Notes when walking for exercise

SÔNG HÀN |

Notes when walking for exercise in particular and similar physical activities.

In a cultural and sports event held outside the community for the elderly and middle-aged, many people showed signs of muscle and joint tension, leg pain, etc. Regarding this issue, Dr. Tran Ba ​​Thoai - Member of the Executive Committee of the Vietnam Endocrinology - Diabetes Association, gave some notes to the community when walking for exercise in particular and similar physical activities in general.

Mot van dong vien bi cang co can phai co su ho tro cua doi ngu y te tai giai The duc Duong sinh cac CLB TP Da Nang nam 2024. Anh: Song Han
A walker with a strained muscle needed medical assistance at the 2024 Da Nang City Clubs Fitness Championship. Photo: Song Han

Dr. - Doctor Tran Ba ​​Thoai explains and shares 9 notes when walking, especially for the elderly from Dr. Aijaaz Ashai - an internationally award-winning physiotherapist from India, which are:

1. Don't push yourself

Start with short walks, especially for beginners, and gradually increase the distance and time. Walking slowly will help avoid straining your joints and muscles. Start by taking it easy.

2. Wear comfortable shoes

Shoes should have good arch support and cushioning to be comfortable while walking and to avoid injury. Shoes should fit well and be stable. If you don’t wear sneakers, loafers can be worn because they don’t have laces and are comfortable.

3. Use assistive devices

Older adults tend to lose their balance as they age. If you have balance problems, you may need to carry a cane. This will provide support and help prevent falls and injuries while walking.

4. Maintain posture and technique

Walking requires a simple technique. Place your heel on the ground first, then roll your toes down. At the same time, keep your head up, your shoulders back, and your arms swinging slightly to ensure a posture that puts less strain on your back and neck.

5. Drink enough water

Older adults should carry a bottle of water with them when walking. Experts say: Drinking enough water can maintain energy levels. In addition, dehydration can cause dizziness in older adults when walking.

6. Maintain speed

Walking too fast can lead to overexertion, experts say. If you feel short of breath or tired, stop for a moment. Also, keep your stride length natural. Longer strides put pressure on your legs.

7. Walk on flat roads

Walk on flat ground to avoid the risk of falling and injury. Ideally, parks or walkways are safest.

8. Dress comfortably

Choose comfortable clothing according to the weather. When walking outdoors, wear layers of clothing as this will help your body respond to changes in temperature. Also, for safety, wear light-colored clothing during the day. At night, older adults should wear reflective clothing and carry a flashlight.

9. Walk with friends

Walking with friends or in a group can be more fun. It can also provide more safety, in case of a health emergency.

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Taking a leisurely walk around your office or home every half hour can help improve your blood pressure and blood sugar.