Most individuals don’t think about how they walk or whether they are walking with the correct posture. Knowing how to walk with the proper technique and posture can help:
Walking with the correct technique and posture is not complicated but requires individuals to stay aware of standing and moving.
Walking is a physical activity that involves the whole body. It helps to focus on each part of the body to understand how to walk correctly fully.
The shoulders have a role with posture and technique. Shoulders that are tense or hunched forward can strain the muscles and joints in the shoulders, upper back, and neck. When walking, perform the following:
Walking correctly can be helped by gently swinging the arms back and forth at the sides.
The core muscles have an essential role and help the body move with ease.
Step in a steady heel-to-toe gait.
To prevent injury or overuse wear and tear on the muscles and joints, it is recommended to avoid the following:
The physical and mental benefits of proper posture and optimal walking technique include:
Correct gait and posture are not complicated but do take some practice to develop healthy habits. For any issues with gait or back problems, talk to a doctor, physical therapist, or chiropractor about technique improvement.
Before deciding to put in the walking distance and time, speed also needs to be considered. Calories burned from walking depend on the intensity, or speed, of the walk. The average walking speed is about 3 miles per hour and the number of calories burned depends on walking speed.
Buldt, Andrew K et al. “The relationship between foot posture and lower limb kinematics during walking: A systematic review.” Gait & posture vol. 38,3 (2013): 363-72. doi:10.1016/j.gaitpost.2013.01.010
Common posture mistakes and fixes. (2019). nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/
The cost of being on your toes. (2010). Archive.unews.utah.edu/news_releases/the-cost-of-being-on-your-toes/
Hackford, Jessie et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004
Perfecting your walking technique. (n.d.). health.harvard.edu/exercise-and-fitness/perfecting-your-walking-technique
Proper walking technique. (n.d.). mayoclinic.org/healthy-lifestyle/fitness/multimedia/proper-walking-technique/img-20007670
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