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Walking is a cost-free, gentle, and beneficial activity for our well-being. But many of you might be surprised to discover that walking involves more than merely advancing one foot after the other. Employing proper technique while walking can significantly enhance the effectiveness of your walks. This is especially crucial if you aim to enhance your fitness and shed a few pounds.
Walking stands out as one of the most healthful and accessible forms of exercise. It can enhance blood sugar levels, promote cardiovascular health and potentially extend your lifespan. Research suggests that walking just three times a week can significantly reduce the risk of dementia. The best part is that walking is free, requires no gym membership and can be tailored to fit your requirements.
Sure, you’re progressing step by step, but are you extracting the maximum benefit from your walk? Thankfully, I’m here to help you recognise these common mistakes and correct them.
The following rules will help you not make mistakes while walking
If you lead an active lifestyle, the right pair of shoes is so important. When choosing your shoes you should take into consideration the structure of the shoe, the correct size, the arch of your foot and your walking style. In general, seek out shoes that offer breathability, water resistance and a cushioned, supportive heel.
With all the available options in the market, consulting with your doctor or podiatrist before buying a new pair of shoes or if you’re experiencing foot pain due to increased walking, is a prudent step. It’s common knowledge that high heels are not the ideal choice for your feet and certain athletic shoes, such as tennis and basketball shoes, come with their own set of issues.
Do not go too slow —
Certainly, taking a leisurely stroll around your neighbourhood or along a trail can be quite calming. But it is beneficial to increase your walking pace whenever you can. To transform walking into an exercise, it’s essential to elevate your heart rate. For the average person, a moderate walking pace is approximately four miles per hour, equivalent to 15 minutes per mile. This can vary depending on the terrain and ability. Walking at a brisker pace can contribute to an increase in life expectancy and benefit your overall health.
Stop walking if you are in pain —
Like any other form of exercise, it’s advisable not to push through the pain while walking. Overexertion while walking can make you susceptible to issues like stress fractures or other overuse injuries. This risk is particularly high if you dive into an intense routine without allowing your body to gradually adapt to the new exercise program. Pushing too hard initially may result in soreness, discomfort and if ignored, it can potentially lead to an injury. It’s wise to begin with a manageable amount of walking, gradually increasing your pace and distance over time, especially if you live a more sedentary life.
Stand tall with good posture —
Maintaining proper posture while walking is crucial for breathing and preventing backaches. Stand up tall, extending your spine from the crown of your head, with your thumbs on lower ribs and fingertips on hips. Rolling your foot from heel to toe, keeping your feet hip-width apart, engaging your core and maintaining a tall posture with shoulders back and eyes forward is imperative for better breathing, your back health and to reap the benefits of walking. Focus on spinal elongation as you walk, avoiding the hunching of your back or leaning backwards. Whether you choose to walk for exercise or casually, pay attention to your posture.
Eyes up and shoulders back, down and relaxed —
Avoid looking down at your feet while walking to prevent unnecessary stress on your upper back and neck. Instead, focus your gaze approximately 10 to 20 feet in front of you. This will not only allow you to spot obstacles but also alleviate any upper body tension. Roll your shoulders up, back, and down rather than having them pulled up toward your ears. Keeping your head up reduces the risk of bad posture habits developed from activities like checking your phone or staring at your feet. The remedy is simple: Look up!
Proper arm motion —
To optimise your walking technique, avoid the mistake of keeping your arms still or swinging them without control. Avoid crossing your arms across your body or raising them above chest level. Utilise your arms to add power and speed to your walk by bending them at a 90-degree angle and allowing them to swing naturally from the shoulders. This will help you maintain a balanced and effective stride.
Stay aware —
If you enjoy listening to music or podcasts while walking, be cautious of the volume. It’s crucial to stay aware of your surroundings. Opt for headphones that allow ambient sounds and keep the volume low to hear potential dangers like a speeding bus or honking car. If you really need to use your phone while walking, stop and move to a safe area, complete your phone related tasks and then carry on with your walk.
Step lightly —
Ensure a smooth stride by rolling your foot from heel to toe while walking, avoiding flat-footed landings, which often produce a thud. Avoid taking long strides which can lead to too much pressure on your joints and slow your pace. Aim for a quiet, non-bouncing stride to minimise your risk of injury.
Stay hydrated —
Staying hydrated is crucial while walking, especially in warm climates where carrying fluids for walks over 30 minutes is advisable. If you live in a cooler environment, consider taking fluids for walks lasting around an hour. There’s no fixed amount of water required, but sipping on it regularly is key to staying hydrated. Start your walk well-hydrated. Drink some fluids an hour before your walk and try to maintain a balanced water intake throughout the day to avoid overhydration and mid-walk bathroom breaks.
Dress appropriately —
Choose comfortable and breathable clothing for maximum mobility during your walks. Try avoiding tight or heavy attire that can be uncomfortable and cause chafing. Carry an extra-thin layer to adjust to temperature changes as you heat up or cool down while walking. For visibility during early morning, evening or nighttime walks, opt for brighter colours or reflective fabrics. Wear a cap or sunglasses if the sun is out and shining and don’t forget your sunscreen!
Keep count —
Tracking your steps, whether through a phone app, a smartwatch or a device like Fitbit, leads to a 27% increase in steps taken simply because you know that you are tracking your walk. This can aid in achieving and surpassing any exercise goals you may have.
Stretch it out —
After each walk, be sure to stretch it out, however brief the stretching session may be. Focus on your calves, thighs and back to prevent any strain on your muscles and stiffness.
Finish line —
Walking is a highly effective and often overlooked way to enhance your health and meet your exercise goals. Making these small adjustments to your walking routine can significantly enhance its impact on your life.
So grab your sneakers and embrace the numerous advantages of this simple yet powerful exercise. Get moving and enjoy the benefits of a brisk walk!
