Walking is a low-impact exercise that is very beneficial for health. This exercise is very inexpensive and easy to do. However, many people walk less than 50% of the recommended daily step target for maintaining good health. Walking is beneficial in reducing the risk of heart disease and cancer and can relieve chronic pain and stress.
Step
Part 1 of 3: Improving Walking
Step 1. Do a warm-up exercise
Warming up by walking slowly helps reduce muscle stiffness so you can walk longer and faster. Get used to warm up by walking slowly for 5-10 minutes when starting to exercise walking.
- This method is useful for flexing the muscles so that they are ready to be used for exercise. As a warm-up exercise, perform each of the following movements for 30 seconds: twisting ankles, swinging legs sideways, making circles with hips or feet, rotating arms, walking legs in place, swinging legs back and forth.
- After training, cool down by walking slowly for 5-10 minutes and then doing light stretches.
- A good warm-up helps prevent injuries while walking, such as muscle sprains.
Step 2. Improve your posture while walking
During the practice, move mindfully as you step and pay attention to your posture. Walk with a good upright posture while looking 4-6 meters ahead.
- Step on your feet while holding your head up and looking forward. Don't keep looking down so you don't stiffen your neck.
- Relax your neck, shoulders and back. Although the posture must be upright, do not walk with a rigid body.
- Swing your arms while bending your elbows, if that feels comfortable. Activate your abdominal muscles and don't arch your back forward or backward.
Step 3. Trace the sole of the foot from heel to toe
As you walk, step one foot forward and then place the sole of your foot on the floor starting from your heel to your toes by transferring your weight to the ball of your foot. With the other foot, raise the heel, press the big toe to lift the foot, then step forward. Repeat the same movement during practice.
- Walking and running techniques are different. When walking, the soles of the feet are never lifted off the floor/ground at the same time.
- Find the most comfortable way of walking. Slow down if you can't get your feet up from heel to toe and do this movement consistently.
Step 4. Straighten your legs if your hips or hamstrings feel stiff
People who sit too much tend to bend their knees while walking because the hip flexor and hamstring muscles are very stiff. To fix this, try to straighten your legs while walking.
Step 5. Don't lock your knees while straightening your legs
Locking the knee means pushing the knee back when standing or walking. Some people feel comfortable locking the knee, but this can put pressure on the joint. When walking, pay attention to the position of the knees so that they are not locked.
- Get used to walking while bending your knees slightly, especially for those of you who are used to locking your knees when standing. Walking like this may feel awkward at first, but over time, your knees will feel comfortable.
- When going up the stairs, step your feet while moving slowly with mindfulness.
- Don't use your heels to lean on because your knees will lock.
Step 6. Walk faster
To get the maximum benefit, speed up your steps a little, don't walk leisurely. Try to speed up, instead of lengthening your stride.
- Take advantage of walking as an opportunity for moderate-intensity aerobic exercise. This means that you need to train until you are sweating and your heart rate is faster than normal.
- Want to know how to determine if you're walking fast enough? You can still talk, but you can't sing when you walk.
- To improve body health, get used to walking at a speed of 4-5 km / hour. If you want to lose weight, increase your walking speed to 6 km/h or 1.6 km in 15 minutes.
Step 7. Form a new habit
As much as possible, set aside time to walk every day. You will be healthier and able to walk better if you practice regularly.
- If possible, take time or part of the commute to work for a walk. Use the stairs if you are used to using the elevator. Leave your seat to walk around the room after sitting for 30 minutes. If you have chronic pain from an unergonomic chair, treat it by walking around the room for 5 minutes each time you sit for 30 minutes. This method is useful for increasing daily steps by just walking 5 minutes every 30 minutes.
- Park the vehicle a bit far from the destination so you are forced to walk. Take a friend or family member with you for a walk after dinner.
- Many people make time to walk in the mall or go up and down the stairs at the office during their lunch break because they don't have time to work out at the gym or want to save money.
Part 2 of 3: Take a Regular Walk
Step 1. Start practicing to the best of your ability
Just like when starting any other exercise program, you may stop exercising if you immediately start exercising too hard. In addition, muscles can be injured. Practice diligently and increase gradually until you are able to walk longer.
- Although walking is a light impact exercise, you will need to adjust the ability of the muscles and joints of your feet to perform new activities to avoid pain and injury. To get even more energized, keep in mind that a brisk walk will burn around 400 calories even if you have to walk 8 km to get there.
- If you want to lose weight, reduce your daily calorie intake and eat nutritious, natural foods. Try to walk 2,000 steps every day when you start exercising. You can increase your steps by changing your daily lifestyle, such as using the stairs at work, instead of using the elevator.
- If you don't lose weight right away, your body may be building muscle. This is a good thing. Practice diligently and increase the number of steps gradually each week. You will see the results after some time.
Step 2. Get into the habit of walking 21 minutes a day
You can rest a few days a week, but practice at least 2.5 hours per week.
- Walking is a very practical exercise because it does not require special equipment and can be done anywhere even if you are on vacation. You don't have to be in top shape to start training.
- As per health recommendations, train 2.5 hours a week while increasing endurance to reach longer distances. Health experts recommend that we exercise 150 minutes per week.
- Despite their differences, all the advice on how to stay in shape suggests the same thing: walking a few hours per week is very beneficial for your health regardless of how long you train each day. Get used to walking 30-45 minutes each time you practice.
Step 3. Set aside time to walk 5-6 days a week
Consistency is the most important aspect of exercising. You don't get much benefit if you don't walk regularly, for example, only once a month. Therefore, include this activity in your daily schedule.
- Walking provides various health benefits if done every day (or at least several times a week), for example reducing risk factors that trigger heart disease and stroke.
- Walking can reduce the risk of heart disease by up to 30% and prevent diabetes and cancer. Consult your doctor before starting any new physical activity, especially if you have health problems.
- Regular walking is beneficial for normalizing high blood pressure, lowering cholesterol, and increasing mental strength at a low cost.
Part 3 of 3: Preparing the Necessary Tools
Step 1. Set up the step counter
Buy a pedometer to count your steps every day. Plus, you can download a free app on your phone to count how many steps you take each day.
- Try to reach 10,000 steps a day. Many people walk 3,000-4,000 steps a day just doing their daily activities. So, it is not difficult for you to achieve these targets if done seriously. The Center for Disease Control recommends that adults maintain their health by walking 7,000-8,000 steps each day.
- An adult can walk 1,000 steps in 10 minutes and a distance of approximately 8 km.
- Record how many steps you take each day and then calculate the daily and weekly averages. Take advantage of that data to step more gradually while increasing endurance.
Step 2. Buy good sports shoes for walking
Although walking is very economical, you need to buy good shoes. Many shoes are designed specifically for walking, but you can wear shoes for running or doing aerobics.
- Make sure you wear shoes whose soles support your feet well and don't cause blisters. Choose shoes with a convex base to support the arch of the foot with a thick, flexible sole to absorb impact.
- Shoe soles designed specifically for walking should be able to bend at the ball of the foot, but the base is strong enough. Wear shoes whose soles are not too thick.
- Don't wear shoes that cover your ankles unless they're designed for hiking or mountain climbing.
Step 3. Wear comfortable clothes
Choose clothes that are not too tight and made of flexible materials so that you are free to move, the skin does not blister, and does not feel burdensome.
- You can wear a loose-fitting t-shirt or a sleeveless t-shirt and shorts for running. To make it more eye-catching, wear a brightly colored shirt or attach a light-reflecting adhesive tape.
- Depending on the season and weather, beware of the sun. Do not forget to apply sunscreen cream to protect the skin from the sun. You can wear a wide hat or a baseball cap.
- If it's cold or it's going to rain, don't forget to wear a jacket. Before walking, read the weather forecast so that the clothes you wear match the air temperature.
Step 4. Make sure you stay safe
Walking on the highway can be dangerous. So, make sure you exercise in a safe way so you don't get hit by a car or fall over due to tripping.
- Don't walk daydreaming. Make sure you are always alert and walk in a safe place, for example on the sidewalk or on the right side of the road if there is no sidewalk so you can see oncoming vehicles.
- Bring your ID card, cell phone, drinking water, and enough money so you can use a public phone if needed. Wear clothes and shoes that reflect light if you are walking in foggy areas or at night to avoid danger.
- Be careful if you wear headphones because you can't hear any sound to alert you of danger. It is better to cover only one ear so that the sound of the vehicle can still be heard.
Step 5. Choose a different location
While walking can be very relaxing and enjoyable, you might get bored if you walk the same route alone every day.
- Look for a new location, for example in a park, by a river, in the countryside, or in a residential area.
- Choose a route that is free of rocks, potholes, and no low-lying trees to avoid injury. Listen to your favorite music or songs to relieve boredom.
- To be more excited, invite someone to accompany you, for example a family member, neighbor, friend. Walking with friends while chatting will feel more fun.
Step 6. Use a treadmill
If you live in a cold area or the weather isn't friendly enough to walk outdoors, practice using a treadmill.
- If you use a treadmill, you can adjust the speed and incline of the footing as if you were walking outdoors.
- In addition to using a treadmill at home, you can take advantage of this facility at the fitness center.
- All of the things to watch out for when you walk outdoors apply when using a treadmill, but you don't have to pay attention to traffic and look at sidewalks or roads because you won't trip over.
Tips
- People who like to climb mountains usually buy shoes with strong and durable soles.
- Change shoes after walking 900 km because the soles of shoes start to wear out and are not able to support the feet properly.
- Walking helps improve mood. Studies show that walking and other exercise can relieve symptoms of depression.
- Register for a walking competition. If you need a reason to walk outdoors, form a team or enter a social action competition while achieving your sporting goals.
