How many kilometers should I walk per day?

I don't have much time to exercise because of my office job, so how many kilometers should I walk per day to be healthy? (Truong, 28 years old, Hanoi ).

Reply:

Office workers are at risk of bone and joint diseases, back pain, stress and tension. Maintaining the habit of walking 30 minutes a day helps improve health, develop muscles and support effective weight loss. Walking is also a form of gentle exercise, suitable for most people, including the elderly, those with chronic diseases or those who do not have much time to exercise.

When exercising, you should start walking at a moderate pace, then gradually increase your speed. Drink plenty of water before and after walking to prevent dehydration.

It is recommended that everyone should exercise at a moderate intensity, at least 150 minutes per week. Healthy people should walk three kilometers or more per day to maintain their health. Once you get used to it, you can increase the intensity of your exercise to increase your flexibility. You can listen to music, change your walking route or invite someone to go with you to have more motivation and not give up halfway.

In case of chronic illness or health problems, you should consult your doctor for a suitable and safe exercise regimen. For example, the elderly should exercise lightly indoors, in a covered place or if going outdoors, they should wear a hat, warm clothes, scarf, and gloves.

Note, in winter, you should limit going out early in the morning and exercising in cold weather. You should warm up thoroughly before exercising to warm up your body, relax your muscles and joints to avoid cramps and injuries.

Doctor Nguyen Huy Hoang
Vietnam - Russia High Pressure Oxygen Center - Ministry of Defense .

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