Walking As A Form of Exercise

Walking is a great way to get your muscles working. As a weight-bearing activity, there is no need for exercise equipment, all you need is comfortable clothing and a pair of walking shoes.

Getting to walk

Walking targets the leg and abdominal ( core ) muscles primarily but also works the muscles in your hips, shoulders, and arms. By moving your legs and arms in a rhythmic manner improves muscle strength and balance. It also enhances muscle endurance over time, whereby you will find yourself able to walk longer distances with ease.

By staying consistent you will maintain overall muscular health and fitness without putting too much strain on your body. This form of exercise is good for your heart and also strengthens your bones.

A few tips on maintaining correct walking form:

1. Keep your head up and eyes forward: Always look straight ahead, not down at the ground. This helps maintain good posture.
2. Breathe naturally: Your breathing should be steady and relaxed. Avoid holding your breath or taking shallow breaths.
3. Relax your neck, shoulders, and back: Being too tense while walking can lead to discomfort or injury over time. Regularly check in with your body to make sure you're staying relaxed.
4. Swing your arms naturally, keeping them in a 90 degree position: Your arms should swing naturally with your stride, keeping them close to your body. Avoid stiffening up as this can put strain on your muscles.
5. Engage your core: Your abdominals should be tight (but not clenched) while you walk. This helps maintain balance and stability.
6. Land on your heel and roll forward: Your foot should strike the ground heel first, rolling to the ball of your foot, giving you a powerful push-off. Your front foot landing close to your body
7. Keep a steady pace: Try to keep your steps evenly spaced, and keep your pace consistent.

Try not to overstride as this is biomechanically inefficient and can lead to injuries. This helps prevent fatigue and makes it easier to maintain your form.

What Not To Do Based on Personal Experience:

I saw everyone doing this as an exercise and decided to join and walked with no knowledge, and participated in a 50km Walk!! This was to my detriment. I could not move or walk properly for 3 days. Every muscle in my body was sore. Muscles I never knew I had were sore! Had I known the above tips then it would not have taken me another 2 years before attempting to do a walk event.