Step quickly for the heart to work more effectively
According to Professor Donald Jerome, an exercise behaviorist at Towson University (USA), most adults need to walk at a speed of more than 4.8 km/h (about 3 miles/hour) to improve cardiovascular health.
If you don't have a speed measuring device, you can try the "test saying": when walking, if you can talk but can't sing, it means you are exercising at a moderate intensity, a level that is good for your heart. If you feel a little short of breath but can still say a few words, it is the right intensity, said Jerome.
Gradually increase speed and maintain habits
You don't always need to work hard. According to Professor Jerome, it is important to maintain regular exercise. "There are days when you are less energetic, just go gently but don't give up exercising," he advised.
To increase efficiency, you can increase the incline when riding a motorbike, choose a road with a slight slope, or accelerate for a few minutes each session. According to the World Health Organization (WHO), adults should have at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. If busy, you can divide it into two sessions of 15 minutes a day, the effectiveness is still the same.
Just make small changes like taking a staircase instead of an elevator, or parking a few hundred meters away, you help your heart work more efficiently every day, Professor Jerome suggests.
