Introduction
Walking, a seemingly simple and natural activity is often underestimated in its potential to improve our overall health and well-being. However, with the right techniques, walking can become a powerful tool for achieving optimal fitness and vitality. In this blog, we will explore various walking techniques that can enhance your walking experience, boost your cardiovascular health, and maximise the benefits of this low-impact exercise.
Posture and Alignment
Proper posture and alignment are essential for efficient and effective walking. Start by standing tall with your head lifted, shoulders relaxed, and chin parallel to the ground. Engage your core muscles to support your spine and maintain a neutral pelvis. Avoid slouching or leaning forward, as it can strain your neck and back. By maintaining good posture, you will optimise your body’s alignment and reduce the risk of injury. If you are concerned about this then why not complete my Pain Free BODY program, here we complete a full biomechanical assessment identifying any issues with alignment and posture. We also look at core strength and mobility. Once issues are identified I work with you to correct all of these in a targeted exercises program. This would be perfect to do either before or to do alongside your walking program. Try My FREE Posture Program to make lasting changes in just 35 minutes.
Stride Length and Cadence
Finding the right stride length and cadence can significantly impact your walking efficiency. Strive for a comfortable stride length that allows your legs to extend naturally without overreaching. Avoid taking overly long steps, as it can strain your muscles and joints. Cadence is the number of steps you take in a minute. Aim for a cadence of around 120 steps per minute, which is considered optimal for most individuals. You can use a metronome or a smartphone app to help you maintain the desired rhythm. But I would just listen to your body, try a variation and go with what feels right. It’s important not to push towards a number if it doesn’t feel right. For maximum cardiovascular benefits use the walk-talk test to help determine your pace.
Arm Swing
Don’t underestimate the power of proper arm swing while walking. Bend your arms at a 90-degree angle and allow them to swing naturally in sync with your stride. The movement should be from your shoulders and not just your elbows. A controlled and purposeful arm swing helps to engage your upper body and improves your overall walking efficiency.
Foot Strike
Pay attention to your foot strike to minimise the impact on your joints. Aim for a midfoot strike, where your foot lands between the heel and the ball of your foot. Avoid landing heavily on your heels, as it can generate excessive force that may lead to discomfort or injuries. Be mindful of your foot placement and strive for a smooth and gentle landing with each step.
Breathing
Proper breathing techniques can enhance your walking experience and help you maintain a steady rhythm. Breathe deeply and rhythmically, inhaling through your nose and exhaling through your mouth. Sync your breathing with your stride, taking full breaths to oxygenate your muscles and improve your endurance. Focus on relaxed and controlled breathing to promote a sense of calmness and relaxation during your walks.
Uphill and Downhill Walking
Walking on inclines adds an extra challenge to your routine. When walking uphill, lean slightly forward from your ankles and take shorter steps to maintain your balance and engage your leg muscles. On downhill sections, lean back slightly to control your speed and use your leg muscles to provide stability. Adjust your stride and pace accordingly to adapt to the changing terrain.
Conclusion
By implementing these walking techniques into your routine, you can elevate your walking experience and maximise the health benefits it offers. Remember to start gradually, listen to your body, and gradually increase the intensity and duration of your walks over time. Walking is a versatile and accessible exercise that can be enjoyed by individuals of all fitness levels, making it a fantastic choice for improving cardiovascular health, boosting mental well-being, and achieving your fitness goals. So, lace up your walking shoes, step outside, and embark on a journey towards a healthier and more vibrant you! Remember to consult with your healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or concerns.
Happy walking!
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
