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Long walk is a very safe fitness sports, though, you’ll fail to get the required fitness effects if you fail to get its training methods and essentials, and even worse to cause some side-effects. Therefore, if you choose long walk to take exercise, the method must be correct.

You should make delicate preparation before long walk: first, choose a pair of athletic shoes that are fit for your feet. Such as special running shoes which could buffer the foot pressure, in order to prevent the joints which exercise less from damaging. Secondly, you should wear a set of comfortbale gym suit.This can relax both your mood and body, it can also help you get out of the busy work and life. Third, prepare a pot of tea. You can add some sugar and salt properly. That’s because tea can relieve your thirst while sugar and salt can prevent electrolyte imbalance caused by sweating too much. The fourth, select a suitable route. It might be a path in the park, a school playground, or around your house, even the sideway from your house to the company. During exercises, people consume more oxygen. Hence, if the air condition is poor or even there are pollutants such as waste gas, there will be negative exercise effects. So your route of long walk should be airy and not crowded, and the farther away from the cars the better. 5. An appropriate time. The best time to long walking may be after sunrise, and 3 pm is another best time to exercise. Long distance walking is not the same as the daily walking or going window-shopping. You should do it at least 3 times a week, and each time longer that 30 minutes.

Walking too casually doesn’t have effects of exercising your body. Before you start to do long walking, you must warm your body up, like pressing muscles and ligaments gently and doing some squats, in order to prepare your heart and muscles into the exercise state. During long walking, take relatively bigger steps, pull yourself in, look directly ahead, slightly lean forward, swing your arms naturally beside your body, focus and breathe naturally and evenly. Without stop until you finish it. Follow a certain sequence. Strengthen the intensity and expand time little by little. Do some relaxing sports after you done it. Walk likewise, if you want to walk out “health” during exercise, you have to guarantee the frequency, intensity and duration of exercise. If you’re unaware of your athletic ability, you should try to choose a lower intensity at first. But you can increase the intensity gradually if you don’t get palpitation, headache, weakness, increased in heart rate or other discomforts, otherwise you should reduce the intensity.