Heels touching the ground first
Whether you are walking fast or running, you should keep your head straight, chest open, and arms swinging naturally. When stepping, place your feet down in the order of heel, sole, toes, avoid letting your toes rotate too much inside or out to limit the wrong force and reduce the risk of knee injury.
Monitor heart rate during exercise
Heart rate is a simple indicator to assess exercise intensity. People with good physical strength should maintain a heart rate of about 120-180 beats/minute when exercising.
Middle-aged, elderly or people with chronic diseases should keep their heart rate between (170 - age) and (180 - age) beats per minute.
For example, a 40-year-old should exercise at a heart rate of about 170 - 40 = 130 beats/minute. If you do not have a measuring device, you can check yourself by talking, if you can still talk but your breath is already more rapid, that is the appropriate intensity.
Appropriate equipment
Exercise shoes should have moderately soft soles, good support to reduce pressure on the feet and protect joints. Flexible soles in the front and elasticity in the heel help reduce impact on the ground, limiting injuries.
Choose a reasonable training time
People with chronic diseases should avoid exercising from 6-10 am, because this is the time when the risk of cardiovascular incidents is higher. If exercising in the evening, it should end at least 2 hours before bedtime to avoid affecting sleep.
Avoid taking too long strides
The habit of taking long strides and stomping hard on heels causes more pressure on the knees, easily causing joint damage. For people who are less active, they should gradually increase the number of steps and distance, avoid exercising too much on weekends and neglecting the remaining days.
