Walking is one of the best low-impact exercises, and it's also one of the cheapest and most convenient ways to get healthier;
however, many Americans walk less than half of the daily recommended steps. Walking can reduce your risk of heart disease and
cancer, while reducing chronic pain and stress.
Step 1: Warm up your body
Warming up your body by starting slowly when you walk will reduce over-exertion on your muscles.
This can help you walk longer, and at a better pace. Try to warm up by walking slowly for five to
10 minutes at the beginning of the walk.
This will loosen up your muscles and get them ready for exercise.
To warm up, do the following for 30 seconds each: Make circles with each ankle;
swing each leg; make slow circles with your hips or legs; make arm circles; march in place;
and swing your legs back and forth.
Similarly, cool down at the end of your walk by slowing down for 5 to 10 minutes.
After you cool down, stretch your muscles gently.
Warming up properly can help you avoid walking injuries, such as strained muscles.
Step 2: Improve your walking posture
When walking, try to use purposeful movements when you stride and pay attention to your posture.
Make sure you have good, erect posture. Try to look 12-20 feet in front of you as you walk.
Walk with your head up, while looking forward. Do not look down at the ground constantly as you walk, which could strain your neck.
Relax your neck, shoulders and back. Although your posture should be strong, your body should not be held too stiffly as you walk.
Swing your arms with a slight bend in the elbows if you want. Tighten your stomach muscles, and do not arch your back forward or backward.
Step 3: Walk heel to toe
When walking, you should step forward with your foot. Let your heel land on the ground in front of you. Then, roll your foot forward, transferring your weight to the
ball of your foot. With your other foot, raise your heel, push your foot off the ground with your big toe, and repeat the first process.
Walking is different from running. Your feet should never lift off the ground completely at the same time.
Find a stride that's comfortable for you. If you're losing track of the heel-to-toe motion, and aren't rolling your feet consistently, you may need to slow down.
Step 4: Straighten out your legs if you have tight hips or hamstrings
If you sit too much, you may have a tendency to always bend your knees while walking.
This usually means that your hip flexors and hamstrings are too tight. As you walk, make a conscious effort to straighten out your legs.
Step 5: Avoid hyperextending your knee
Hyperextending your knee means moving your knee backwards slightly when standing or walking. Some people may have a natural tendency to
hyperextend their knees, but hyperextending your knee can cause increased stress to your joints. When walking, be conscious of your knees to avoid hyperextending them.
Maintain a slight bend in your knee when walking, especially if you're prone to hyperextending your knee when standing.
This will feel strange at first, but eventually your knees will adapt.
Go slowly up stairs, moving in slow and deliberate motions.
Avoid wearing heels too frequently, as this can encourage knee hyperextension.
Step 6: Walk at a fast pace
To get the greatest health benefits from walking, try to walk at a slightly faster pace than a mere stroll. Strive to walk with quick, not long, steps.
Walking should be a moderate-intensity aerobic activity. This means that you have broken a sweat and your heart rate has risen.
How can you tell if you are walking fast enough? You should be able to talk but not sing a song while you are walking.
Three miles per hour is a good pace if you are walking to improve your health. If you are walking to lose weight, pick up the pace to 4 miles in an hour, which is a 15-minute mile.
Step 7: Make walking a habit
Try to build more walking into the course of your regular day whenever possible. If you get into a routine, you will soon see the steps and health benefits adding up.
Walk to work or part of the way to work if this is possible. Take the stairs when you usually take the elevator. Get up and walk around after you sit
for 30 minutes. You can reduce the chronic pain caused by poor ergonomics in the office by walking around for five minutes every 30 minutes. You may be
surprised by how much your daily step total will go up by completing a five-minute walk every half hour.
Park your car a ways from your destination so you are forced to walk. Build a regular stroll or walk with friends or family into your day after dinner.
Some people walk around indoor malls or even up and down their company stairs over their lunch hours because they do not have time or money to go to a gym.
