Proper Walking Techniques

Whether taking a power walk or just a casual stroll, proper form is essential to keep one’s body aligned and assure that one’s muscles work efficiently and effectively.

Most of us don’t think about how we walk

Most walkers don’t think much about their “walking” because they have just walked from about 12 months old. At first, babies are trying to stay balanced long enough to move one foot forward without falling. As babies get steadier on their feet, they develop the confidence to move faster and longer distances. Unfortunately, no one specifically explained the techniques needed to plant their feet, swing their arms, or where to look. This lack of coaching happened because most parents did not, themselves, understand the proper methods of walking!

Here’s a list of the benefits of a proper walking technique:

• Decreased wear and tear on joints, ligaments, and muscles
  reduced muscle fatigue and aches
• Reduced injuries
• Improved stability and balance
• Helps prevent neck, back, hip, and leg pain
• Helps joints and bones stay better aligned (the way nature intended)

Being more mindful about how you move will allow you to — overtime — make minor adjustments to your walking technique and posture. As a result, you will also enjoy it more!

Here are some helpful tips for walking:

• Start by standing tall, lengthening from the heels to the top of the head
• Roll your shoulders down and back (no slouching)
• Keep your shoulders relaxed;
  Check to make sure your hips and shoulders are level
• Keep your chin level with the ground
• Keep your head back, so the back of your head is in line with the spine
• Be aware of the environment using your senses so that you don’t need to look down
• Swing your arms as you walk: as your right foot goes forward, so does the left arm
• Step heel to toe, and finally,
  Breathe!

Holding an item while walking, can be enough to create an imbalance

It is best not to hold onto a cell phone or water bottle. Even just a small item can alter your walking technique causing an imbalance in your body. Holding hand weights is fine as long as you have the same amount of weight in both hands and they are not so heavy as to interfere with your proper posture.

Pay attention to your core

Having strong core muscles is vital to keep your spine healthy and to relieve stress on your back. Engaging your core muscles when you walk will help you move with ease and helps maintain balance. However, be mindful that engaging your core muscles doesn’t change the alignment of your spine. Keeping the natural curve in your spine will help minimize and prevent back pain. In addition, any change in the position of the spine affects the position of the pelvis, which may cause the hamstring or the quad muscles to tighten, causing further imbalances in the overall body.  

Walking is an excellent exercise for all ages and fitness levels. Incorporate the techniques mentioned above to enhance your experience. 

Bottom Line: Walking outside will reduce stress, making the experience even more enjoyable, thus providing more than one benefit. That’s the best kind of multi-tasking!

If you’re interested in alternative techniques through my services or would like to know more information, send me a message or call (973) 476-8661.

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