讀後心得

"Walking" is a simple entry-level exercise that requires no special equipment. Walking for more than 20 minutes a day helps with weight loss and prolonging life. The benefits of walking include improving cardiovascular health, controlling weight, increasing bone density, and relieving stress. The effective walking time for weight loss is 20-30 minutes daily, at a pace of about 100 steps per minute. Fast walking can effectively burn more calories, helps to kickstart metabolism in the morning, and relaxes the body and mind in the evening. Proper walking posture and a balanced diet can also enhance weight loss results. Additionally, simple tips such as taking the stairs more often and walking after meals can easily increase daily walking distance.

Walking is one of the simplest entry-level exercises that requires no special equipment. Walking for more than 20 minutes a day can help with weight loss and prolong life, offering numerous benefits for the body! A certain Japanese doctor successfully lost 10 kilograms in 3 months through walking, which is truly remarkable! But how should one walk to achieve the best results? How many steps should one take in a day? Is it better to walk in the morning or in the evening? This article will answer all your questions!

Benefits of walking:

• Prevents and improves cardiovascular diseases, diabetes, and metabolic syndrome
• Helps control weight and promotes fat burning
• Enhances bone density, preventing osteoporosis and falls
• Relieves stress, improves mood, and enhances sleep
• Environmentally friendly travel, saving money and being kind to the planet!

Not only is walking beneficial for health, but it also makes you feel relaxed and improves concentration, leading to clearer thinking!

How long does it take to lose weight by walking? Is it necessary to walk 10,000 steps every day?

You may have heard that "walking 10,000 steps a day is effective," but the key to losing weight through walking lies in time and intensity!

• You need to walk at least 20 to 30 minutes each day at a moderate intensity (about 100 steps per minute) to effectively burn calories.
• Walking quickly for 2,000 steps (about 20 minutes) can have a positive impact on health.
• The focus should be on consistency and intensity, rather than just trying to accumulate steps! For those who are not used to exercising, it is recommended to gradually increase walking to avoid affecting the knees.

What is the difference between slow walking and brisk walking?

• Slow walking (3-5 km/h):
  ✔ Suitable for beginners or as a relaxation exercise
  ✔ Helps maintain activity levels but has limited fat loss effects
  ✔ Ideal for post-meal walks to relieve stress
• Brisk walking (6-7 km/h):
  ✔ Burns more calories, enhancing fat-burning effects
  ✔ Helps reduce body fat, especially around the waist and hips
  ✔ Enhances cardiopulmonary function, improving endurance

For those aiming to lose weight through walking, it is recommended to adopt a brisk walking mode for more effective fat burning and waist reduction!

Is it more effective to walk in the morning or in the evening?

• Advantages of walking in the morning:
  ✔ Kickstarts metabolism, allowing the body to burn more calories throughout the day
  ✔ Exercising before breakfast can effectively burn fat
  ✔ Helps regulate appetite, reducing unnecessary calorie intake
• However, note that:
  • Those who do not have a morning exercise habit should avoid intense workouts right after waking up, as it can raise blood pressure and heart rate, increasing cardiovascular risks.
  • Be especially cautious in cold weather, as blood vessels tend to constrict, increasing risks.

• Advantages of walking in the evening:
  ✔ Helps relieve stress and relax the body and mind
  ✔ Aids in burning off dinner calories, reducing fat accumulation
  ✔ Avoids the high temperatures of the day, making exercise more comfortable
• However, note that:
  • Exercising too late may affect sleep; it is recommended to leave at least 1-2 hours between exercising and sleeping.

The best time to exercise is between 2-4 PM, as this can boost energy, reduce afternoon fatigue, and help the body smoothly transition into a relaxation mode at night.

How to effectively lose weight through walking?

• Correct walking posture is very important!
  ✔ Keep your head up and chest out, tighten your abdomen
  ✔ Hold your hands lightly at your waist and let them swing naturally
  ✔ Take steady strides with a moderate step frequency (about 100 steps/minute)
  ✔ Control your speed between 4-6 km/h for better brisk walking effects!

• Walk this way every day for more effective weight loss!
  ✔ Each session should last at least 20 minutes, at least 5 days a week
  ✔ Brisk walking is more effective than slow walking; you need to maintain a moderate intensity or higher to burn fat
  ✔ Combine with dietary control to avoid overeating after exercise
  ✔ Find a good partner to walk with to help you stick to it! Make walking a part of your daily routine!

10 tips to help you unknowingly walk more:

• Take the stairs more, take the elevator less
• Walk a bit more on your way to and from work, such as getting off one stop early
• Walk to buy meals or coffee
• Take a walk after meals to aid digestion and promote health
• Walk to the supermarket or traditional market to buy ingredients
• Take extra steps when taking out the trash, walking to the previous or next stop
• Walk your pet to increase activity
• Accompany your children to and from school, replacing driving with walking
• Spend your weekends hiking and enjoying nature
• When on business trips or vacations, walk around the hotel area more