Content

• To step
• Part 1 of 3: Walking with correct posture
• Part 2 of 3: Do more
• Part 3 of 3: Incorporate walking into your daily life
• Tips
• Warnings

Simply put, walking is just good for you. It is a light form of exercise with a clear positive effect on mood, including a proven ability to relieve depression. Moreover, research has shown that in countries where walking is normal, there is less obesity than in countries where people mainly travel by car. In other words, walking can make you happier and healthier. So read on, then turn off your computer, put on walking shoes, get out and start walking!

To step

Part 1 of 3: Walking with correct posture

1. Stand upright when you walk. While everyone has their own unique, individual stride, there are general guidelines that will improve almost everyone's hiking experience. The most important of these is your attitude. When you walk, keep your head upright, your back straight, and your chin up. This pose will keep your back straight and help you breathe better by taking the pressure off your diaphragm.
   • Resist the urge to lean forward or drop your shoulders when you walk. Over time, bad posture can lead to pain, a stiff neck and even more serious complaints.
2. Use your calves, hamstrings, and leg extenders to walk efficiently. An effective walking movement uses almost all muscle groups in the leg - not just one. As you walk, visualize pushing off with your back foot using your hamstrings and thigh muscles, pushing yourself forward on the heel of your other foot. Roll your foot forward, heel to toe, with each step. This puts your calf muscles to work: use them to keep your feet at the correct (vertical) angle with each step.
3. Keep your shoulders pulled back, but relaxed. While the majority of the muscles you use for walking are in your legs and core, upper body posture remains important. Keep your shoulders in a relaxed, withdrawn position. This for various reasons. It maintains a stable "vertical column" for support as you walk, extending from your neck to your hips. This works in conjunction with a straight back and a tucked up chin to minimize back pressure while walking and thus prevent long-term injury. This is also a good practice to learn to avoid collapsing, which, as noted earlier, can lead to shoulder pain and strain.
   • After all, pulling your shoulders back makes you look good as it radiates confidence and strength. This is a small, but not insignificant point - why would you look average when walking, when you can also look great and protect yourself from injury?
4. Swing your arms while walking. For most people this is second nature. When you walk, let your arms hang naturally at your sides. Your arms will start to swing slightly as soon as you start walking - the faster you walk, the bigger the arches. Moving your arms is a natural part of walking - it increases the efficiency of your gait, allowing you to walk longer with the same amount of metabolic energy than would be the case if you kept your arms still. So don't be afraid to wave your arms when you walk. Don't worry - you won't immediately look like you're power walking.
   • If the weather permits, keep your hands out of your pockets. With that, you have the benefits of swinging arms, which means you will be able to walk faster and further than you would otherwise.
5. Start at a slower warm-up pace. For the first few minutes of your walk, maintain an even rhythm as your body warms up. Assuming 100% is the absolute fastest pace without running, try to walk at about 50-60% of this effort level. As a general rule, during your warm-up, you should be able to speak and have a conversation normally without getting out of breath.
   • While there is some debate on this issue, it has been found that general warm-ups can improve performance during cardiovascular exercise.
6. Increase your walking speed to moderate intensity after the warm-up. When you think you can handle this easily, increase the pace to about 70-80% of your maximum speed. Watch your shape as you speed up. At this moderately intensive pace, you will notice that you will eventually start to breathe faster, but you are not supposed to be panting yet. You should be able to have a conversation, but not too easily.
   • Resist the urge to take long, unnaturally large steps as you speed up. Extending your stride in this way stretches your leg muscles and destabilizes your core, which will lead to discomfort over time.
   • To improve your cardiovascular health, warm up and maintain this pace for at least 30 minutes, 5 times a week. Studies have shown that dividing these 30-minute sessions into multiple chunks during the day is also effective, as long as you spend the indicated time walking in total.
7. Cool down at the end of your walk. After you maintain the increased pace for 30 minutes (or longer), reduce the pace back to that of a warm-up. Walk at this slower pace for 5 to 15 minutes. A cool-down session at the end of an intense walk causes your heart rate to gradually (rather than abruptly) return to an easy pace. And besides that, it just feels great.
   • The latter point is certainly worth considering. The better you feel after exercise, the more likely you are to continue your workout consistently. So good cool-down sessions can help you gain long-term benefit from the exercise.

Part 2 of 3: Do more

1. Make sure you have comfortable walking shoes. If you want to go hiking every day, buy a comfortable pair of walking shoes, if you don't already have them. A good pair of shoes can work wonders for your performance, improve your gait, and help you easily continue walking longer than you would otherwise. Choose shoes that provide good stability and help keep your feet straight as you walk, with cushioning to protect your heel with every step, and support for your ankle to prevent injury. In most sports shops, the staff can help you make an informed choice.
   • You don't necessarily have to slow down your walking regime just because you don't have athletic shoes. While these will often walk best, you can use any pair of shoes that are comfortable and allow you to walk for long periods without pain or blisters as walking shoes.
2. Dress appropriately for walking. While hiking, there are some basic practical considerations to keep in mind when choosing your clothes. You will in any case have to take into account that you will sweat a little. Usually a simple cotton T-shirt is sufficient to absorb the sweat slightly so that you continue to feel comfortable. You will also need to choose pants that won't slow your stride. Sweatpants, shorts, track pants and even loose fitting jeans are all options. Finally, your clothing must be suitable for the prevailing weather so that you do not have to abort the walk because of the wind, rain or heat. When it is cold you should wear a jacket or a windbreaker, while when it is hot shorts are more suitable, and so on.
   • Just like with your shoes, it is not necessary to purchase sporty clothing, just for a walk outside. The benefits of an elastane bodysuit, for example, are minimal - unless you're really serious about hiking, it's usually okay to rely on the clothes you already have, rather than buying something new.
3. Plan a route that provides the level of practice you need.True you walk can have just as much effect on the benefit of the exercise as it does how fast you're walking. In the beginning you may want to walk on a vertical surface. As you gain confidence, you can challenge yourself with more difficult or longer walking routes.
   • Hiking in hilly areas is a great way to exercise. However, this can also increase pressure on your muscles and joints, especially at the ankles, which should support your feet at an angle with each step up. Approach steep hills just like you handle weights in the gym - work toward your goal, instead of wanting to take that step in one sitting.
4. Take a moment to stretch your muscles before you walk. While walking isn't as intense a form of exercise as weightlifting and rock climbing, for example, injuries are still a possibility. To reduce the risk of injuries from walking and improve your flexibility, you should stretch before and / or after walking. Take a moment to stretch your legs and arms (5-10 minutes) before taking a walk. This will make walking more comfortable and can keep you in better shape in the long run.
   • Note that the benefits of stretching (and the consequences of not stretching) are enhanced if you have a chronic condition such as back pain or arthritis.
   • Since your legs are the primary muscles you use when walking, you should prioritize lower body stretching, although stretching the core muscles and even the upper body can also benefit, especially if you often experience pain in these areas. Below are some of the many types of stretches you can perform:
     • Standing stretching of the thigh muscles
     • Stretches for the hamstrings, such as the Downward Dog yoga pose
     • Stretches for the calves
     • Back exercises, such as the Crocodile yoga poses
     • Stretches for the shoulders
5. Over time, focus on gradually increasing your speed and walking distance. The benefits of starting a walking regimen when you have not done so before will soon become apparent - your mood will likely improve, you will feel more energized, and may even lose weight (assuming you stop eating to compensate for the energy that you use during exercise). To increase these benefits, to feel even better and have more energy and potentially lose more weight, you need to increase the distance you walk or increase the speed (or better both). Treat walking as you would any other workout, gradually increasing the load over time, and you will be amazed at the changes in how you look and feel.

Part 3 of 3: Incorporate walking into your daily life

1. Use walking as your primary mode of transport. Walking just for exercise, for no other reason, is a great idea, but you can extend the time you spend walking each day by walking everywhere. In addition, walking has been shown to improve mood, and a walk to your destination will ensure that you arrive there energized, alert - charged to perform all the tasks of the day to the best of your ability. If you walk enough every day, you may not even have to spend extra time on the workout! Below are some commonly used hiking options:
   • Commuting. This is a great option. If you manage to walk to and from work (or the station) instead of driving, you will not only get exercise and avoid the boredom of commuting in the morning and evening, but also limit your impact on the environment in terms of pollution.
   • Shop. Many people take trips to the store for groceries or other purchases, sometimes several times a week. If you take this opportunity for a walk, you will get exercise on the way to the store and extra practice on the way back, because of lugging your purchases home.
   • Visits to friends. Finally, when visiting a friend, take the opportunity to walk, rather than drive. This ensures that you arrive in a great mood and have enough energy to do fun things together.
2. Walk as a form of recreation. As mentioned above, it is smart to use walking as a means of transporting yourself, but you don't need any other reason to walk than to get there. feel like it. Besides being a form of exercise, walking is just fun (assuming the weather is nice). It's a great way to get out of the house, get some fresh air, and see what the world has to offer. Instead of spending all your free time on the couch, spend some of your recreational time walking. You will find that in the end it is much more rewarding than watching TV.
   • A good idea to use walking as a form of recreation is to keep going explore. Get off the beaten track of roads you take to get to and from work or school. Discover hidden secrets, useful shortcuts, and places you never knew existed.
3. Walk as a social activity. It's hard to meet new people when you're in the house all day, so take the opportunity to go for a walk! When you go for a walk in places like shopping centers, markets and busy city center streets, you can connect with others and possibly even gain new knowledge. It also offers you the opportunity to participate in your neighborhood simply on the basis that if you are physically present, you are more likely to participate in social life. It's easy to forget the simple joys of seeing and being seen if you don't get out regularly, so get out of your chair and get out there!
   • Walking is a great way to gradually "come out of your shell" if you are shy. While there are more effective ways to meet new people, walking is a good choice for people who have withdrawn for a long time and want to gently return to social life. In addition, you have more energy and you are more alert than usual because of the stimulating effects of walking, should the opportunity arise that you start talking to someone.
4. Walk to improve your appearance. A good walking position has a number of nice additional benefits for a person's appearance. For starters, walking offers a clear benefit as it will improve your general fitness. Like all forms of exercise, walking helps you become fitter and leaner, which makes you more attractive. Beyond these basic benefits, however, there are other benefits as well. For example, good walking posture will gradually help make good posture a habit.People almost always look better when they are upright than when they are slumped.
   • For men, good posture while walking (keeping the upper body straight and the shoulders slightly back) has the added benefit of more accentuating the chest muscles and tightening your abs, making you appear a little more muscular. In women, this has the same benefits as noted above, plus the added effect of pushing your chest slightly forward, emphasizing the bust more.
   • You don't have to feel vain just because you put time, attention, and energy into your appearance. Physical attraction is a real, legitimate part of a person's dating potential and should not be ignored.
5. Be consistent. Whatever your new walking routine will look like, it remains important to to keep it up. The positive effects of walking are most evident when you actually make it a regular routine. Taking a few long walks and then not going on for a month will do you little in terms of health, mood or appearance. However, this will do for forty-five minutes walking five times a week well effectuate. Create a routine and stick to it - you owe it to yourself to unlock your full potential.
   • With the demands of your work, school, and / or family all demanding your attention, it can be difficult to make time for a walk every day. If it is difficult to do this consistently, take several small walks throughout the day. Below are some ideas for when to do this:
     • During your lunch break or tea break
     • After you finish work or school
     • Early in the morning before going to work or school
     • After dinner

Tips

• Do not walk long distances with uncomfortable shoes. Blisters, sores and sprained feet can be the result. Worse, pain in your feet will lead to negative associations with walking, which will not improve your motivation.
• If you feel like you need to wear absolutely uncomfortable but nice shoes, keep walking in your uncomfortable shoes to a minimum, or bring a second pair of trainers in your purse or backpack.
• Do not carry a heavy backpack or bag on the go. A very heavy backpack can lead to an overloaded back and shoulders, which can lead to injuries. A heavy bag carried over one shoulder will cause one shoulder to be higher than the other to compensate for the weight, causing a crooked posture.

Warnings

• Walk in safe places. Be aware of your surroundings and try to avoid unsafe situations. If necessary, you should take standard precautions for your own safety.
  • If you live in an unsafe area, you may need to travel somewhere to find a nice, safe place to walk. The positive side is that you then have a wider choice of places to walk.