[Harumanbo Harucheonja] "Walking for 30 Minutes at 70% of Maximum Heart Rate... Also Great for Mental Health"

[Asia Economy Reporter Seomideum] Dr. Hong Jeong-gi is regarded as the top sports medicine expert in Korea. Although he holds titles such as Dean of the Graduate School at CHA University of Medicine and Science, President of the Korean Society of Athlete Training, Member of the Korea Football Association’s Performance Enhancement Committee, and Sports Science Director of the Korea Athletics Federation, he might be more intuitively introduced as a ‘walking evangelist.’ After graduating from Korea National Sport University and completing his PhD in Exercise Science at Oregon State University in the U.S., he has devoted himself to rehabilitation treatment and promotes ‘Active Walking’ as the best therapeutic method. He emphasizes that combining medical treatment with walking yields greater therapeutic effects. Many who had wandered without finding appropriate treatments regained their health by following Dr. Hong’s walking prescriptions. Famous athletes such as skeleton Olympic gold medalist Yun Sung-bin, football player Ki Sung-yueng, and professional golfer Choi Hye-jin have also benefited from Dr. Hong’s muscular endurance training. Recently, he has been advocating the importance of proper walking through his book "Walking Reset from Today" (EBS BOOKS).

Dr. Hong emphasizes walking because the act activates all human body systems. It is not just a single organ working individually; rather, all nerve cells, blood vessels, and muscles from the brain to the tips of the toes are activated. Dr. Hong explains, “Walking enables the skeletal system, neuromuscular system, cardiopulmonary system, endocrine system, digestive system, and lymphatic system to function properly. It is a time when not just one joint or organ, but the entire set of joints and organs work together, making our body most human-like.”

However, preparation is necessary even for walking. If posture is incorrect or joint function is impaired, walking can be harmful, so posture checks before walking are essential. Dr. Hong advises, “If the trunk (the body’s central line from the brain to the reproductive organs) is excessively bent forward or if the knees bend inward or outward, correct these postures before starting walking exercises.” Especially for those with stiff hips or lower back, flexibility should be assessed and joint movements need to be made smoother. If there is a history of injury or surgery causing psychological hesitation, it is strongly recommended to consult a specialist before walking.

For footwear, shoes with thin soles are preferable. Dr. Hong recommends, “Shoes with a flat (sneaker style) sole that do not lift too much at the front are best.” He also advises, “For those with low arches (the curved part of the sole), causing foot pain, using orthotic insoles is recommended.”

Once prepared for walking, it is time to walk with the correct posture. The ideal walking posture involves keeping the upper body straight, looking forward, taking large steps, and lightly swinging both arms back and forth. Dr. Hong says, “With this posture, walking for just 20 to 30 minutes can benefit your health.” The pace should be more than a slow stroll; “walking as if you have a bit of a busy schedule” is healthier. “Walking at a slightly faster pace activates muscles much more, which increases body temperature and helps protein synthesis within muscles.”

Dr. Hong Jeong-gi is demonstrating the correct walking posture.
[Photo by Dr. Hong Jeong-gi]

To confirm an appropriate walking pace, it is necessary to check your heart rate. “Calculate your maximum heart rate (220 minus your age) and adjust your pace so that your breathing does not become too labored at about 70% of that maximum,” Dr. Hong advises. The ideal exercise duration is about 30 minutes. Even if the walking speed is steady, if your heart rate drops, you should increase your pace to maintain it.

Walking backward for about 10 to 20 meters is also beneficial. “Walking backward stimulates our nervous system more, improving balance and posture maintenance,” he explains.

Varying walking speed is another way to enhance exercise effects. For example, intentionally walk fast for about 100 meters, then at your usual pace for the next 100 meters, then fast again, and so on. Dr. Hong notes, “If you feel exhausted after walking 100 meters fast, you walked too quickly. The ideal level is to comfortably repeat speed changes at least five times.”

Is there an ideal time for walking? There is no strict time restriction, but it is better to avoid very late hours. “Walking too late can disrupt sleep due to hormonal changes.” Also, if you have joint issues, “afternoon times when the body is more flexible are recommended rather than early morning.” For those with obesity or diabetes, starting to walk immediately after meals is beneficial to “boost metabolism and reduce insulin resistance.”

Walking benefits not only the body but also mental health. Dr. Hong emphasizes, “Walking activates the parasympathetic nervous system, reducing tension and improving breathing patterns. Especially, the emotional control function in the brain’s limbic system works, allowing you to experience psychological stability.”