Smart Walking: Posture, Warm-Up and Technique
Walking seems like the most natural thing in the world, and in many ways it is. But a few simple changes to how you walk can make your walks more comfortable, more effective and less likely to cause aches and pains. Here is how to walk smarter.
Warm up first
Cold muscles are stiffer and more prone to strain. Begin every walk with about five minutes at an easy pace. This gradually raises your heart rate, warms your muscles and loosens your joints. Once you feel warm, you can pick up the pace. If you like, stop briefly for a few gentle stretches after the warm-up, or save stretching for the end of your walk.
Stand tall
Good posture is the foundation of good walking:
- Keep your head up and look ahead, about 10 to 20 feet in front of you, rather than down at your feet
- Relax your shoulders and keep them down and slightly back, not hunched
- Lengthen your spine as if a string were gently pulling the top of your head upward
- Gently tighten your stomach muscles to support your back
Use your arms
Your arms help power your walking. Bend your elbows to about 90 degrees and let your arms swing naturally from your shoulders, forward and back rather than across your body. Keep your hands relaxed, not clenched. A good arm swing helps you walk faster and adds a little extra effort for your upper body.
Heel to toe
Let your heel touch the ground first, then roll through your foot and push off from your toes. This rolling motion is smooth and efficient. Avoid slapping your feet down flat or walking on your toes.
Shorter, quicker steps
Many people try to walk faster by taking longer strides. This can actually slow you down and put extra stress on your shins and knees. Instead, take shorter steps and move your feet more quickly. Your speed will increase naturally, and walking will feel smoother.
Breathe naturally
There is no special breathing technique needed for walking. Breathe deeply and rhythmically through your nose and mouth. If you are so out of breath that you cannot speak, slow down a little.
Walking on hills
When walking uphill, lean slightly forward from your ankles, shorten your steps and keep a steady rhythm. Going downhill, keep your knees slightly bent, take shorter steps and avoid leaning back, which puts pressure on your knees. Walking poles can help on steep or uneven ground.
Cool down and stretch
Finish your walk with a few minutes at a slower pace to let your heart rate come down gradually. Then stretch the main muscles you have used. Hold each stretch for 20 to 30 seconds without bouncing:
- Calves: lean against a wall with one leg back and the heel down
- Front of thighs: stand on one leg and gently pull the other heel towards your bottom
- Back of thighs: place one heel on a low step and lean forward gently with a straight back
- Hips: step one foot forward into a gentle lunge and hold
Some muscle tiredness is normal as you get fitter. Sharp or persistent pain is a sign to rest and, if it does not improve, to get advice from a doctor or physiotherapist. Changing your shoes or your technique often fixes minor aches.
The bottom line
Warm up, stand tall, swing your arms, take quick short steps and cool down with gentle stretches. These small habits make every walk more comfortable and help you walk further and faster with less effort.