HOW TO WALK:GUIDE TO WALKING
Walking is one of the most popular forms of exercise for beginners. It is safe, easy, enjoyable, and it works for weight loss. It doesn't require any special skills, expensive equipment, or trips to the gym. It really is as simple as putting on a good pair of shoes and heading out your front door.
Walking is a low-impact aerobic activity, meaning that one foot is always in contact with the ground. Walking does not jar your bones the way high-impact
exercises do, such as complicated aerobics classes. Walking builds the muscles in your legs and improves endurance; it also helps with coordination and
balance.
Walking for weight loss sounds pretty easy -- you just put one foot in front of the other, right? Think again! There are some important guidelines to follow if you want to get the most out of your workout. Before you head outside or hit the treadmill again, consider these seven tips for walking for weight loss:
1. Posture Pointer:
Be sure to maintain good posture by standing tall. You'll actually burn more calories than if you have less-than-perfect posture such as leaning forward or rounding your shoulders.
More: Proper Walking Posture from Wendy Bumgardner, About.com walking Guide
2. Keep Your Arms Close
If you bend your arms when you are walking, they should stay close to your body. Don't allow your thumb to rise above your chest or go behind your hip area.
3. Keep Your Chin Up
You should always keep your eyes toward the horizon and keep your shoulders back. This is often a problem for beginners, but try not to look down at the ground or at your feet.
More: Walking Gait Problems by Sherry Brourmany
4. (Don't) Take it in Stride
When you're ready to "step it up" be sure you make each step a little quicker instead of taking a longer stride. Quicker steps are actually more efficient than longer strides.
5. Step Smart
With each step, you should step off from your toes. To see if you're doing this, have someone "spot" you; they should be able to see the bottom of your sneaker when you take a step.
More: Proper Treadmill Footsteps from Wendy Bumgardener
6. Prep for a Plateau
If you don't lose weight when walking anymore, mix it up and try something new, like a kickboxing class. You may be experiencing a plateau because your body has become accustomed to what you've been doing and needs to "rev up" again.
7. Be Smart About Sneakers
You shouldn't wear just any old shoe to walk; you really should invest in a walking shoe. A quality walking shoe will have a beveled heel that angles about a half inch up at the back. The sole should curve slightly toward the front.
More: Best Shoes for Walking from Wendy Bumgardner
