Walking offers many of the benefits of more intense aerobic exercise, but without the added risk of serious strain or injury. Few people care about how to walk properly. After all, it seems that nothing is simpler! However, this does not mean that you should not take certain precautions if you plan to make walking part of your health and wellness regimen.
ContentHow to walk correctly: don’t forget about your handsHow to walk correctly: maintain your posture and don’t look down Error 3: walking too much too early Mistake 4: wearing poor-quality shoes
WomanEL will share some common mistakes people make when starting to walk. Correct them to avoid problems.
How to walk correctly: don’t forget about your hands
You probably don't think much about your hands while walking. But experts say moving your arms incorrectly can have a big impact on your balance, posture and more.
“Your arms are essential to propel you forward when you walk. If you don't time it correctly or don't use your hands at all, it can slow you down and make you less efficient.” That's exactly what Marshall Weber, personal trainer and owner of Jack City Fitness, thinks.
Swing your arms smoothly and naturally, extending one arm at the same time as the opposite leg, and then switching arms with each step.
How to walk correctly: maintain your posture and don’t look down
The habit of looking down at the ground or at your phone can create tension in the cervical and thoracic spine. Which will ultimately lead to back and neck pain and set the precedent for poor walking posture.
“It is very important to have good posture while walking so that you can breathe easier and more efficiently,” Weber tells Best Life. “As you walk, you should try to look about 15 feet ahead and keep your chin up.”
Joyce Shulman, founder of Jetti Fitness, agrees that many people fail to establish and maintain good posture while walking, especially when they try to increase speed and intensity.
“When we walk, our hips should be aligned over our feet. , shoulders are above the hips, and ears are above the shoulders. We should not slouch, constantly look down at our feet, or, conversely, arch our backs.”
Mistake 3: Walking too much too soon
Walking is more beneficial if it is part of your regular daily routine. That's why it's so important not to overdo it early and overwork yourself the next time.
“When starting a new workout, it's important to gradually increase the distance and intensity,” says James Rogers, an elite runner. For example, if you've walked two miles in the past, don't try to walk 10 miles straight away.
It's best to build up gradually as you progress, as it will be better for your physical health and overall more enjoyable. As always, if you are starting a new routine, it may be worth consulting with your doctor or healthcare professional.
Mistake 4: Wearing poor quality shoes
There are some things you should always buy in person rather than online. A great example would be the shoes you'll be wearing on a long walk.
Rogers says you should always try on shoes and compare the comfort of different brands before purchasing a new pair of shoes. Look for good arch support, adequate cushioning, and shock absorption.
To avoid injury, find walking shoes that are suitable for the terrain you'll be walking on and provide protection and comfort. Investing in proper shoes and equipment is much better than spending money on physical therapy due to an injury caused by improper footwear.
Proper walking wardrobe is especially important for seniors. Find out what to wear after 65.