How to Walk to Strengthen Heart and Lungs
Walking is one of the most effective ways to improve heart and lung function. However, Professor Dou Wenhao from Beijing Sport University warns readers that incorrect walking techniques drastically reduce effectiveness.
We know the goal of physical exercise is to strengthen the heart and accelerate metabolism—requiring sufficient exercise intensity and scientific methods. Without adequate intensity, heart and lung function won’t be adequately trained. Therefore, many people add upper limb movements during lower limb walking exercises. Professor Dou Wenhao explains that adding these movements makes exercise purer and achieves some intensity, but upper limb training is best done through dedicated exercises like dumbbell routines, push-ups, or pull-ups—not by mixing with lower limb activities, as this interferes with heart and lung training efficiency.
Professor Dou Wenhao says that walking for heart and lung training isn’t ordinary walking or strolling. To check if your walking posture is correct, simply look at your shoe heels. Many people’s heels show uneven wear—indicating improper weight distribution. Correct exercise walking results in even heel wear, not uneven patterns.
Does backward walking improve heart and lung function while preventing lumbar problems? The answer is no. Professor Dou Wenhao points out that many morning exercisers enjoy walking backward and even twist their bodies deliberately, believing this enhances training. However, such non-standard walking styles, though helpful for body movement, offer little benefit to heart and lung function.