Take a quick walk for at least 30 minutes each day
You should walk for 30-60 minutes/day with moderate intensity. You can check your intensity by still being able to talk but not sing, and your body sweating slightly. Maintain it for at least 5 days/week, each time walking for at least 10 minutes.
If your cardiovascular fitness is still weak, start slower and shorter, then gradually increase the speed and time as possible.
Target distance is about 4 km/day
If you haven't achieved it, don't worry too much. Improve step by step, for example, increase by about 0.5 km per week until it suits your physical condition.
Walking speed
Walking needs to reach a certain speed for effectiveness: Moderate level 90-120 steps/minute. Fast level (good physical strength) 120-140 steps/minute. Walking combined with carrying light objects.
You can hold a small weight or a bottle of water to exercise your hands more. However, people with knee osteoarthritis should not apply it because it can increase pressure on the knee.
Some variations when walking
In addition to regular walking, you can try backwalking, only doing it in a safe place, without obstacles. Elderly people should have someone to accompany them.
Walk uphill, lean slightly forward to reduce foot load.
Walk downhill at reduced speed, take short steps to limit pressure on your knees.
