correct posture for walking

 It's summer now. As the weather gets warmer, more and more people plan to exercise around. That time is mostly walking exercise. Walking is a great aerobic exercise that anyone can easily do. There is a distinction between walking and running, but it depends on the intensity and is basically the same exercise.


Walking and running don't require any special skills or skills. It is also seen as an exercise that anyone can easily do regardless of location.


In particular, walking exercise is considered to be very effective in removing flab and preventing adult diseases △ improving leg muscle training and bone density △ improving blood sugar and neutral fat levels △ preventing cardiovascular diseases. However, no matter how much walking exercise you do, it can harm your health if you go without prior knowledge of warm-up or basic exercise. Let's find out about the right walking exercise with the help of experts.


However, if you walk or run recklessly without thinking about your condition, it can harm your health and you need to be careful. In preparation for this, it is desirable to know the relevant information and walk in the right way.


□ Time is more important than speed 

 The duration of walking exercise is more important than speed. It is recommended to walk for at least 45 minutes and a distance of 3km three to four times a week.


Once mastered, it is effective to change the speed of walking and gradually walk fast, and then increase the amount of exercise by increasing the walking time. If your physical strength level is low or older, you should start at a lower level, that is, by reducing exercise time and speed, and gradually increase speed, time, and distance depending on the degree of familiarity you get used to it.


If you have low blood pressure, you should gradually increase your exercise to the point where you don't get tired. To do so, it is good to mix fast walking and slow walking properly and repeat it. The walking section is about 1.5 to 2.0 kilometers per day.   

□ Sufficient warm-up exercise is required


Before walking, it is important to raise your body temperature properly through warm-up exercises such as simple bare hands exercise. Warm-up exercises not only improve muscle relaxation but also help prevent injuries and psychological stability.


At this time, the warm-up time is appropriate for about 5 to 10 minutes. Stretching, a motion that applies force while stationary, is effective if you maintain one movement in the order of waist, knee, leg, ankle, neck, shoulder, arm, hand, etc. for about 15 to 30 seconds.

□ Proper walking posture


If your posture is bad, such as walking with your head down or bending your shoulders, your back, neck, and shoulders are easily tired, which reduces the effect of exercise. Therefore, it is better to stare forward with your head up and your arms and shoulders should move naturally.


Walk with your back straight and your head straight. It is also good to walk with your shoulders and chest straightened, and you should walk with your eyes staring straight ahead, not on the floor.

Both feet are slightly wide, so it's better to walk in a stride 100cm from your height and walk in an 11-shape shape. When the soles of your feet land, it is recommended that you walk from the heel to the bottom of your feet to the ground in order. 

Walking for more than two hours is not recommended. About 30 minutes to an hour is the most desirable exercise time, and about three times a week is appropriate. 

It is also good to wear walking shoes with some cushion when walking. If you suffer from foot problems such as flat feet, parietal tibial syndrome, or phlegmitis, you should wear special shoes or insoles that fit your feet.