This is a question I encounter frequently during consultations. Many people believe that extensive walking alone will strengthen their bones and joints, but proper technique is crucial for nourishing them. Bones and joints function like machines; for sustained performance, they require not only regular activity but also timely care and maintenance.

In traditional medicine, moderate exercise helps regulate qi and blood. Consistent walking activates muscles, reducing stagnation and improving the flow of qi and blood to tendons, muscles, and joints, which also enhances mental well-being.

However, prolonged or excessively fast walking is not always beneficial. Individuals with knee degeneration or disc herniation often attempt to walk for hours daily, operating under the misconception that "the more you exercise, the stronger you get." This approach can overload joints, intensifying the pain.

Exercise regimens should be tailored to individual conditions. For those experiencing mild aches and minimal joint damage, gentle walking for 20-30 minutes daily, combined with stretching, is suitable. Individuals with knee osteoarthritis, lower back pain, or disc herniation must control intensity, avoiding excessively long walks or challenging terrains like slopes or hard surfaces. Older adults, with weaker muscles and reduced qi and blood flow, should prioritize slow, steady movements, integrating duong sinh exercises to allow their bodies to adapt gradually.

The crucial factor is not the number of steps taken, but whether the body feels lighter or experiences increased pain after walking.

Beyond walking, a balanced diet rich in foods that nourish qi and blood is recommended. Keeping the body warm, particularly the neck, shoulders, lower back, and knees, is important. Adequate rest and sleep are vital for body recovery; one should not wait for pain to begin caring for bones and joints.

Photo: Runkeeper

Walking is considered a key to living a long and healthy life. Individuals who walk regularly have a lower risk of premature death. Therefore, whether it is a morning stroll, dancing around the house, or climbing stairs, maintaining physical activity contributes to overall well-being and longevity.

Walking enhances cardiovascular health, aids in weight management, and reduces the risk of conditions such as diabetes and high blood pressure. This activity benefits not only the body but also improves mood, alleviates stress, boosts brain function, and helps prevent memory loss. Additionally, walking keeps joints healthy and maintains a robust immune system.

It is recommended that everyone engage in moderate-intensity exercise for at least 150 minutes per week. Healthy individuals should walk 3 km or more daily to maintain health. When exercising, start at a moderate pace, then gradually increase speed to improve flexibility and burn more calories. If you feel tired, exhausted, or short of breath, stop and rest rather than pushing yourself.

For those with chronic illnesses or existing health issues, consulting a doctor is advisable to establish a suitable and safe exercise regimen. Patients who have experienced a stroke or have hypertension should limit sports such as swimming, diving, mountain climbing, and running, prioritizing simpler activities like walking, yoga, and badminton.

Do Minh Tuan

Vietnam Traditional Southern Medicine Association