Walking is a natural activity that can benefit our health, but it is essential to practice and perfect the proper technique to make the most of these benefits. Otherwise, we could risk injury. Here we offer you some recommendations to improve your walking technique:
1. Take care of your posture: Maintaining proper posture is essential. Your core must be upright to maintain body balance. If you lean your body forward, you will put pressure on your lower back and abdominal muscles, which can cause discomfort. To correct your posture, stand laterally in front of a mirror and observe the alignment of your hips and shoulders. Lifting your chest and keeping your abdomen and buttocks slightly tense is also important.
2. Look forward: Avoid constantly looking down. Staring at the ground can put pressure on your neck and increase the risk of tripping over objects or people. Remember to keep your head up and lower it from time to time to relax your neck muscles.
3. Relax your shoulders: Keep your shoulders relaxed at all times. Raising them as you increase your walking pace will only waste energy.
4. Swing your arms: Arm movement is crucial for efficient walking. Keep your arms close to your body and bend at an angle of approximately 90 degrees. When walking on ascending terrain, flex your arms more, and when descending, relax them. The swing of your arms should be the opposite of that of your legs, which will help you walk more easily and optimize your breathing.
5. Relax your hands: Avoid clenching your fists while walking. It is also not advisable to walk with your hands completely open. Keep your hands semi-closed and relaxed to allow adequate blood flow.
6. Pay attention to your step: It is important to support your foot correctly when walking. The ideal sequence is heel, foot, and toe. Avoid walking on the balls of your feet, as this can cause tightness in your calf muscles. Imagine that you are pushing the dirt back with your foot as you walk.
7. Bend your knees slightly: When landing on your heel, bend your knees slightly to absorb the impact and reduce pressure on your joints.
8. Control the length of your steps: Avoid taking excessively long steps, as this can increase stress on the joints and increase the risk of injury. A moderate stride will allow you to maintain a constant and comfortable pace.
9. Start with a moderate pace: When you start your walk, start with a calm pace and gradually increase your speed. This will allow you to properly warm up your muscles and avoid injuries.
10. Breathe consciously: Maintain uniform and controlled breathing throughout the walk. Inhale through your nose and exhale through your mouth constantly to ensure adequate oxygenation of the body.
11. Practice your technique: Constant practice is critical to improving your walking technique. Spend time regularly walking and pay attention to your posture, breathing, and arm and leg movement. Over time, you will notice significant improvements in your technique and enjoy more incredible health benefits.
12. Avoid using your cell phone while walking. This will distract you and cause you to lose concentration on the exercise. Furthermore, you will not be able to see and enjoy your surroundings.
At Soymaratonista, we are committed to providing you with useful and practical information to improve your well-being through physical activity.
Thank you for your interest in improving your walking technique and taking care of your health! If you have any questions or need further advice, please do not hesitate to contact us. We are here to help you achieve your goals safely and effectively.
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