Fast walking
Rapid walking is a form of walking at a speed of about 100-120 steps per minute. Each workout can last 5-6 km, at a moderate level of exercise - enough for your heart to beat faster but still be able to talk while walking.
Because this is an exercise that requires relative physical strength, you should warm up thoroughly before starting. Regular and fast walking can help reduce the risk of cardiovascular disease, osteoporosis, diabetes and many other health problems.
Squash properly when walking
When walking quickly, you should swing your arms strongly and evenly according to your footsteps, expanding the amplitude moderately to increase exercise efficiency. After about 30 minutes, you can relax your hands for a while to avoid fatigue.
Combining quick steps and swinging hands helps move both hands and feet, supports improving cardiovascular function, increases muscle strength and helps bones become stronger.
Walk on the spot
This is a simple exercise, which can be done anywhere. When exercising, keep your back straight, chest open, head held high and gently tighten your abdominal muscles. Raise your arms naturally, while lifting your thighs as high as possible while still keeping balance.
Although it looks simple, walking in place still helps increase blood circulation, strengthen leg muscles and support blood sugar control. This is a suitable choice for people who do not have much space or time to exercise outside.
