Resist the urge to hunch or slouch as you walk. Over time, bad posture can lead to back pain, a stiff neck, and even more serious maladies. [3] X Research source
Finally, pulling your shoulders back makes you look good by projecting confidence and strength. This is a small but not insignificant point - why look mediocre while you walk when you can look great and protect yourself from injury in the process?
If weather permits, try to keep your hands out of your pockets. Doing so allows you to receive the benefits of swinging your arms, meaning you’ll be able to walk faster and farther than you would otherwise.
Though there is some debate on the matter, general warmups have been shown to increase performance during cardiovascular exercise. [8] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Resist the urge to start taking long, unnatural strides as you speed up. Lengthening your gait in this manner stretches out your leg muscles and destabilizes your core, leading to discomfort over time. To improve your cardiovascular health, warm up and maintain this pace for at least 30 minutes 5 times a week. Studies have also shown that breaking up this 30-minute session into multiple chunks throughout the day is similarly effective, so long as one spends an equivalent total amount of time walking. [9] X Research source
This last point is definitely worth consideration. The better you feel after exercise, the more likely you are to repeat your exercise consistently. Thus, good cooldown sessions can help increase your long-term gains from exercise.
You don’t necessarily have to delay your walking regimen just because you don’t have a sporty set of purpose-built sneakers. Though these will provide the maximum benefit, any pair of shoes that you can walk in comfortably for long periods of time without developing pain or blisters can potentially be walking shoes.
As with your shoes, don’t feel the need to don sporty exercise gear just to get out there for a walk. The benefits of a lycra bodysuit, for instance, are minimal - unless you’re really serious about walking, it’s usually OK to rely on the clothing you already have rather than to buy something new.
Hiking up and down hills is a great way to get exercise. However, this can also increase the strain on your muscles and joints, especially your ankles, which will need to support your feet as they angle up for each step. Approach steep hills as you would approach a heavy set of weights at the gym - build up to your goal, rather than tackling it immediately.
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
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.
One good idea for walking as a form of recreation is to use the opportunity to explore. Venture off the beaten path of roads that you use to get to and from work or school. You’ll discover hidden secrets, handy shortcuts, and places that you didn’t know existed.
Walking is a great way to gently start “coming out of your shell” if you’re shy. While there are more effective ways to meet new people, walking is good choice for people who have been withdrawn for a long time and are looking to ease back into a new social life. Plus, on the off chance that you strike up a conversation with a new person when you’re out walking, you’ll naturally be more energetic and alert than you might otherwise have been because of the mood-elevating effects of walking.
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.
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[17] X Expert Source Christopher CarreiroCertified Personal Trainer Expert Interview. 2 March 2021. 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[18] X Expert Source Christopher CarreiroCertified Personal Trainer Expert Interview. 2 March 2021.
