4 Essential Walking Posture Tips

By , Jessica Smith, Certified Personal Trainer
Did you know that simple things like standing taller, engaging your abs and even walking sideways can help you walk further and faster, all while helping you burn more calories?

Here are a few walking posture tips to help you make the most of every step (think of the word P.A.C.E. to help you remember these!) 
P stands for PICKing up your toes as you step and PUSHing off the balls of your feet. Fully flexing your foot (or drawing your toes towards you) helps engage the muscles of your shins and may help prevent the tripping that can occur when we shuffle our feet closer to the ground while we step. Also, pushing off the balls of your feet can help propel your body forward more efficiently to help increase your speed without a lot of extra exertion, allowing you to walk further faster.
A stands for Abs. Drawing your belly button gently into your spine engages the supportive core muscles that reinforce good posture and might even help prevent back pain. (Make sure you can still breathe fully and deeply as you engage your abs.)
C stands for Coordination. Focus on maintaining great postural alignment while you change up the direction of your steps. Try walking on your heels, balls of your feet, sideways, backwards, etc. to keep your mind and body engaged in the activity of walking. Of course, you'll want to stay safe with these kinds of non-traditional, coordination-building movements, so be sure to try these more challenging walking exercises in a safe space where you don't need to worry about running into objects, people or traffic!
E stands for Elongation. Think of elongating your spine by keeping your energy lifting upwards to avoid sinking into a rounded, slumping posture. (I like to imagine I have two large balloons tied to my ears.) Maintaining a tall spine also requires more muscular activation to support it, helping you burn more calories with every step.
Try these tips during your next walk, and you may find it even more enjoyable to stride!

We sure hope you will be joining us for the #5MileChallenge! Click here to get all the details on how to participate and where to check in with your fellow challengers from across the globe.

About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints


NEPTUNE1939 5/2/2021
ty Report
CD1260471 4/17/2021
Awareness of the body should go into every movement, but it’s so easy to ditch it when walking. PACE is a great acronym. Report
LIS193 3/14/2021
Great article Report
1CRAZYDOG 11/24/2020
Really need this! Thanks. Report
EMGERBER 8/30/2020
Correcting your posture or at least checking it often is so important. Is is so easy to develop poor posture. Report
CECELW 8/20/2020
i love these reminders Report
JSPHX6 7/28/2020
Today happened to be my second day out walking.
I found myself shuffling and at one point felt the drag of my made me stubble. I stopped and reminded myself to focus on lifting my feet and placement heel, ball, toe. Then reading your article now and your tips I know I’m on track with my walking. Thank you for posting Report
Great tips. I will give them a try on my next walk. Report
When my form gets sloppy, my back starts to hurt Report
Thanks Report
thanks for sharing Report
Good to remember P.A.C.E. Report
Trying to stand taller is painful, but I keep trying. Report
Good read! Good need-to-know information. Thanks! Report
Good reminders! Report
Great info! Thanks! Report
Good info Report
Great information. Thanks. Report
Great information. Thanks. Report
Great information. Thanks. Report
Great information. Thanks. Report
Great tips, Jessica! Thank you! Report
Yesterday I realized that I've been walking incorrectly. All these years I've been walking on my toes. I was walking in the pool when I noticed that I'm on my toes. So glad I read this blog today it's going to be a big help. Report
I have only recently been picking up my toes. Great information. Report
Cross train, weights, and sitting posture help Report
Thank You for a Great Article........... Report
P.A.C.E. I Like It! Report

Great tips, as usual from Jessica. Report
Needed this! Am starting to hunch over as I walk so will begin with these tips. Report
Great information! Thank you! Report
Great tips Report
Things I haven't been thinking about. Thank you! Report
very useful for me Report
I will P.A.C.E. Report
I will PACE. Report
P.A.C.E. is something I remind myself every time I walk. Report
Grestvtool to remember. Report
Pick up the p-a-c-e. Report
I like the idea of walking indifferent ways (heels, toes, sideways). I figure a block of each inserted into my walk will be fun! Report
Great tips Report
Thank you Jessica for a great article. Report
Engaging my abs when I've been walking in my pool has been really helping me with lower back pain - and making my tummy look flatter! Report
I've always wondered about walking technique on a treadmill uphill. Is it bad form to hold onto the handles and lean back? Report