Walking is one of the best low impact exercises and also one of the cheapest and most convenient ways to get in shape. However, many people take less than half of the recommended daily steps. Walking can reduce the risk of heart disease and cancer, as well as chronic pain and stress.
Steps
Part 1 of 3: Improving the Walk
Step 1. Warm up
By warming up your body muscles with a gradual start, you will avoid putting excessive strain on them. This way, you will be able to walk longer and at a better pace. Try to warm up by walking slowly for 5-10 minutes.
- By doing this, you will loosen your muscles and prepare them for training. To warm up, do the following by dedicating 30 seconds to each exercise: rotate each ankle; swing legs; slowly draw circles with your hips or legs; rotate your arms; march in place and swing your legs back and forth.
- Similarly, consider cooling down at the end of your walk by slowing down your speed for 5-10 minutes. Then gently stretch the muscles.
- Done correctly, a warm-up can ward off the risk of injury, such as muscle tears.
Step 2. Improve your posture while walking
When walking, try to be aware of your movements and pay attention to your posture. Make sure you stand straight with your back. Try to look 2-4 meters in front of you as you march.
- Walk with your head up, looking forward. Do not lower your eyes otherwise you risk straining your neck.
- Relax your neck, shoulders and back. While you need to maintain good posture, your body shouldn't be too stiff as you move forward.
- If you prefer, swing your arms by flexing your elbows slightly. Contract your abs and don't bend your back either forward or backward.
Step 3. Walk with the heel first and then the toe
When you march, you have to step forward with your whole foot. Bring one heel forward and place it on the ground. Then, flex your foot, transferring your body weight to the forefoot. Meanwhile, raise the other heel by pushing down to the big toe and start over.
- Walking is different from running. The feet should never completely lift off the ground at the same time.
- You need to walk at a comfortable pace. If you lose control of the heel-to-toe movement and don't advance your feet smoothly, you may want to slow down.
Step 4. Stretch your legs if your hips or hamstrings are stiff
If you lead a sedentary lifestyle, you may have a tendency to bend your knees as you walk. This usually indicates that the hip flexors and hamstrings are too stiff. So, try to straighten your legs as you walk.
Step 5. Avoid knee hyperextension
Hyperextension of the knee occurs when, at any stage of loading, the joint opens, increasing its physiological extension beyond the flat angle that should normally form. Some people may have a natural tendency to hyperextend their knees, which can cause increased joint stress. When walking, pay attention to your knees to avoid this attitude.
- When walking, flex your knees slightly, especially if you tend to hyperextend them when standing. It may seem strange at first, but you will get used to it over time.
- Go up the stairs slowly with slow, conscious movements.
- Avoid wearing heels too often as they can promote knee hyperextension.
Step 6. Walk briskly
To reap the full benefits of this activity, try walking at a slightly faster pace than just walking. Walk with quick, but not long, steps.
- Walking is a moderate intensity aerobic activity. This means that it leads you to sweat and increase your heart rate.
- How can you tell if you are walking fast enough? You should be able to speak, but not sing.
- If you want to walk to improve health, a speed of 4-5km / h is a great pace. If you want to lose weight, increase it to 6 km / h: you will travel approximately 1.5 km in a quarter of an hour.
Step 7. Get in the habit of walking
During the day, try to walk whenever you can. If you walk regularly, you will soon notice all the health benefits.
- If you can, go to work on foot. Take the stairs instead of the elevator. Get up and walk if you have been sitting for half an hour. You can reduce chronic pain caused by poor posture at your desk by walking for 5 minutes every 30 minutes. You will be amazed at how many steps you can take in a day with a 5-minute walk every half hour.
- Park your car away from your destination so that you have to walk. Get in the habit of walking or walking with a friend or family member after dinner.
- Some people walk into malls or even walk up and down office stairs during lunchtime because they don't have the time or money to join the gym.
Part 2 of 3: Get used to walking
Step 1. Start gradually
As with any training program, the risk of throwing in the towel is higher if you try to overdo it. You may also be putting stress on your muscles. So, be patient and train yourself by taking longer and longer walks.
- Although walking is a low impact exercise, your muscles, joints and feet need to get used to this activity to avoid contractures and pain. In order not to lose motivation, remember that you can burn about 400 calories by walking briskly for about 8 km.
- If you want to lose weight, you should also cut down on the calories you consume every day and eat a healthier diet, free of processed foods. When starting out, try to add 2000 steps into your daily routine. You can also proceed by modifying your habits slightly, for example by going up the stairs to the office instead of taking the elevator.
- If you don't notice any changes in body weight right away, it could be because you're starting to build muscle, which is very good. Be patient and you will see results over time. Slowly increase your steps each week.
Step 2. Try to walk for 21 minutes a day
If during a week you prefer to have a few days off, that's not a problem. Just try to walk about 2.5 hours a week.
- One of the advantages of this activity is that you don't need any special equipment. You can walk everywhere, even on vacation. You don't even have to be in great shape to begin with.
- As you develop physical stamina over longer and longer distances, you can exceed the recommended 2.5 hours per week. Generally, it is recommended that you get 150 minutes of physical activity per week.
- Although the recommended times may vary by a few minutes, the suggestion is usually the same: walking for several hours a week, regardless of whether you divide your training into several sessions, has enormous health benefits. Try walking for at least 30-45 minutes at a time.
Step 3. Walk most days
Consistency is an essential element in sport. If you walk intermittently or, let's say, once a month, you won't get many benefits. Get in the habit of doing this regularly.
- By incorporating walking into your daily life activities (or at least over the course of the week), you may notice many health benefits. Walking limits the risk factors that cause heart disease and stroke.
- In fact, walking can reduce the risk of heart disease by 30%. It also helps to keep the incidence of diabetes and cancer under control. Always consult your doctor before starting any physical activity, especially if you have health problems.
- Practiced regularly, this activity allows you to lower blood pressure, reduce cholesterol and increase mental clarity, so it is an inexpensive way to improve your health.
Part 3 of 3: Choosing the Right Equipment
Step 1. Count the steps
Buy a pedometer to keep track of how many steps you take each day. Even with your smartphone you can download free health applications that calculate how many steps you take per day.
- Aim for 10,000 steps per day. Most people take 3000-4000 steps a day with their normal daily activities, so it's not that hard to achieve this if you apply yourself. A healthy adult should take at least 7,000-8,000 steps a day.
- It is possible to total about 1000 steps in 10 minutes, while 10,000 correspond to about 8 km.
- Record your steps each day and calculate your daily and weekly average. The goal is to gradually increase this average as your physical stamina increases and you walk more.
Step 2. Purchase a pair of walking shoes
Walking is an inexpensive activity, but it is necessary to practice it with the right footwear. On the market you can find sneakers designed specifically for this exercise, but running and cross training shoes can also work.
- The important thing is that they are comfortable and provide adequate support during the walk. Avoid those that cause blisters. They should support the arch of the foot and have flexible and consistent soles to cushion shocks.
- Walking shoes should flex easily enough over their entire length without losing their strength. Choose a model without a raised heel.
- Raised heels are not a great choice for walking unless they are specifically designed for this or other activity, such as hiking, but it is very rare.
Step 3. Wear the right clothing
Wide and thin garments are light to wear, avoid the risk of friction with the skin and allow you to move comfortably.
- Some people wear loose-fitting shirts or tank tops and running shorts. With bright or reflective colors you will be more visible.
- Depending on the season and climate, be sure to pay attention to the sun. To protect your skin from UV damage, apply sunscreen every time. You may also want to wear a sun or baseball cap.
- Don't forget your jacket if it's cold or there is a risk that it will rain. Check the weather forecast before going down so that you dress appropriately for the outside temperatures.
Step 4. Pay attention to your personal safety
Walking on the street presents some dangers, so it is important to practice this activity taking care of your own safety. For example, there is a risk of tripping or being hit by a car.
- Observe the traffic and always be alert as you walk, avoiding getting lost in your thoughts. Get on the sidewalk or, failing that, drive along the left side of the road, in the opposite direction to that of the cars.
- Bring ID, your cell phone and some coins so you can use a pay phone if necessary. Wear reflective clothing if you walk at dusk or at night (which can be very dangerous).
- Be careful if you use earphones because they block out the street noises that signal possible dangers. Consider wearing only a headset so you can hear traffic.
Step 5. Change seat
While walking can be a very relaxing and enjoyable activity, you risk getting bored if you are alone and always follow the same route.
- Change the route. Walk in a park, along a river, through woods and along a coplanar.
- Choose a route that isn't littered with broken sidewalks, bumps, or sagging tree limbs to avoid getting hurt. Listen to music on an MP3 player so you don't get bored.
- Walk with other people, such as a family member, neighbor, or friend, to help you feel more motivated. Plus, if you get a chance to talk along the way, you can kill boredom.
Step 6. Use the treadmill
If it's cold outside or walking on the street isn't recommended, use a treadmill.
- The advantage of this tool is that you can program the speed and incline, as if you were walking outdoors.
- If you can't afford to buy a treadmill, join the gym.
- All of the advice given for walking outside also applies to the treadmill, except that you don't have to watch out for traffic or obstacles on the sidewalk or on the street.
Advice
- If you prefer to hike, you may want to buy hiking shoes because they have superior quality soles and better durability.
- Walking can also improve mood. According to some studies, this exercise combined with physical activity in general is able to relieve the symptoms of depression.
- Change your trainers every 800km. Beyond this limit, the soles begin to break and do not support the foot properly.
- Join a march. If you need an excuse to go out and walk, join a team or sign up for an organized race to support a cause. You will do a good work and at the same time you will achieve the goals you have set for yourself.
