As a physician, I rarely send out articles related to health and disorders because they could easily lead to misleading messages. But this is a very straightforward one. My recommendation is based on what have done continuously after I turned 65 years old and found it the most affordable exercise without needing partners and less prone to injuries. Proper walking is one of the most desirable fitness activities. It can effectively enhance the physical and immunity. Studies show more than 30 minutes of walking each day, no matter how high is the level of fat content, the longevity probability is 4 times greater than the others.

A. Walking to open six doors to healthy premises

1, the door to a healthy heart
For most people in the U.S., walking is the simplest way to prevent heart disease. In the early 1920s, the famous cardiologist Dr. White, an American Heart Association founder, suggested that walking exercise can be anti-atherosclerotic and he pioneered walking as the rehabilitation treatment for patients with heart disease and myocardial infarction. This method has achieved good results. Not long ago, the country conducted studies of 1645 people over the age of 65 found that: elders with more than 4 hours of walking each week compared to those with less than 1 hour of walking each week, the cardiovascular hospitalization rate was reduced by 69% reduction in mortality of 73%.

2, the door to health of the brain
On October 13, Reuters reported that the University of Pittsburgh study shows that one way to prevent brain atrophy, senile dementia, is to ensure that no less than 9.6 km of walking. This is because walking can increase the body the brain as well as lower the chances of memory problems by 50%.

3, the door to stay away from diabetes
In fact, it is not too difficult to control diabetes. Studies show that walking 3 km in 30 minutes a day, three days a week, can reduce the rate of diabetes by 25%; 4 days a week can reduce 33%; 5 days a week, can reduce 42%.

4, the door to health of bone
Walking helps in developing bones to support the body weight which in turn helps reducing the bone mineral loss, preventing and improving the condition of osteoporosis. In addition, according to a U.S. magazine, "Arthritis and Rheumatism", compared with jogging, walking puts less pressure on the joints as well as delays the decline of joint functions.

5, the door to weight loss
Every 30 minutes of walking consumes 75 kilocalories. Weight loss depends on long-term commitment of exercise on a regular basis. The effect of a sporadic vigorous exercise will last only 48 hours. And excessive exercise is not only very dangerous, it can be sometimes disastrous. Walking as an exercise is therefore most appropriate.

6, the door to longevity
Lei Jieqiong, a 95 years old woman, on a television interview, was asked how she could keep her body so good. She said her only hobby is to walk every day. Also, why can Chen Li Fu live to 100 years old? He also indicated he rely on his daily walking exercise. Research shows more than 30 minutes of walking everyday, no matter how high is the level of fat content, the longevity probability is 4 times greater than the others.

B, Quality is more important than quantity

Quality is more important than quantity. Strolling, walking with head down, strolling with hands behind, hand in pockets, arms cross, etc., though are called walking, experts point out that these are not the correct way of walking exercise for health benefit. In Japan, there are trained professionals to teach people how to walk. Where to go, how to get there, how long it takes, etc., must follow a set of specific rules.

1, the best place is the place with trees
It is best to walk in a park. If going to a park is not convenient, find a road with trees on both sides. Experts pointed out that although walking is a kind of low aerobic exercise, the best choice is places with fresh air. The more distant the road the better it is.

2, the lighter the shoes the better
It is best to wear loose clothing, thicker cotton socks and light comfortable shoes. Particularly, the shoes are very important, the lighter the better. Jogging shoes provide better heel support. They also play a role in protecting the Achilles tendon without jeopardizing toes, toenails, etc.

3, walking in upright posture
Walking too relaxed is less effective. Rise up and straighten the body with body weight slightly towards the front. Always look straight forward. It is also necessary to maintain coordination in the upper and lower extremities with a pace that is moderate and rhythmic. The U. S. "Prevention" magazine article pointed out put the mind to focus on the feet when walking. To feel the heel-toe stampede on the ground step by step, can divert attention, yielding the mental relaxation effect. If one desires to lose weight, it is best to do hill walking or climbing stairs. On a flat road, try to focus on the contraction of the lower abdomen while walking. Twist the hips forward a little when possible, to exercise the abdominal muscles. (This is commonly referred to as race walking).

4, at least 1 hour a day
Harvard University study said the total walking time per day is at least 1 hour. The desirable speed is best to walk at a moderate speed (90-120 steps per minute), or approximately 10,000 steps between 5 - 10 km. It is important walking must be conducted at least one hour after meal. A common Chinese saying, "Walk a hundred steps after dinner, can live up to ninety-nine years or older". This viewpoint is not scientific, because immediately after meal, blood mainly distributed in the digestive system, the blood flow to digestive system is not conducive to digestion and nutrient absorption.

5, walk until slightly sweating
To sweat is not the objective of walking exercise. However, it is best to walk until sweating slightly. To determine the adequacy of exercise, one can measure the heart rate. In general, heart rate after walking + age = 170 is the appropriate number.