|
Walking comes naturally to humans. It’s one of the earliest skills we develop, long before we learn how to talk (or invent excuses to avoid walking). And given good, basic health, it’s something you can do throughout your life without worry about overdoing it. Prior to the last century, walking was the primary mode of day-to-day transportation for most people, and often involved much more time and distance than most of us spend at it today. So if you’re wondering whether walking is challenging enough to keep you fit, don’t. Fitness walking (as opposed to leisurely walking to do everyday tasks) can build endurance, strengthen your bones, improve your health profile and help you manage your weight. And many people who have successfully lost weight and kept it off over time have made fitness walking the foundation of their fitness routines. But like anything else, the more walking you want do, the more important it becomes to do it right. By the time many of us get to adulthood, especially if via the sedentary route, we may have developed some postural quirks and bad habits that can make even simple walking a source of aches and pains. So, here are some walking basics that will help keep your walking workouts safe and effective by building your walking technique from the ground up. Think "Heel to Toe" Comfortable and efficient walking begins with a good foot strike, which allows your ankle to move through its complete range of motion. Here's how to do it properly.
To get an idea of how this heel-to-toe motion should feel, try sitting on a chair with your legs extended straight out in front of you, toes pointing straight up to the ceiling. With your left foot, bring your toes back toward you so your heel is extended and your foot is flexed; with your right foot, push your toes forward as if pushing on the air with the ball of your foot and big toe. Then slowly reverse the positions of your feet, moving back and forth several times for one minute. This is the ideal motion for walking. But because most of us don't walk perfectly, you may feel some burning or tension in your shins or calves. This means that those muscles (where you feel the soreness) are underused, and you may need to do some strengthening and stretching exercises so that walk as close to perfect heel-to-toe form as possible. Continued › |
|
SparkPeople advertisers help keep the site free! Learn more
Fitness Articles › Focused FitnessHow to Walk with Proper Form and TechniqueThe Art and Science of Fitness Walking-- By Dean Anderson, Fitness ExpertSparkPeople advertisers help keep the site free! Learn more
Related Content
Stay in Touch With SparkPeople
About The Author
Dean Anderson
Dean Anderson has master's degrees in human services (behavioral psychology/stress management) and liberal studies. His interest in healthy living began at the age of 50 when he confronted his own morbid obesity and health issues. He joined SparkPeople and lost 150 pounds and regained his health. Dean has earned a personal training certification from ACE and received training as a lifestyle and weight management consultant. See all of Dean's articles. |
The story of Art Tatum is so amazing, you have to read it to believe it.
Read More
Get a personalized diet and fitness plan, great newsletters, post to our message boards, and even your own personal SparkPage!
Join Now For Free!
Join Now For Free!
Member Comments
But when I walk in the mall I walk normally. But I can do 3 to 4 miles in an hour depending o n the person with whom I am walking... On a treadmill I try to do the motion you suggest. - 5/8/2013 5:53:04 PM
I like to mix a little fast running in with long walks, usually toward the beginning. And I like to walk over various terrains. I've also found that it works better to do walking one day, maybe bike riding the next, karate the next, and so on, with a lot of gardening mixed in this time of year, instead of doing the same thing every day. Plus weights 3 days a week. Variety improves exercise for a number of reasons.
I'm curious about how carrying extra weight, like if you walk to the grocery store or library and carry a backpack to bring the things you get home. These days I'm carrying about 30 pounds of extra weight in fat, due to poor diet discipline (which I need to work on). Presumably that increases the amount of work my muscles do. - 5/7/2013 10:26:04 AM
Thanks! - 11/10/2012 3:06:11 PM
now a going to apply this techniques because i know is going to work for me. - 5/6/2012 7:10:24 PM
I think there's also some caution in going with your "natural" stride -- I naturally toe out on one side. Over the past month since reading ChiRunning (and having a gate analysis done) I've been trying to keep that toe in. It works weak muscles, but I also find I'm having less hip pain. - 2/18/2012 11:25:40 AM
om and Chi walking. - 2/18/2012 10:01:54 AM
Wear water shoes though or the bottom of your feet will end up raw.
The water is such good support and relaxing to do stretches. My lunges dont feel like all my body weight is pulling or leaning on one leg.
The water also strengthens your abd as you develop your balance in the water.
does anyone do pool activities? - 2/18/2012 2:58:48 AM