So, you think you know how to walk? After all, it is as easy as putting one foot in front of the other, right? Well, while walking may be a natural and basic human activity, doing it correctly - with good form - can be a game changer. Whether you are strolling through a park or hitting the treadmill, walking properly can be the difference between a blissful stroll and nagging pain.
Here is the step-by-step on getting it right.
It Is All in The Posture: Stand Tall, Walk Proud
Ever watched a soldier march? Their posture is not just for show. Standing upright does not only make you appear taller and more confident. It promotes better health. Here is how to ace it:
Max / Pexels / Turns out that you can achieve your fitness goals by walking fewer than 10,000 steps a day.
Head Position
Keep your head up, eyes forward, and chin parallel to the ground. Imagine a string pulling you up from the top of your head. Elegance at its finest.
Shoulders
Roll them back and down. This is not just a catwalk trick. It helps avoid back and neck pain.
Engage Your Core
Engaging your abdominals supports your spine. Plus, it is a mini workout for your abs. Who said you cannot work your core while walking?
Swing Those Arms
Your arms should move naturally with your steps. Bend them at about a 90-degree angle and swing them back and forth.
Fun fact: This not only maintains your balance but can also burn up to 10% more calories!
Foot Talk: It Is A Step-by-Step Process
The right foot movement can be broken down into phases, kind of like a dance sequence (ever thought of walking as a dance?)
Otto / Pexels / By swinging your arms while walking, you can make the most out of your walk.
Heel Strike
Initiate your step by hitting the ground with your heel.
Roll Onto the Ball
Smoothly transition and roll from the heel to the ball of your foot.
Push Off With Your Toes
Finish the step by pushing off with your toes. This last action helps propel you into the next step and gives your calves a good workout too.
Interestingly, our ancestors used a different walking method called the "forefoot strike," where the ball of the foot lands before the heel. This method, popular among many indigenous tribes, is believed to be less jarring and is often employed by barefoot runners.
If the Shoe Fits: Making the Right Choice
Ah, shoes. Cinderella had it right. Finding the perfect pair can change your life! But instead of glass slippers, you will want something more comfortable and functional for your walks.
Fit Is Paramount
Shoes should not be too snug or too loose. Your toes need wiggle room. But your heel should be held firmly.
Kampus / Pexels / Put some pressure on your feet by pushing off with your feet. And you will make the most out of your walking routine.
Arch Support
Understand whether you have high arches, low arches, or are flat-footed. The right support reduces the risk of foot pain and injuries.
Flexible Sole
A flexible sole can make a world of difference. It allows your foot to roll from heel to toe with ease, mimicking its natural movement.
A Breath of Fresh Air
Breathable materials will keep your feet cooler and reduce the risk of fungal infections. No one wants sweaty feet, after all.
Parting Thoughts
Proper walking form is a blend of posture, foot placement, and the right shoes. It might sound meticulous. But it is these details that make for a happy and healthy walking experience.
So, the next time you head out for a walk, remember: It is more than just a casual stroll. Instead, it is an art, a dance, and a journey. Embrace it with the right form and stride confidently into better health!