Doing brisk walking for 30 minutes every day will provide good health benefits for the body. Among them is that body fat will decrease, muscle strength and endurance will increase, the heart system and blood vessels become smoother, bones will become stronger. Fast walking itself is defined as walking activities that are quite fast, but different from running.
If you walk for 30 minutes in one stage and are difficult to do, then the trick to dividing it into three stages might be a more mitigating choice. For example, by breaking the daily exercise schedule into three stages to make a brisk walk with each stage taking a duration of 10 minutes. Most importantly, the main goal is to make brisk walking a routine activity achieved. Try to make brisk walking a routine activity by doing it at the same time every day.
Do this so that the fast road is not dangerous
Doing any exercise must be done in the right way to minimize injury. Therefore, do these things before taking a brisk walk.
Choose the right shoes and clothes
In order for the optimal fast road, choose the right shoes to protect your feet while doing this activity. In addition to shoes, the clothing used is recommended to be adjusted to the weather and the conditions and comfort of the wearer.
One thing to note when exercising outdoors when it is dark, you should wear brightly colored clothes or reflectors to make it easier for other road users to know where you are.
Choose a safe and comfortable road route
Choose a good location for fast walking so that it can be done comfortably. Always pay attention to the terrain or the streets so that when you are on a fast road you are not injured or injured. Avoid potholes, uneven roads, unfriendly weather, or too crowded places for optimal activity.
Warm up
Before brisk walking, it's best to warm up for at least 5-10 minutes. This muscle heating is useful for preparing the body to do activities and avoid injury.
Cooling
When brisk walking is nearing the end, reduce the intensity of this exercise by taking a leisurely walk. Walking for 5-10 minutes can help the muscles that were hot to cool.
Stretch
Stretch after finishing cooling. If you prefer to stretch before brisk walking, don't forget to warm up first.