Answer:
This is a question I encounter quite often during clinical consultations. Many people believe that simply walking as much as possible will make their joints and bones stronger. However, walking correctly is what truly nourishes the musculoskeletal system. Bones and joints are like a machine: to run durably, they need not only regular operation but also timely care and maintenance.
In traditional medicine, moderate exercise helps the body regulate qi and blood. Maintaining a regular walking routine engages the muscles, reduces stagnation, improves blood circulation to the tendons, muscles, and joints, and enhances mental well-being.
However, walking longer or faster is not always better. Many people with knee osteoarthritis or herniated discs force themselves to walk for hours each day thinking “the more I exercise, the healthier I get.” This overloads the joints and worsens the pain.
Everyone’s condition is different. Those with mild soreness whose joints are not significantly damaged can maintain a gentle 20 to 30-minute daily walk combined with stretching. People with knee osteoarthritis, lower back pain, or herniated discs should regulate their workout intensity and avoid prolonged walking or steep, hard terrain. Older adults with weak muscles and declining qi and blood should prioritize slow, steady movements combined with mind-body exercises (duong sinh) to allow the body to adapt gradually.
The most important factor is not how many steps you take, but whether your body feels lighter or more painful after walking.
In addition to walking, it is important to maintain a balanced diet, prioritizing foods that nourish qi and blood. Keep your body warm, especially the neck, shoulders, lower back, and knees. Get regular rest so that your body has time to recover, and do not wait until pain sets in to start caring for your joints.
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A man runs outdoors in the sun. Photo from Pexels |
Walking is considered the secret to a long and healthy life. Regular walkers have a lower risk of premature death. Therefore, whether it is a morning stroll, dancing around the house, or taking the stairs, staying physically active helps you feel great and live longer.
Walking boosts cardiovascular health, aids weight management, and reduces the risk of conditions like diabetes and high blood pressure. Beyond physical benefits, it improves the mood, reduces stress, boosts brain function, and helps prevent dementia. Additionally, walking keeps joints healthy and supports a robust immune system.
Health guidelines recommend at least 150 minutes of moderate-intensity exercise per week. Healthy individuals should aim to walk three kilometers or more daily to maintain fitness. When exercising, start at a moderate pace and gradually increase the speed to build endurance and burn more calories. If you feel fatigued, exhausted, or short of breath, stop and rest rather than overexert yourself.
If you have chronic conditions or health issues, consult a doctor to establish a suitable and safe exercise routine. Individuals with a history of stroke or hypertension should limit high-risk sports like swimming, diving, mountain climbing, and running, and instead prioritize low-impact activities like walking, yoga, and badminton.
Traditional medicine practitioner By Minh Tuan
Vietnam Traditional Medicine Association