Fast walking far away from disease

It has been known that exercise is good for health, but there are some people who can't exercise.

          Walking is an alternative way, it can be divided into 3 levels: slow walking, fast walking, and racewalking.

• Slow walking is walking that you can still sing, whistling, humming, or make a long sound, such as meditation walking and shopping walking.
• Fast walking means walking for more than 10 minutes at a time, more than half an hour a day, at least 5 days a week. Normal people with good health should walk at a speed of about 400-700 meters in 6 minutes, or walk fast until you can't sing, whistling, humming, or make a long sound. If you walk too fast that you can't speak in words, it will be a walking race (walking too fast).
• Racewalking is a vigorous physical activity that involves walking, such a fast pace until you cannot speak in words because unable to breath. This type of walking is for strength, durability, and flexibility for who wants to prevent or treat the disease. Racewalking is enough. Moreover, you can run, dance, or aerobics instead.

Walking has many benefits, including low risk of cardiovascular disease, weight control, blood cholesterol level control, good fat (HDL) in the blood increasing, high blood pressure prevention, osteoporosis prevention, and muscle strength or durability increasing.

In addition, walking reduces the chances of disease, can cure diabetes, reduce the death rate from cancer, and prevent some types of cancer, such as colon cancer, breast cancer, pancreatic cancer, etc. (This article, Dr. Wirot, Assistant Director of Health Promotion is the author. The newsletter department found that it is useful to readers. Thus, we put it in the newsletter for members to practice).

Walking can also relieve stress. It induces a good quality of sleep and can reduce depression. If you walk and talk with friends, you can relieve your bad feeling and suffering without using cigarettes, liquor, harmful substances, or drugs, etc.