How to avoid exhaustion while walking

Spending at least 5-10 minutes doing warm-up exercises such as rotating your wrists and ankles, stretching your calves, thighs, and hips before walking will help reduce your risk of injury.

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According to Dr. Dao Duy An Duy, a specialist in Orthopedics and Traumatology at Tam Anh General Hospital in Ho Chi Minh City, to avoid exhaustion while walking, people should pay attention to the following:

Before going for a walk

Warm-up exercises : Spend at least 5-10 minutes doing warm-up exercises such as rotating your wrists and ankles, stretching your calves, thighs, and hips. This helps warm up your body, improve blood circulation, and reduce the risk of injury.

Choose suitable walking locations to avoid putting extra pressure on your joints.

Choose the right shoes : Walking shoes should have good cushioning, fit snugly, offer good grip, and have a sturdy heel. They should be comfortable to wear and not cause foot pain. Shoes that are too stiff or don't support the arch can increase pressure on the knees and hips, causing discomfort while walking.

While walking

Walk with proper posture: Keep your back straight, head facing forward, eyes looking straight ahead; relax your shoulders, swing your arms gently in rhythm with your steps; take short, not overly long strides to avoid putting pressure on your knee joints; shift your weight to the middle of your feet, avoiding landing too hard on your heels .

Walk at a suitable pace: Start walking slowly. Once your body adapts, you can gradually increase your speed as you go. Avoid walking too fast or walking continuously for extended periods without rest.

Limit carrying heavy items or backpacks: Carrying heavy objects while walking is cumbersome and can increase pressure on the knees and spine. If you need to carry water or a phone, use a small bag worn around your waist instead of a backpack.

While walking, if you experience pain or discomfort, slow down or stop to rest. If the pain persists, you should consult a specialist for assessment and appropriate treatment.

THIEN LAM

Source: https://nhandan.vn/cach-tranh-duoi-suc-khi-di-bo-post900158.html