Tips for Lanzhou’s “Walking Commuters”
Behind the growing trend of “walking to work,” many have experienced the unique charm of this lifestyle. However, don’t assume that “walking to work” is as simple as just putting one foot in front of the other—there’s actually quite a bit of know-how involved. Our newspaper interviewed experts from the First Hospital of Lanzhou University and industry professionals passionate about “brisk walking” to provide residents who are already “walking to work” or planning to do so with a perfect “walking to work” guidebook, helping you walk in a better and healthier way.
“Walking to Work”: Energize Body and Mind, Boost Physical Fitness
Originating in Germany, the “walking commuter” trend has increasingly become a fashionable and healthy walking routine for urban office workers. “Walking to work” not only helps people gain better health but also brings joy. So, what exactly are the benefits of “walking to work”?
Dr. Bi Xuehan from the First Hospital of Lanzhou University believes that walking to work can not only improve physical health but also relieve stress, make brain thinking clearer, and enhance daytime work efficiency. It is especially suitable for office workers who often sit in front of computers. Persisting in walking to and from work over the long term can reduce the risk of cardiovascular disease, diabetes, and lower blood pressure. Walking also promotes metabolism, prevents calcium deficiency, supports bone health, maintains joint strength and flexibility, and even benefits sleep. Additionally, walking to work helps burn calories, aiding in weight loss.
According to data from the World Health Organization: walking is very beneficial to the body, enhancing heart function and increasing cardiac output; it adjusts metabolism and is highly helpful in preventing diabetes.
Research indicates that for women, walking more than seven hours a week can reduce the risk of breast cancer by 20%. Moreover, women generally face a higher risk of osteoporosis than men, and regular walking can strengthen bones and reduce the likelihood of developing osteoporosis.
“Walking to Work”: Pack Smart and Travel Light
As early as 1992, the World Health Organization stated that “the best exercise is walking.” Nowadays, this back-to-basics form of movement has become an increasingly popular activity. So, what trendy gear does one need to become a stylish “walking commuter”?
Zhu Yuan, a seasoned outdoor sports enthusiast working for a travel agency, has been passionate about brisk walking for years. She reminds the public that if you want to be a true “walking commuter,” a pair of comfortable flat shoes is essential, along with casual pants and tops—the key elements being comfort and style. However, considering that many women want to wear high heels while also wanting to walk to work, she suggests carrying an extra pair of stylish high heels to change into once arriving at the office, so you can walk into your workplace confidently and elegantly.
For those who “walk to work,” don’t overlook sunglasses and sun protection. Necessary precautions should be taken whenever going out. Since walking makes you sweat easily, remember to drink some tea or honey water before setting off to replenish fluids and prevent heatstroke or low blood sugar.
If you want to add fun to your walking commute, consider bringing an MP3 player or a multimedia-enabled mobile phone. That way, you can listen to your favorite music during the walk or tune into a radio channel to catch up on news and stay informed about current events.
“Walking to Work”: Follow Science and Stay Committed
If you think you can just walk to and from work any which way, you’re sorely mistaken. “Walking to work” requires scientific methods to truly foster a healthy lifestyle. Dr. Bi Xuehan from the First Hospital of Lanzhou University shares some tips on how to walk to work effectively.
Compared to normal walking, when “walking to work,” try to take longer strides and swing your arms more, which engages the muscles throughout your body, increases lung capacity, strengthens back muscle flexibility, gently exercises the knees and feet, and can help lower blood pressure. For beginners, start with shorter durations and gradually increase the time, while also gradually picking up the pace.
In terms of distance, a general guideline is to walk for 30 to 45 minutes or up to one hour, as moderate exercise is the most beneficial.
“Walking commuters” should preferably choose routes lined with greenery.
Generally, after arriving at the office in the morning, it’s best to first wash your face and hands in the restroom, then sit on your office chair and extend your legs forward gently, lightly patting your thigh muscles and massaging your calf muscles. In the evening, after walking home, you can soak your feet in hot water before showering to boost circulation in your lower limbs and relax your whole body.
Only by maintaining a long-term habit of walking can you achieve significant health benefits.
“Walking to Work”: Match Distance with Age
“Walking to work” isn’t suitable for everyone. Dr. Bi Xuehan reminds the public that if the distance is too far—especially walks over one hour—it’s not advisable to walk to work. For older individuals or those with osteoarthritic conditions, be cautious as excessive walking may increase the burden on leg joints, potentially worsening conditions such as synovitis or intensifying joint pain and swelling.
