Fast walking is not only a simple form of exercise but also offers numerous health benefits, especially for bone and joint health. Recent research indicates that increasing your walking speed can enhance hip bone density by up to 30%. So, how can you walk faster and more effectively? Let’s explore the tips below.
Benefits of Fast Walking for Bones
A small study conducted on 20 young men and women showed that when they increased their walking speed from a comfortable pace of 3.2 km/h to a brisk 6 km/h over 60 minutes, the impact force on the hips increased by about 30%. This demonstrates that fast walking not only improves cardiovascular health but also supports stronger bones.
Boost bone health with quick walking tips
Image: Istock
Effective Techniques for Fast Walking
If you’re new to fast walking, don’t worry! Here are some useful tips to improve your speed and posture:
1. Stand Tall
Posture plays a crucial role in fast walking. Keep your spine straight as if you’re being lifted from the top of your head. This posture not only gives you a stronger stride but also reduces upper and lower back pain. Additionally, relax your shoulders and avoid pulling them towards your ears.
2. Bend Your Arms Properly
Properly bent arms help you swing them faster, naturally syncing with your step speed. Keep your elbows at an angle of 85 to 90 degrees and swing your arms forward and backward, rather than sideways or across your body.
3. Land on Your Heels
When stepping, ensure that your heel is the first part of your foot to touch the ground. Then, gradually shift your weight from your heel to your toes. This facilitates smooth movement and helps you easily increase your speed.
4. Take Shorter and Faster Steps
Instead of trying to take long strides, focus on shorter and faster steps. This approach helps maintain balance and easily transfer your body weight to the front leg, thereby improving your walking speed.
5. Keep Your Front Leg Straight
From the moment your foot touches the ground until it’s under your body, keep your leg straight but avoid locking your knees. This ensures smoother strides and makes it easier to propel yourself forward.
Comprehensive Health Benefits of Walking
Not only good for bones, walking also provides many other health benefits:
- Reduce Mortality Risk: A study published in the European Journal of Preventive Cardiology found that just 4,000 steps per day can start reducing mortality risk from all causes. Each additional 500 to 1,000 steps daily contributes to lowering the risk of heart disease.
- Support Joints: Walking lubricates joints, particularly the knees and hips, and strengthens supporting muscles. This helps reduce joint pain and prevents arthritis.
- Enhance Immune System: Regular walking boosts the immune system, aids in weight management, and extends lifespan.
Conclusion
Fast walking is a simple yet highly effective method for improving health, especially for bone and joint health. For optimal results, apply the techniques mentioned and maintain a consistent walking routine. Are you ready to start improving your health today?
Source: Dantri.com.vn
