White-collar women may have to spend their days with high heels because of their work, but pay attention to leather shoes, especially the soles must not be too hard, shoes can not squeeze the feet. After a walk back home, it is best to play barefoot, completely relaxed. Take a bath and pay attention to hot water bubble feet, can relieve foot fatigue. After the shower, sit on the bed, relax both legs, massage with your hands from bottom to top, can help promote metabolism and eliminate toxins. Strengthening the flexibility of the legs is an effective way to prevent muscle stiffness. At work, sit in a chair, straighten your legs, then do the hooked toes and taut toes exercise, a small exercise can play a big role in beautifying your calves.
If you have decided to walk as their own fitness program, there are several walking exercise methods for your reference.
1, ordinary walking method
Walk at a slow and medium speed, 30 – 60 minutes each time, 2 – 3 times a day. Suitable for leisure in scenic places.
2、Fast walking method (recommended!)
Walk 5 – 7 km per hour, 30 – 60 minutes per exercise. Walking heart rate control at 120 beats per minute or less, so as to invigorate the spirit.
3、Quantitative walking method
Including walking on flat and sloping ground. For example, walk 100 meters on a 3-degree slope, gradually increase to walk on a 5-degree slope for 15 minutes, and then walk on flat ground for 15 minutes.
4、Swinging arm walking method
When walking two arms rhythmically swing forward and back, can enhance the shoulder belt thoracic activities, for people with respiratory diseases.
5、Massage walking method
While walking, while massaging the abdomen, which is very beneficial to people with indigestion and gastrointestinal diseases.
Maintenance after walking exercise
