Walking is the simplest and safest aerobic exercise, but many people suffer from impaired posture or bad habits during their daily walking, which increases the burden on their relationship and even suffers from injuries.

The following are common errors and suggestions for correction:

Error 1: Walking with your back or leaning back

Problem: Improper posture causes the body to lose balance, and the pressure is concentrated on the lower back and knees.

The correct way is: raise your head and straighten your chest, your spine is in a straight line, and your eyes are about 3 to 9 meters in front of you. Relax your shoulders, slightly retract your chin, and slightly retract your abdomen.

Error 2: The arm is moving too much or the direction is not correct

Problem: If the arm is shaking, it will waste energy, make the body unstable, and even be easily damaged.

Correct method: The elbows are curved at about 90 degrees, close to the body, and move naturally in front and back. Do not sluggish too high (over the chest) or spread out.

Error 3: The pace is too big (overstep)

Problem: The foot is stretched forward with the excessive force like stepping on a car, which will slow down the speed and increase the knee pressure.

The correct way: the pace is natural and there is no need to be deliberately spread. The foot falls gently and moves from the foot palm to the point of the foot.

Error 4: Too heavy steps and too loud sound

Problem: If you step too hard on the ground, the impact force will be transmitted back to the joints, increasing the burden on the soles and knees.

Correct way: make your feet soft and flexible. Touch the ground lightly, and then push it naturally, without the sound of "stomping the feet".

Error 5: Wear too many equipment or hold heavy objects in your hand

Problem: Holding heavy objects in your hand will affect the balance between the arm and the body and increase the chance of injury.

The correct way to do it: avoid walking with a bell or aquarius in your hand. You can choose a backpack or waist bag, and just carry necessary items such as water and mobile phones.

Error 6: Not doing warm-up or sucking exercises

Question: Walking directly quickly can cause injuries and heartbeat; stop suddenly after walking may also cause headaches and muscle pain.

The correct way to do it:

. Hot body: Walk slowly in the first 5 minutes to warm your body.

. Fuck the exercises: After walking, walk slowly 5– for 10 minutes, and stretch the calf, back muscles, hair and spine.

Error 7: Always follow the same path, and don’t feel it until you walk

Problem: It is easy to lose freshness and motivation, and it will be difficult to continue after a long time.

The correct way to do it:

. Try new routes (such as parks, trails, slopes).

. Add to rest and walk: for example, walk fast for 30 seconds and walk slowly for 90 seconds.

. Schedule a long distance challenge once a week (which can gradually increase distance by 5%).

In addition to the correct walking posture, some details are also worth noting. For example, if you walk for more than 15 minutes, you should be filled with water, especially when the weather is hot or you are brisk, you should also replenish water regularly to avoid body draining or fatigue.

At the same time, don't forget to arrange your rest day. If you walk for a long time every day, it may cause the body to get overworked and increase the risk of injury. A 1 to 2 day break a week can help restore your physical strength and improve your next performance.

Walking is one of the simplest exercises, wrong posture can lead to chronic burden on the knees, ankles, or lower back. As long as you master the correct pace, arm mount and standing posture, and warm up, suck and fitting, you can make every walk healthier and more effective.