You're curious about how to take a healthy walk! It's really nice to walk in the fresh air. Here are a few ways to make your walk more effective and safe.
Preparation before the walk:
- Comfortable clothes and shoes: It's important to wear comfortable clothes and well-cushioned shoes for walking. In particular, you should choose shoes that fit your feet well and are not slippery to reduce foot fatigue and prevent injuries.
- Light stretching: Relaxing your body with a simple stretch before a walk can help reduce the risk of injury by smoothing out the movement of muscles and joints. Rotate your ankles, knees, waist, shoulders, etc. lightly.
- Stay hydrated: It's important to drink plenty of water before, during, and after walks. Especially in hot weather, take care not to get dehydrated.
- Pack what you need: Bring water, a snack, a handkerchief, and if necessary, a medication or a card with personal information. On sunny days, don't forget sunscreen or hats.
Precautions during the walk:
- Maintain good posture: It is recommended to walk with your back straight and your eyes facing forward. Swing your arms naturally and walk from heel to toe in order.
- Maintain an appropriate pace: It is recommended to start slowly at first and gradually increase the pace as you feel relaxed. It's best to keep the pace at a level where you can talk comfortably without running out of breath.
- Be aware of your surroundings: Walking while looking at your smartphone can be dangerous, so be aware of your surroundings. In particular, you need to be more careful when traveling by car or bicycle.
- Regular breathing: It is important to maintain natural, regular breathing while walking. If you're too out of breath, stop and rest for a while.
- Stop immediately if you feel pain: If you feel pain while walking, you should stop immediately and take a break.
Finish up after the walk:
- Light stretching: Stretching lightly after a walk can help relax your muscles.
- Hydration and nutrition: If you've been sweating heavily, hydrate and refuel with a quick snack as needed.
- Fatigue management: Taking a warm shower or foot bath can help relieve muscle fatigue.
Consistency is important:
- It is important to get into the habit of taking a walk steadily rather than setting unreasonable goals. Start with a short amount of time and gradually increase the time.
- The various walking trails will relieve boredom and make your walk more enjoyable.