medicine Clinic, Kunming Physical Training Base
For many exercisers, the motivation to be healthier, slimmer, and to infuse more vitality into their lives serves as the internal drive to keep exercising. The simplest, cheapest, and most effective form of exercise is power walking. Sports medicine experts always want thousands of people to gain healthy bodies under their professional guidance and educational assistance. Power walking is an easy, convenient, cost-effective activity that requires only a good pair of walking shoes, and almost anyone, whether old or young, can do it. You can walk anywhere and anytime. This is a low-escape exercise with an extremely low incidence of sports injuries. Exercising for 30 minutes every day can effectively reduce the risk of sudden death, prevent chronic diseases, help control weight effectively, establish and maintain a reasonable weight, maintain bone density, keep muscle strength, sustain joint stability, reduce the risk of falling, and promote physical and mental well-being. Let's try a 30-minute power walking fitness plan, cultivate the habit of exercise, and promote your health. We recommend you carefully read the following 30 small tips.
1. Sign a consent form (agreement). First, please consult a sports medicine doctor for a physical examination of your constitution, discuss the rationality of your power walking plan with him, then post the plan in the most prominent place. This indicates that you are ready to start a new exercise plan and stick to it.
2. Buy a pair of power walking shoes. A comfortable walking shoe should have good cushioning ability, and the space at the back of the shoe should be the distance of your index finger (the longest toe to the farthest distance from the back of the shoe).
3. Adjust mentally. Look for ways to incorporate more power walking into your life, such as using toilets on different floors, taking more stairs to change your lazy lifestyle, and getting up to walk during work breaks.
4. Plan some time in advance to help you increase your exercise volume. For example: park a little further from your destination, get off one stop earlier, then walk to your destination.
5. Find a partner. Persuade other family members and friends to join you in power walking, gradually increasing the amount of exercise, such as adding 5 minutes of power walking each day; increasing exercise time by 5 minutes each week.
6. Check the wear of your shoes. Adjust your shoes in a timely manner to suit your exercise.
7. Reward yourself weekly after completing the exercise requirements. Give your feet a foot therapy soak or massage, such as herbal soaks, foot essence care, pedicures, salt care, etc.
8. Reverse your previous exercise routine. Place the route at the end of the exercise at the beginning.
9. Mall aerobics: Walk fast for 1 to 2 laps before shopping at the mall, then start shopping.
10. Give yourself some psychological hints: Give yourself positive psychological suggestions every day. For example, power walking makes me look energetic and feel great! Power walking makes my thinking agile and creative.
11. Pay attention to the transformation of time. Turn some useless time into valuable time, such as during TV commercials, computer startup time, file copying time, all for power walking. Divide the daily exercise time into 15 two-minute exercise sessions, turning fragmented time into useful time. If you persist in exercising almost every day after signing the agreement, you are very likely to successfully cultivate your exercise habit. Maintain the motivation to exercise, choose goals suitable for yourself and persistently strive, choose exciting places for power walking such as 5 km or 10 km charity walks.
12. Require yourself to go faster. Make your steps faster and your stride longer, exceeding your normal stride. Remember: when you increase your step frequency and stride, more calories will burn.
13. Elevate your power walking to a patriotic level. Power walking can make you healthier for national service, reduce medical expenses, and reduce inconvenience to others.
14. After completing 2 weeks of power walking activities, seek out new fun places for power walking and reward yourself for your efforts. Such as finding local power walking clubs, participating in leisure activities in parks, buying a new pair of comfortable athletic shoes.
15. Muscle stretching: Do a 5-minute warm-up activity at the start of power walking, then do a 5-minute muscle organizing activity after the exercise.
16. Health is like saving money in a bank. Establish a positive cognitive concept of contributing to the country through exercise. Work healthily for the country for 30 years, reduce unnecessary medical expenses, use the saved medical expenses for health management, improve the quality of life. Try to reduce inconvenience to others as much as possible.
17. Power walking technical movements: To increase speed, bend the elbow joint to 90 degrees, let the arm swing in a bow shape, from the waistband to the chest height. Swing up and down, do not cross in front of the chest.
18. Exercise distance: Outdoor exercise time can be 5, 10, 20 minutes away from home. Then, return.
19. Betting: Find a friend or even yourself to bet. You can achieve your goal, if you fail, donate money to an organization you dislike.
20. Dog walking: Dog walking is a great way to walk together. If you don't have a dog, you can borrow a neighbor's dog, which helps solve the boredom of walking while helping the neighbor walk the dog, achieving two goals at once.
21. After 3 weeks, treat yourself kindly, such as having a professional masseur give you a full-body massage relaxation, or doing a pedicure.
22. Start walking! Don't wait anymore. Whether waiting for a table, seeing a doctor, picking up children after school, don't sit, start walking.
23. Keep walking while answering a wireless phone, making aerobic movements. Don't sit.
24. Increase some exercise difficulty. Find a small uphill slope to power walk. An appropriate height incline can make you burn more calories. Monitor your heart rate, the number of heartbeats during exercise plus your age should not exceed 170 beats per minute. If you feel good the next day and your appetite is fine, it means the stimulation intensity is appropriate. Conversely, you need to adjust appropriately or seek help from a sports medicine doctor.
25. Solve the problems you encounter during power walking. If you find problems during power walking that you cannot solve, bring a pen and paper to record them, and seek help from sports medicine doctors and physiotherapists. They can help you!
26. Pay attention to posture during power walking. Don't lower your head, look straight ahead, imagine there is a lamp in front of your chest, illuminating your path forward. Don't lower your head.
27. Regarding the frequency of power walking: Generally speaking, the frequency of power walking is 130 steps per minute. This frequency is relatively ideal. This frequency speed is about 4 miles per hour. For those with heart problems, this may be too high a load! It is recommended to use a pedometer. Through this pedometer, you can discover your progress, which is something to be happy about.
28. After completing 4 weeks of power walking, hold a ceremony to celebrate your achievements, such as inviting a good friend or someone you love to power walk or dance once, watch a movie, enjoy a delicious meal.
29. Let music accompany your power walking. Pay attention to the volume, allowing your ears to hear the sounds around your body. Especially when power walking in noisy environments like roads.
30. Positive thinking hints: Stop negative thoughts that are not conducive to power walking, such as: My legs are getting thicker. Think: My legs are stronger and more powerful, strong legs can support my body well.