Walking is one of the light impact physical exercises that are beneficial for health. Besides being able to improve mood, walking also helps overcome depression. Research shows that obesity rates in countries where people usually walk are lower than countries where people rely on cars as a means of transportation. In other words, walking makes you happier and healthier. First of all, read this article, turn off the computer, put on sports shoes, then start walking!
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Part 1 of 3: Walking the Right Way
Step 1. Get used to walking with an upright body
Although everyone has a unique way of walking, there are certain attitudes that many people adopt when walking, especially when it comes to posture. Get in the habit of walking with your back straight and lifting your chin so that it is parallel to the floor. By maintaining this posture while walking, you can breathe more freely because your spine remains straight so it doesn't put pressure on the diaphragm.
Don't walk with your head down or stooped down because poor posture will eventually cause back pain, stiff neck, and even more serious complaints
Step 2. Use your calf, hamstrings, and quadriceps muscles to help you walk properly
Effective walking involves nearly all of the leg muscles, not just one. Visualize that you are currently running. Step your right foot forward with your heel on the floor and then use your hamstrings and left leg quadriceps to move your body forward until you can move your left heel forward. Get used to stepping with a rolling motion of the soles of the feet, namely lifting the soles of the feet starting from the heels to the toes in a straight forward direction. This will activate the calf muscles so that the soles of your feet form a proper angle as they lift off the floor each time you take a step.
Step 3. Pull your shoulders back slightly, but let them relax
When walking, you will rely more on your leg muscles and abdominal muscles. However, you should still pay attention to your upper body posture. Pulling the shoulders back slightly in a relaxed state will have many benefits. This posture keeps your body strong and stable as you straighten your back from your neck to your hips. Performing this posture while straightening your back and lifting your chin will prevent strain on your back and avoid injury. In addition, this method helps you form good walking habits so that your body does not slouch which tends to cause shoulder pain and strain.
Finally, by pulling your shoulders back a little, you will look better because this posture shows confidence and strength. Although it seems trivial, this is very important. Why want to appear casual when walking when you can look better and protect yourself from injury by maintaining good posture?
Step 4. Swing your arms as you walk
Swinging arms is common for many people. Let both arms hang down naturally. When you start walking, your arms will swing slightly. The faster you walk, the wider the swing. Swinging your arms is natural when you walk. Research shows that this method can increase the efficiency of your every step. Walking while swinging your arms helps you go wider with the same amount of metabolic energy as if you weren't swinging your arms. So, don't be afraid to swing your arms while walking. Don't worry, you won't look like a warrior.
If it's not too cold, don't put your hands in your pockets so you can swing your arms. In this way, you will get the benefit of walking faster and farther
Step 5. Start walking by warming up while setting the pace
For the first few minutes, set a comfortable walking pace to warm up. Assume how fast you can walk without running and then start walking at 50-60% of that maximum speed. As a rule of thumb, you will still be able to talk or chat as usual without running out of breath during the warm-up.
Although still under debate, a thorough warm-up has been shown to improve performance during cardiovascular exercise
Step 6. After warming up, increase walking speed to moderate intensity
Once you feel comfortable, increase the speed again to 70-80% of maximum speed. Take care of your posture as you pick up speed. As you get faster, your breathing will start to feel heavy, but don't be out of breath. By now, you should still be able to carry on a normal conversation, even if it's not as easy as it used to be.
- Don't increase your speed by stepping too wide. Extending your stride will stretch your leg muscles and destabilize your core, making you feel uncomfortable over time.
- To improve cardiovascular health, warm up and get into the habit of walking at this pace for at least 30 minutes 5 times per week. Research shows that the results will be the same if the 30-minute workout is divided into several short sessions a day, as long as the time is the same.
Step 7. Cool down after running
After you've been walking at an increasing pace for 30 minutes (or more), slow down until you feel like you're warming up. Take 5-15 minutes to walk at this pace. A cool down session after a high-intensity walk is a way to gradually (not abruptly) bring your heart rate back to make your body feel more comfortable.
This last point is well worth considering. You'll be more likely to walk consistently if you feel better after your workout. So, a cool-down session helps you get long-term benefits from this exercise
Part 2 of 3: Increasing Motivation
Step 1. Wear comfortable walking shoes
If you want to start walking every day and don't have shoes yet, buy shoes designed specifically for walking. Wearing good shoes will help improve your performance because you can go longer and train more comfortably. Choose special shoes for walking because they can maintain stability so that your steps remain straight. In addition, the inner lining of the shoe will protect your heel and ankle when you step, so you don't get injured easily. A shoe sales salesperson at a sporting goods store can help you make a choice.
Don't put off walking because you don't have sports shoes. Although wearing walking shoes is more beneficial, you can wear any kind of shoes, as long as they stay comfortable for a long time without causing pain or blisters
Step 2. Wear clothes that are suitable for walking
There are several things to consider in choosing clothes before starting to walk. You need to prepare yourself because this exercise makes you sweat a little. Choose a cotton t-shirt that can absorb sweat to keep your body comfortable. Don't wear pants that make it difficult for you to walk. Wear exercise pants, shorts, jogging pants, or even comfortable jeans. Finally, choose clothes that are suitable for all weathers so that you don't have to stop walking because they are blocked by wind, rain, or heat. If the weather is cold, prepare a coat or jacket. If the weather is hot, wear shorts and short sleeves.
Don't force yourself to buy sports equipment just because you want to walk. For example, the benefits of a lycra tracksuit will be the same as any other shirt, unless you're really serious about exercising, so there's no need to buy a new one
Step 3. Make an exercise plan by setting the target you want
The location of the exercise will affect how much benefit you get from walking speed. Start training at a light intensity. Once you feel more confident, challenge yourself by taking the more difficult or further route.
Walking up and down hills is an effective way of practicing. However, this exercise can cause muscle and joint tension, especially in the ankles. Therefore, wear shoes that can protect your ankles when walking. Think of steep hills as weight training at the gym. Reach the target gradually, don't push yourself
Step 4. Perform stretching exercises before walking
Although walking isn't as strenuous as running, lifting weights, or rock climbing, injuries are possible. To reduce the risk of injury and increase flexibility, do stretching exercises before and after walking. Stretching your legs and arms for 5-10 minutes before starting your workout will make your body more comfortable and healthier.
- Know that the benefits of stretching (and the consequences of not stretching) will increase if you have a chronic physical condition, such as back pain or arthritis.
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Since the leg muscles are used the most during walking, prioritize lower body stretches, although stretching the core and upper body muscles is also beneficial, especially if you are prone to soreness in these areas. There are several stretching exercises you can do, for example:
- Stretching the thigh muscles while standing
- Stretching the hamstrings while doing the hill posture in yoga
- Calf muscle stretch
- Stretching back muscles while doing cat posture or cobra posture in yoga
- Shoulder Stretch
Step 5. Increase walking speed and mileage gradually
After starting to walk regularly, the benefits will immediately be felt if you weren't used to exercising before, for example: mood improves, feels more energetic, and loses weight (assuming you don't eat more to replace the energy used during exercise). These benefits you can increase again by walking further, faster, and the best is a combination of both. Think of walking like any other exercise routine by increasing your training load little by little until one day, you will experience a major change in your appearance and mood.
Part 3 of 3: Regular Walking
Step 1. Get used to walking when traveling
It's great to walk just because you want to exercise, but you can get more exercise each day by walking wherever you go. In addition, because it can improve your mood, walking makes you feel more energized, refreshed, and ready to do a good job once you get to your destination. By walking regularly every day, you no longer need to set aside a special time for exercise! Take the following opportunities to walk:
- Travel to and from home. This is the best opportunity to walk. Instead of bringing a personal vehicle, walking to and from work (or to a public transportation station) is not only an opportunity to exercise and avoid boredom during the trip in the morning and evening, but will reduce environmental pollution due to pollution.
- Trip to the shop. Many people routinely go shopping for groceries or other necessities several times a week. You can walk to exercise by taking advantage of this opportunity and get a bonus workout while carrying groceries on the way home.
- A trip to a friend's house. If you want to go to a friend's house, instead of taking your personal vehicle, take this opportunity to walk. This will make you feel more excited and excited to have fun when you get to a friend's house.
Step 2. Take advantage of walking as a way of recreation
As explained above, walking to get to where you're going is a good reason, but you don't need an excuse if you do like on foot. Aside from being a way of exercising, walking will be fun (if the weather is good) because you can do activities outside the home, breathe fresh air, and enjoy the beauty of nature. Instead of spending your free time indoors, use your leisure time for a walk. You will get more benefits than just watching TV.
One of the ways to relax while walking is to use this opportunity to discover new things. By walking along the roads you usually walk to and from work or school, you'll discover things you've always missed, shortcuts, and new locations you didn't know about
Step 3. Use walking as a social opportunity
You can't meet new people if you stay indoors all day, so look for opportunities to engage in outdoor activities! Walking in public places, such as malls, shopping aisles, and busy downtown streets is a way to meet other people and make new friends. You can also participate more in the community by attending meetings or doing activities together. You'll forget the little pleasures of interacting with other people if you never travel, so get ready and do some outdoor activities!
Walking is a great way to get out of your comfort zone, if you're shy. While there are other, more effective ways to make new friends, walking is a good option for people who have been alone for a long time and want to build a new social life. Also, if you accidentally start a conversation with a new person while walking, you will naturally feel more energized because of the benefits of walking
Step 4. Get used to walking to maintain appearance
Maintaining good posture while walking will provide more benefits for one's appearance. For beginners, walking will certainly improve overall health. Just like other sports, your body will be fitter and slimmer so it looks more attractive. Another benefit is the formation of new good habits, namely the habit of maintaining posture when walking. People look more attractive when they are standing straight than when they are hunched over.
- For men, maintaining good posture by straightening your upper body and pulling your shoulders back will accentuate your chest muscles and activate your abdominal muscles, making you look more muscular. For women, in addition to getting the above benefits, slightly puffing out your chest makes you look more plump.
- Don't feel like it's a waste to invest time, thought, and energy into looking good. Physical attractiveness is an important aspect that plays a big role in finding a life partner.
Step 5. Be consistent
Whatever way you choose to get into the habit of walking regularly, remember that you really have to. The results will be more visible if the routine is done regularly. Walking long distances several times and then stopping for a month does little for health, feeling, and appearance. However, walking for 45 minutes 5 times a week is definitely beneficial. Establish a walking routine and do it consistently because you owe it to yourself to give your best by utilizing the abilities you have.
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The hectic schedule of work, study, and/or taking care of a family can sometimes make it difficult for you to find time to walk every day. If there are obstacles that prevent you from walking regularly, try to replace them by looking for opportunities to take short walks between daily activities, for example:
- During lunch break or during break
- After work or after school
- In the morning before going to work or going to school
- After dinner
Tips
- Do not walk while wearing uncomfortable shoes, especially for long distances because it can cause blisters, blisters, and leg muscle tension. Worse, leg pain can lead to negative associations about walking activities that will reduce motivation.
- If you are forced to wear nice, but uncomfortable shoes, use them for walking as minimally as needed or carry spare shoes in a bag or backpack.
- Do not carry heavy bags or backpacks because they can cause very detrimental back and shoulder muscle tension. Carrying the bag on one side of the shoulder makes your shoulders not at the same height to maintain balance, thus ruining your posture.
Warning
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Find a safe place to walk. Be aware of your surroundings and stay away from unsafe situations. If necessary, prepare the things needed to keep yourself safe.
If your neighborhood isn't safe, find another place that's more comfortable. In addition, you will have several other choices of places to walk
