What are the benefits of walking 5 kilometers every day?

Some people are not very familiar with power walking. In fact, power walking is an exercise method between walking and race walking. Of course, if a person walks regularly, it is very helpful to people, and power walking is not only Subject to age, gender, physical strength, etc. restrictions. So, what are the benefits of walking 5 kilometers every day? Next, let’s take a look at the benefits of walking 5 kilometers.

Walking

The benefits of walking 5 kilometers a day

1. Improve cardiopulmonary function and endurance

Prominently manifested in reducing resting and equal Improving heart rate during exercise under load and increasing lung capacity can reduce the risk of cardiovascular disease and cardiac emergencies, and can also reduce the severity of cardiac emergencies if they occur;

 2. Lose weight

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Persistence in walking and exercising can significantly reduce body fat weight, reduce body fat percentage, increase and maintain muscle weight, endurance and strength;

3. Promote bone and joint health

It can increase bone density, bone and joint strength, increase the strength of ligaments and tendons, prevent various injuries to bones, joints, muscles and tendons, and reduce the risk of osteoporosis;

Walk every day How many steps are best?

Based on the calculation of walking for 30-40 minutes a day, the step frequency also varies with different intensity, so walking at a slow pace (about 70-90 steps per minute), walking at a medium speed (about 70-90 steps per minute) 90~120 steps), brisk walking (120~140 steps per minute), so you can calculate your total number of steps each time.

What speed is considered healthy walking?

The speed of healthy walking is the key factor that determines the effect of exercise. Usually, the number of steps per minute should be at least 70 to 90 steps. According to each step Calculated at 0.4-06 meters, the distance traveled per minute is 28-54 meters, so the approximate speed is 3-5 kilometers per hour.