Brisk walking, as one of the most popular fitness activities among Beijing residents, is almost a “zero-threshold” exercise that requires no special venue. However, this form of exercise also needs to be planned scientifically and practiced according to one’s ability. Our reporter interviewed fitness experts from the Beijing Sports Science Institute about issues to pay attention to during brisk walking activities.
An Jianghong, director of the Beijing Sports Science Institute, stated that brisk walking, if not done scientifically, can also have an impact on the body. She said that citizens should understand some principles of fitness activities before participating in brisk walking, such as walking intensity, speed, distance, and duration, all of which should vary from person to person, be practiced within one’s ability, and be done in moderation. An Jianghong explained that walking speed is divided into slow walking (70 to 90 steps per minute), moderate walking (90 to 120 steps per minute), and fast walking (120 to 140 steps per minute), and participants should choose accordingly. As for walking time and frequency, it is advisable to walk for 30 to 60 minutes each time, 3 to 5 times a week. Walking fewer than 3 times a week will not yield good fitness results.
An Jianghong said that for middle-aged and elderly people, the walking intensity should generally be light to moderate, that is, suitable for aerobic exercise. After exercising, their pulse should not exceed 120 beats per minute. In addition, it is important to remind citizens that those who are physically weak, often ill, or in poor health should walk slowly, at about 60 to 70 steps per minute, with small strides, steady walking, and can also alternate between walking and resting. When necessary, walking with the aid of a stick is also acceptable. For those aiming to lose weight, it is recommended to follow a low to moderate intensity, slower speed, and longer duration aerobic exercise method, mainly to burn fat. The ideal duration of exercise is 40 to 50 minutes per day, 3 to 5 days a week.
In addition, citizens who go brisk walking should also be reminded that it is essential to do sufficient warm-up exercises before and cool-down exercises after the activity. Moreover, the best times for brisk walking are generally between 9 a.m. and 11 a.m., and after 3 p.m., especially as the period after 3 p.m. is the optimal time for exercise. The environment for brisk walking should preferably be somewhere with fresh air, flat and safe terrain, and it is important to avoid walking on bumpy roads or along busy streets.