走路，大家都不陌生，也是每天都要做的事情，走路可能是最方便的一種鍛鍊方式了，簡單易學、成本低，幾乎不受時間、場地的限制，而且安全性相對較高，很適合中老年朋友。最新的中國居民膳食指南(2016版)指出：中國居民每天的活動量達到6000步，有益於保持身體健康。而像權威的美國運動醫學會、美國疾控中心等，都提出推薦“日行萬步”。
Walking is not unfamiliar to everyone, and it is also a daily thing to do. Walking may be the most convenient way of exercise. It is easy to learn, low cost, almost free from time and place restrictions. Moreover, it is relatively safe and suitable for middle-aged and elderly friends. The latest dietary guidelines for Chinese residents (2016 Edition) points out that the daily activity of Chinese residents reaches 6000 steps, which is beneficial to keep healthy. The authoritative American Sports Medicine Association and the Centers for Disease Control and prevention of the United States have recommended "ten thousand steps a day".
有些人平時沒時間鍛鍊，只能在週末做大量運動，來彌補工作日的不足，這些人又被叫做“週末勇士”。運動雖好，但週末勇士可未必是好事。如果你平時沒有運動習慣，卻在週末突然暴走個10000步甚至更多，最常見的後果就是，後續會有明顯的肌肉痠痛。更嚴重的是，很容易腳踝扭傷、腿部肌腱拉傷斷裂、小腿前側疼痛、各種膝蓋損傷、網球肘……受傷5分鐘，休息100天，基本就可以跟運動說拜拜了。
Some people don't have time to exercise, they can only do a lot of exercise on weekends to make up for the shortage of working days. These people are also called "weekend warriors". Sports are good, but weekend warriors are not necessarily good. If you don't have the habit of exercise, but suddenly walk 10000 steps or more on the weekend, the most common consequence is that there will be obvious muscle soreness in the follow-up. What's more, it's easy to get ankle sprain, leg tendon rupture, front leg pain, various knee injuries, tennis elbow Injury 5 minutes, rest 100 days, basically can say goodbye to the sports.
走路被世界衛生組織認定為“世界上最好的運動”。研究表明，走路多的人身體會更健康。無論是長久的徒步旅行還是短暫性的走路運動，都可以起到鍛鍊身體的作用。
專家認為：每天走6000步≈3至4千米行走距離≈30分鐘中等強度運動。
一個簡單判斷運動強度的方法是，看運動心率。
健康且體質較好的：心跳可以控制在 120～180 次/每分鐘；
中老年或慢病人群：心跳大致控制在（170-年齡）～（180-年齡）。
心率可以透過摸一分鐘脈搏來測試，也可以透過佩戴心率帶、心率表、手環等來監測。
Walking is recognized by the World Health Organization as "the best sport in the world". Studies have shown that people who walk more are healthier. Whether it is long-term hiking or short-term walking, can play a role in physical exercise.
Experts believe that: walk 6000 steps every day ≈ 3 to 4 kilometers, walking distance ≈ 30 minutes of moderate intensity exercise.
A simple way to judge the intensity of your exercise is to look at your heart rate.
Healthy and good constitution: the heart rate can be controlled at 120-180 beats / min;
The heart rate of middle-aged and old people or chronic disease group was controlled between (170 age) ～ (180 age).
Heart rate can be measured by touching a minute's pulse, or by wearing a heart rate band, a heart rate meter, a bracelet, etc.