How to Walk Correctly (with Pictures)

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How to Walk Correctly (with Pictures)
How to Walk Correctly (with Pictures)
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In a nutshell: walking is good. It is a low-impact exercise that improves mood and may even relieve depression in some cases. Furthermore, studies have shown that in countries where walking is common, obesity rates are lower than in countries where people depend on cars to get around. In other words, walking can make you happier and healthier. Read Step 1 below to get started, then turn off your computer, put on your sneakers and go for your walk!

Steps

Part 1 of 3: Walking as an exercise

Walk Properly Step 1

Step 1. Keep your spine straight and posture upright when walking

Everyone walks in their own unique way, but certain factors can enhance the walking experience for almost everyone. The main one is posture. When walking, keep your head up, your back straight, and your chin up as well. This posture will keep your spine straight and aid breathing by taking pressure off your diaphragm.

Resist the temptation to bend over or hang loose during the activity. Over time, poor posture can lead to back pain, neck stiffness, or more serious illnesses

Walk Properly Step 2

Step 2. Use your calves, hamstrings and quadriceps to walk efficiently

Effective walking uses almost every muscle group in the leg, not just one. As you walk, visualize pushing with your back foot, using your hamstrings and quadriceps, and pushing yourself forward on the heel of your other foot. Roll your foot forward, touching the floor in a heel-to-toe motion as you take your steps. This puts your calf muscles into action – use them to keep your feet at the correct (elevated) angle for each step.

Walk Properly Step 3

Step 3. Keep your shoulders back and relaxed, opening your chest

Even though most of the muscles used are in the legs and mid-body, pay attention to your upper-body posture. Keeping your shoulders in a relaxed back position serves several purposes, such as keeping the "upright spine" as a stable support as you walk, extending from your neck to your hips. This works in conjunction with a straight back and a high chin to minimize back strain, preventing long-term injuries. Also, it is simply a good habit to avoid bad posture, which, as noted earlier, can result in shoulder pain and tension.

Also, pulling your shoulders back makes you look good, projecting confidence and strength. This is a small but not insignificant factor - why look mediocre while you walk when you can look great and protect yourself from injury at the same time?

Walk Properly Step 4

Step 4. Move your arms as you walk

For most people, this happens intuitively. When walking, let your arms naturally relaxed at your side. They should start swinging in small arcs when you start walking - the faster you walk, the bigger the arc. Moving your arms is a natural part of walking – it increases the efficiency of your steps and allows you to walk farther with the same amount of metabolic energy that you would use keeping you still. So don't be afraid to swing your arms as you walk. Don't worry – it won't look like you're race walking.

If the weather is nice, try to keep your hands out of your pockets. That way you'll use the arm movement to walk faster and farther than without their help

Walk Properly Step 5

Step 5. Start at a slower warm-up pace

For the first few minutes of your walk, maintain a comfortable pace as your body warms up. Assuming 100% is the fastest you can walk without starting to run, try starting at a level of 50-60% of this maximum effort. As a general rule of thumb, you should be able to speak normally and carry on a conversation without losing your breath while warming up.

Although there is some controversy on the subject, general warm-ups have been shown to improve performance during cardiovascular exercise

Walk Properly Step 6

Step 6. Increase walking speed to moderate after warming up

When you feel comfortable, get into a rhythm of about 70 to 80% of your maximum speed. At moderate intensity, you should eventually start breathing hard but not panting. You should still be able to carry on a conversation, but not necessarily be able to do it with extreme ease.

  • Resist the temptation to start taking long, unnatural steps when accelerating. Stretching your stride in this way stretches your leg muscles and destabilizes your center of balance, leading to discomfort over time.
  • To improve your cardiovascular health, warm up and maintain this pace for at least 30 minutes five times a week. Studies have shown that breaking this 30-minute session into several steps throughout the day is equally effective, as long as the person spends that amount of time walking in total.
Walk Properly Step 7

Step 7. Relax at the end of the walk

After you have walked faster for 30 minutes (or more), slow down to return to warm-up speed. Spend 5 to 15 minutes walking at this slower pace. A relaxation session at the end of a high-intensity walk allows your resting heart rate to return gradually, rather than abruptly. Also, it feels great.

That last point is definitely very important. The better you feel after exercising, the more likely you are to repeat the activity consistently. Therefore, good relaxation sessions can help to increase the long-term benefits

Part 2 of 3: Going beyond

Walk Properly Step 8

Step 1. Wear comfortable sneakers

If you're starting a daily walking exercise program, buy a comfortable pair of sneakers that's just right for that. They can do wonders for your performance, improving your stride and allowing you to walk longer in comfort. Choose a model that provides good stability to help keep your feet straight and has cushioning to protect your heel when you step and ankle support to prevent injury. The employees in the shoe section of most sports stores can help you make a good choice.

You don't necessarily have to put off your walking program just because you don't have your own walking shoes. They have more benefits, but any shoes that you can wear to walk comfortably for long periods of time without feeling pain or blistering can be worn

Walk Properly Step 9

Step 2. Wear suitable clothing for walking

There are some basic practical considerations to keep in mind when choosing clothes. You need to be prepared to sweat at least a little. Generally, a plain cotton T-shirt can help maintain comfort by absorbing sweat. Pants can't get in the way of your stride either. Sweatshirt, shorts, leggings and even comfortable jeans can be worn. Finally, choose clothing suitable for the weather, so you don't have to interrupt your walk because of the wind, rain or heat. If it's cold, bring a coat or jacket; if it's hot, wear shorts; and so on.

You also don't need to wear sportswear to go out and walk. The benefits of a Lycra outfit, for example, are minimal - unless you're really serious about the activity, it's usually okay to wear the clothes you already own instead of buying something new

Walk Properly Step 10

Step 3. Choose a course with the desired level of difficulty

Where you walk can have as much effect on the benefits of exercise as your speed. At first it might be nice to choose flatter terrain, but as your confidence grows you can challenge yourself and choose harder or longer trails.

Walking uphill or downhill is great exercise. However, this can also increase the pressure on muscles and joints, particularly the ankles, which will have to support your feet in an angled motion with each step. Take on steep hills like the big weights at the gym - prepare for your goal, rather than face it right away

Walk Properly Step 11

Step 4. Take a moment to stretch before starting

Despite not being such an intense form of exercise, such as running, weight training, climbing and others, there is still the possibility of injury. To decrease this chance, stretch before and/or after exercise. Taking a moment to stretch your legs and arms for 5 to 10 minutes before walking makes you more comfortable and can keep you in better shape in the long run.

  • Note that the benefits of stretching (and the consequences of not stretching) increase if you suffer from a chronic condition such as back pain or arthritis.
  • Since your legs are the main muscles used in the walking process, make stretching your lower body a priority, but stretching your middle and upper body can also be beneficial, especially if you are prone to pain in these areas. Here are some types of stretches:

    • Stretch thigh while standing.
    • Stretch the hamstrings, as in the “dog looking down” yoga pose.
    • Stretch the calf, the famous calf.
    • Stretch your back, as in the “cat” and “crocodile” yoga pose.
    • Lengthen your shoulders.
Walk Properly Step 12

Step 5. Seek to gradually increase your speed and distance

The benefits of starting a walking program when you don't engage in any physical activity will quickly become evident - your mood will likely improve, you'll feel more energized, and you may even lose weight (assuming you don't start eating more to compensate the energy you use during exercise). To increase these benefits, increase the distance or speed you walk, or, better yet, both. Treat walking like any other exercise routine, gradually increasing your load over time, and you'll be amazed at the changes in your look and well-being.

Part 3 of 3: Including the walk in your life

Walk Properly Step 13

Step 1. Use your feet as the primary method of transport

Walking just for exercise is a great idea, but you can greatly increase the amount of time you walk each day by choosing to walk to your destinations. In addition, due to the proven mood-enhancing effect, walking around ensures that you arrive energized, alert, and ready to act to the best of your ability. If you walk a lot as part of your daily routine, you may not even need to devote extra time to exercise! Below are some common walking opportunities:

  • Daily shift. This is a big problem. If you can walk to work (or walk to the public transport station) instead of driving, not only will you exercise and avoid the boredom of morning and evening traffic, but will also reduce your impact on the environment., in terms of pollution.
  • Trips to shops and supermarket. Many people go to the grocery store or do other common purchases several times a week. If you use these opportunities to go for a walk, you'll start exercising on the way out and have an extra session on the way back.
  • Trips to friends' houses. Finally, if you're going out with a friend, take the opportunity to walk instead of drive. This helps ensure that you will be in a great mood and have plenty of energy to have fun when you arrive.
Walk Properly Step 14

Step 2. Start walking for leisure

As mentioned above, it's smart to walk to get where you need to go, but you don't need a reason to walk, just do it when you feel like it. In addition to being a form of exercise, walking can be a lot of fun (assuming the weather is nice). It's a great way to get out of the house, get some fresh air and see what the world has to offer. Instead of spending all your free time on the sofa, devote part of your leisure time to hiking. You will find it much more satisfying than watching television in the long run.

A good idea for walking as a form of recreation is to use the opportunity to explore. Venture off the beaten path to work or school. You'll discover hidden secrets, useful shortcuts and places you didn't even know existed

Walk Properly Step 15

Step 3. Walking is a social opportunity

It's hard to meet new people if you're indoors all the time, so go out for a walk when you can! Walking in public places such as malls, fairs and busy downtown streets is a time to introduce yourself to others and potentially make new connections. It is also a chance to participate in the community, simply because you are physically present in it you are more likely to participate. It's easy to forget the simple pleasures of seeing and being seen if you don't go out regularly, so get up and go!

Walking is a great way to gently start "getting out of your shell" if you're shy. Although there are more effective ways to meet new people, walking is a good option for those who have been isolated for a long time and want to gradually return to a social life. Also, if you start talking to a new person when you're walking, you'll naturally have more energy and be more alert, due to the mood-enhancing effects of walking

Walk Properly Step 16

Step 4. Walk to stay in good shape

Walking correctly has some nice side benefits for your appearance. For starters, it has the obvious benefit of improving your overall fitness. Like all forms of exercise, walking can help you stay in good shape and groomed, increasing your attractiveness. There are other benefits too, for example, maintaining good posture while walking can gradually contribute to this becoming a general habit. People almost always look better when they're upright than when they're slouched.

  • For men, maintaining correct posture while walking, with the torso straight and shoulders back, has the advantage of accentuating the pectoral muscles and tightening the abs, making them look more muscular. For women, in addition to all the benefits mentioned so far, walking has the added effect of making them keep their chests a little more prominent, making them naturally appear to have a bigger bust.
  • Don't feel futile about investing time, thought, and energy into your appearance. Physical attraction is a real and legitimate component of the potential for building relationships and should not be ignored.
Walk Properly Step 17

Step 5. Be consistent

However you choose to include the new walking routine in your life, it's important to keep going. The effects of the program are more visible if it is practiced regularly. Taking a few long walks and then not walking for a month won't do much for health, mood, or appearance. However, walking for 45 minutes five times a week will. Create a routine and stick to it - you owe it to yourself to make the most of your potential.

  • With the demands of work, school or family competing for your time, it can be a challenge to have time to walk every day. If you're having a hard time being consistent in your schedule, try to compensate by taking short walks throughout the day. Here are some ideas:

    • During your lunch break or break.
    • After leaving work or school.
    • Early in the morning before leaving for work or school.
    • After dinner.

Tips

  • Don't walk in uncomfortable shoes, especially long distances. The result can be blisters, corns and twisting. Even worse, the pain will create negative associations with walking, lowering your motivation.
  • If you need to wear uncomfortable but cute shoes, try to walk as little as possible in them or consider carrying a pair of sneakers in your bag or backpack.
  • Try not to carry a heavy bag or backpack. They can cause back and shoulder pain, which can lead to further damage. A heavy bag carried on one side of your body will cause you to lift one shoulder more than the other to compensate, affecting your posture.

Notices

  • Walk in safe places. Pay attention to your surroundings and try to avoid risky situations. If necessary, take basic personal safety precautions.

    If you live in a dangerous neighborhood, you can take your car or other means of transport to somewhere safe for walking. On the bright side, this will give you a wider range of places to choose from

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