Seven Steps
Toward Good Walking Form
by Maia Appleby
| Walking
is by far the most popular type of exercise. It’s
also incredibly effective, especially when long-term weight
loss is the primary goal.
The vast majority of my clients
take up walking when they begin their programs. True, it’s
easy and doesn’t require any unique skills, but if
you spend an hour a day walking with bad form, you won’t
get the full benefit of the exercise, and you could even
do yourself harm.
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are seven tips to help you maintain the best form when walking:
- Maintain good posture.
Keep your head centered, with your chin even with the
ground and your eyes looking ahead. Keep your chest lifted.
Your shoulders should be pulled back, yet relaxed. This
may seem like a lot of work at first, but it is really
a more natural, less straining body position than slouching.
- Contract your abdominals.
This helps out your back.
- Lean forward slightly
from your ankles (not your hips).
- Keep your elbows flexed
to ninety degrees and let them swing at your sides in
opposition to your legs. Don't let them cross the center
of your body or swing higher than your chest. Relax your
arms so that you aren't putting undue stress on your shoulders.
When you want to speed your leg action, speed up your
arm swinging.
- Your hips should rotate
slightly with each step. You probably won't even have
to think about this.
- Invest in a good pair
of walking shoes. Remember that shoes wear out on the
inside first, so if you think yours look okay despite
having a lot of miles on them, you may be doing your feet
a disservice which will radiate you your knees and back.
- Minimize your impact level
by landing on your heel with your forefoot raised. Then
push off your forefoot. Landing flat-footed can cause
a lot of problems.
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Above all (and
this may sound strange, but eventually you'll know what
I mean), maintain an easy stride. Tense muscles cannot endure
as much as relaxed muscles can. If you concentrate on your
form for a few weeks, your walks will be much more rewarding
and enjoyable.
About
the Author
Maia
Appleby is a certified personal trainer and the owner of
Ideal Fitness, Inc., selling fitness, athletic and recreation
equipment from the website www.shapeupshop.com
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