It seems that walking is one of the newest fitness trends – reportedly lowering blood pressure, cholesterol, and diabetes risk and also causing fewer injuries than running. And the sooner you do it, the more benefits you'll get. To get your natural pace to reach walking fitness levels, you need the right posture, the will to train and 30 minutes to an hour 4 days a week. Are you ready?
Step
Part 1 of 3: Have Good Posture
Step 1. Maintain proper posture
When you walk, your chin should be up, your eyes looking straight in front of you, your back straight, your chest lifted, and your shoulders relaxed. If you pretend to be walking in a straight line, it can help to keep your body in the correct position.
If you pre-warm up for a minute, it will make it easier for you to become aware of your body – and it will help prevent injury. So does cooling for the same reason
Step 2. Use your arms
Your arms should be at your sides, bent below 90 degrees. Gently bend your arms – don't make them into fists – and swing them from front to back, not side to side. Your hands should be in front of you, not crossed.
Use your arms to improve your workout and help burn more calories. The more muscle groups you use, the more benefit you get from your workout
Step 3. Take small steps
It's a common misconception that taking longer strides will help you walk faster, even though at first glance this may seem reasonable. However, this actually slows you down. How fast can your feet touch the ground if you take big strides? Not too. Take shorter, smaller, faster steps, and you'll actually get to where you want to go faster.
Don't compromise on your formation in doing so. You may be tempted to lengthen your stride (it's natural and maybe that's how you normally walk), but fight it. Maintain good posture, use your arms and legs to step under you
Step 4. Push with your toes
You should rotate your foot from heel to toe when your foot hits the ground. Start with the soles of your feet, and move forward, as if you were wiping rubber from under your shoes. Pushing with your toes also engages the leg and buttock muscles and provides a better workout.
The natural jump of your calf muscles will propel your body forward and maintain your momentum. This tendency is natural and this is how your feet want to touch the ground – avoid it and you risk getting injured
Step 5. Tighten your stomach and buttocks
As you walk, straighten your back and tilt your pelvis (hips) so that it is slightly forward. Keeping things tight and being mindful of your muscles gives you a more thorough workout and gets your whole body ready to go faster.
Step 6. Don't think of it like "power walking
When most of us think of "power walking," we picture people swinging their arms, taking wide, almost silly strides. That shouldn't be what you're aiming for. You want it to be like sliding on the ground instead of stomping carelessly.
Some professionals began to coin the phrase "walking fitness." That makes sense – brisk walking can burn as many calories as running, and it does far less damage to your muscles
Part 2 of 3: Make It Interesting and Fun
Step 1. Choose a good pair of shoes
There has been a lot of research lately that goes against the predominance of cushioned shoes. The best shoes for your feet are actually the ones with minimal cushioning and the ones that are flexible in the front. Why? When it hits the ground, the sole of the foot looks for a hard surface. Too much bearing and it will hit the ground much harder than it should be to find the surface it is looking for. In short, it will cause injury if it is unavoidable.
And while you might be tempted to spend a bunch of money on nice shoes, research says you shouldn't. Low and mid-priced shoes are actually just as good, if not better, in terms of comfort and performance
Step 2. Find a good place
It's important to find flat, solid ground for your feet or you'll tire easily – or worse, get injured. If you don't know where to go, head to the nearest trail, school, park, nature park, or even a shopping center, when there are few shoppers.
The trails are perfect for getting some fresh air and you don't have to worry about crossing roads and traffic. But if you live in a cold area for half the year, you have to walk somewhere indoors. In this case, shopping centers (they generally open earlier for pedestrians) and indoor gyms are your best bets
Step 3. Bring music
Sometimes a nice, calm walk is good for your mood, but other times you'll need some quick music to keep your feet moving. Bring whatever music devices you have, hearing devices (headphones), and watch how they keep you going. Make sure the music is energetic and uplifting – the right music can get you excited.
If you're feeling really busy, make a playlist of songs that have a tempo (Beats Per Minute) under 75-130. This will become a list of favorites that will make you want to keep dancing. And if you follow the tempo, some songs will lift your spirits and some will dampen your spirits, but you'll always be moving fast
Step 4. Go out with a friend
That's a little better than someone else hanging around by your side to keep you going – you don't want to be left behind, do you? In addition to helping you set the pace and keep it going, if you're in good shape, you can have a conversation. And if not, you can set a goal to be able to monitor your progress.
Also try to go out with a friend only occasionally as a variation. You may find that sometimes walking alone is more like what you want. And bringing a friend every once in a while can make it fun, as opposed to part of your normal daily routine
Step 5. Try walking at different times and in different places
To maintain this healthy habit, you have to find the ideal time and place for a brisk walk, so experiment. Do you prefer walking trails or gyms? Sunrise, sunset, or in between?
And once you find your favorite, you can still mix it up every now and then. You may get used to the scenery around you and stop noticing how beautiful it is. A walk inside a shopping center might make you feel like looking at flowers again for the first time after you're back out
Part 3 of 3: Be (and Stay) Motivated
Step 1. Set goals
If we don't have something to direct our work, it's hard to stick to anything. Whether it's a job, a diet, or a new habit you're trying to develop (or an old habit you're trying to break), goals can help keep you on track. Here are some examples:
- Count how many steps you take in one minute. Do this three times a day (more than that and you may get tired) and notice that the numbers slowly go up.
- Adjust the speed with the fastest songs in your playlist, continuing one by one.
- Use markers to walk quickly. Do you see the bench over there? You will walk vigorously all the way to the bench and resist the urge to slow down.
Step 2. Wear a heart rate monitor or pedometer
Walking, especially for fitness or weight loss purposes, can be more effective if you monitor your progress and heart rate. The pedometer can show you how many steps you've already taken. Believe it or not, we should walk as much as 12,000-15,000 steps a day.
- As for your heart rate, it depends on your level of physical fitness and your age. There are many charts available online (online); what is your heart rate during exercise?
- Increase your training time by 10% each week. If you walk 30 minutes 4 days a week (a good point to start), switch to 33 minutes per session. This is a healthy percentage that won't cause you any injury or fatigue.
Step 3. Monitor your speed
If you don't have a way to measure your progress electronically (such as through an app on your phone) and you're not on a path where a lap can measure your distance and calculate your time, start counting your steps. How much can you do in 20 seconds? Then multiply by three. If you're cruising at 120 steps per minute (40 steps in 20 seconds, or 2 steps in one second), that's 5 km/h, which is the minimum step to be considered a fitness walk.
However, ideally, you will reach speeds of around 6 to 7 km/h. The faster you walk, the more health benefits you will get
Step 4. Stop every few times for some strength training
To get more out of walking, stop every 5 or 10 minutes or so to do some push-ups or some knee bends. An additional burst of exercise equals interval training that surprises your body by using more muscle groups and speeding up the burning of calories.
It can also make you walk longer. After a few push-ups and jumps, your body can welcome the refreshing release of a brisk walk
Step 5. Know that to reap the health benefits, you have to walk fast
There's been a lot of research lately that says walking is just as good, if not better, than running. And while that's true, it seems to only be true if you're walking at a speed of or about 6 km/h. The benefits diminish (and in some cases become non-existent) the slower you go.
It was previously believed that if you walk at a speed of, say, 3 km/h but for twice the amount of time, it is almost the same as exercise. It has now been shown that while you may be able to burn the same number of calories, your muscles are not working as they should to keep your body in shape
Tips
- You can listen to music while you are walking using your MP3 or CD player.
- On weekends or holidays, try to increase your walking time to an hour or more.
- Wear bulky or stretchy pants to keep you comfortable.
Warning
- Be aware of your surroundings as you walk.
- Stay away from traffic fumes, if possible, to avoid lung irritation.
- Remember not to run. The technical rule for walking is to keep at least one foot touching the ground at all times.
- Wear simple clothes.
- Get permission from your doctor if you have health and/or age problems.
