How to Walk Properly

Thứ bảy - 27/04/2024 01:14
Simply put, walking is just plain good for you. It's a form of low-impact exercise with definite mood-boosting effects, including a demonstrated ability to alleviate depression. In addition, studies have shown that countries in which...
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Simply put, walking is just plain good for you. It's a form of low-impact exercise with definite mood-boosting effects, including a demonstrated ability to alleviate depression.[1] In addition, studies have shown that countries in which walking is common experience lower rates of obesity than countries that rely on cars for transportation. In other words, walking can make you happier and healthier. So, see Step 1 below to get started, then turn off the computer, put on some walking shoes, and get out there and walk!

Part 1
Part 1 of 3:

Walking with Good Form For Exercise

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Part 2
Part 2 of 3:

Going the "Extra Mile"

  1. Step 4 Take a moment...
    Take a moment to stretch before you walk. Though walking isn't as intense a form of exercise as running, weightlifting, rock climbing, and other forms of exercise, injury is still a possibility. To lessen the chance of injury from walking and to improve your flexibility, stretch before and/or after you exercise. Taking a moment to stretch your legs and arms for 5 - 10 minutes before you walk will make walking more comfortable and can keep you in better shape in the long run.[10]
    • Note that the benefits of stretching (and the consequences of not stretching) are increased if you suffer from a chronic condition like back pain or arthritis.
    • Because your legs are the primary muscles used in the walking process, you'll want to prioritize lower body stretches, though core stretches and even upper body stretches can also provide benefits, especially if you're prone to pain in these areas. Below are just a few types of stretches you may want to perform:
      • Standing thigh stretches
      • Hamstring stretches, like the downward dog yoga pose
      • Calf stretches
      • Back stretches, like the cat and crocodile yoga poses
      • Shoulder stretches
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Part 3
Part 3 of 3:

Working a Walking Regimen Into Your Life

  1. Step 1 Use walking as your primary method of transportation.
    Walking purely for exercise and no other reason is a great idea, but you can greatly increase the amount of time you walk every day by making the choice to walk everywhere you go. In addition, because of its demonstrated mood-boosting effects, walking to the places you need to during your day ensures you arrive energized, alert, and ready to perform to the utmost of your ability. If you walk enough throughout your daily routine, you may not even need to devote any extra time to exercise! Below are just a few common opportunities for walking:[12]
    • Your daily commute. This is a big one. If you can manage to walk to and from work (or walk to a public transportation station) rather than driving, not only will you get exercise and avoid the tedium of morning and evening commutes, but also reduce your impact on the environment in terms of pollution.
    • Trips to the store. Many people make trips to the store for groceries or other common purchases several times a week. If you use this opportunity to go for a walk, you'll get exercise from walking on the way to the store and additional exercise on the way back from carrying your purchases home.
    • Trips to friends' houses. Finally, if you're going to hang out with a friend, take the opportunity to walk, rather than drive. Doing so helps ensure you'll be in a great mood and have plenty of energy for having fun when you show up.
  2. Step 4 Walk to keep up your appearance.
    Proper walking form has some nice side benefits for one's appearance. For starters, walking provides an obvious benefit in the form of improving your general fitness. Like all forms of exercise, walking can help you become fit and trim, increasing your attractiveness.[13] Beyond this basic benefit, however, there are others. For instance, keeping good form while walking can gradually contribute to a habit of good posture. People almost always look better when they're standing straight and erect than when they're slouched.
    • For men, maintaining proper posture while walking by keeping your upper body straight and your shoulders back has the added benefit of accentuating the pectoral muscles and tensing your abdominal muscles, making you look slightly more muscular than you would otherwise. For women, this will have the benefits above.
    • Don't feel vain for investing time, thought, and energy in your appearance. Physical attraction is a real, legitimate component of one's dating potential and should not be ignored.
  3. Step 5 Be consistent.
    However you choose to work your new walking routine into your life, it's important to remember to stick with it. The effects of a walking routine are most pronounced when that routine is practiced regularly. Going for a few long walks and then neglecting to walk again for a month won't give you much of a benefit in terms of health, mood, or appearance. However, walking for forty five minutes five times a week will. Give yourself a routine and stick to it - you owe it to yourself to make the most of your potential.[14]
    • With the demands of your work, school, and/or family competing for your time, it can be tricky to make time for walking every day. If you're having trouble being consistent when it comes to your walking regimen, try making up for this by taking the opportunity to take small walks throughout the day. Below are just a few ideas for when you may want to do this:
      • During your lunch break or recess[15]
      • After you finish work or school
      • Early in the morning before leaving for work or school
      • After dinner
      • During commercials while you're watching TV[16]
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  • Walk in safe places. Keep awareness of your surroundings and try to avoid unsafe situations. If necessary, take basic personal safety precautions.
    • If you live in an unsafe neighborhood, you may need to travel somewhere to find a nice safe place to walk around. On the plus side, this will provide you with a wider choice of places to walk around in.
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