Walking 30 minutes a day provides many benefits, notes the American Council on Exercise, including reducing the risk of obesity-related diseases, increasing energy, reducing fat and improving bone strength. Although walking is easy for most people, injuries and discomfort can get in the way. Although our bodies were made for movement, notes chiropractor Michael Wiles in the June 2007 issue of "Your Pathway to Wellness" published by the Northwestern Health Sciences University, a sedentary lifestyle weakens the pelvic muscles, making it difficult to walk comfortably and efficiently. Standing tall takes a little practice but the benefits are worth the effort.
Practice Perfect Posture
Step 1
Stand sideways in front of a full-length mirror. Without changing your usual posture, notice the position of your head, shoulders and pelvis.
Step 2
Relax your abdominal muscles, then tighten them. Repeat several times, noticing the changes in your posture as you relax and tighten these muscles.
Step 3
Stand against a wall. Place your heels 2 to 4 inches away from the wall, toes pointing forward. Your head, shoulder blades and buttocks should be touching the wall.
Step 4
Slide one hand between the wall and the curve in your back, palm against the wall. Your hand should fit comfortably in this space, according to the Mayo Clinic's website. If there is too much room, contract your abdominal muscles and tilt your pelvis until the space narrows. If the curve of your back is too close to the wall, arch your back slightly until you can slide your hand into the space.
Step 5
Stand in front of the mirror again, holding your body as though it were still against the wall. Keep your head high, neck strain and shoulder blades back. Practice tilting your pelvis by contracting and releasing your abdominal muscles.
Step 6
Lengthen your spine. Imagine a string pulling you up through the top of your head and stretching your back. Do not flatten the arch in your back—just stretch until you are as tall as you can be.
Step 7
Check your posture several times a day until it feels natural and automatic.
Walking Properly
Step 1
Check your posture before you start walking. Mark Fenton, author of "The Complete Guide to Walking for Health, Weight Loss and Fitness," suggests using the posture check as a pre- or post-walking exercise. Tighten your abdominal muscles enough to flatten your back a little, hold for 10 seconds, then relax for 5 seconds. Repeat twice. Work up to six repetitions and longer periods of holding.
Step 2
Look straight ahead. Hold your head high, chin forward and eyes focused 15 to 20 feet ahead of you. Relax your shoulders, keep your feet parallel and contract your abdominal muscles gently so that your pelvis is tucked, recommends the American Council on Exercise.
Step 3
Walk short distances at first. Start out slowly, keeping your stride length natural, according to ACE. Avoid taking extra-long steps. Keep your abdominal muscles engaged and head high. Allow your arms to swing naturally.
Step 4
Practice maintaining your posture as you take faster steps. Do not lengthen your stride or lean forward. Bend your arms at a 90-degree angle to swing them faster, recommends Fenton.
Step 5
Stretch after your walk. Fenton recommends stretching your legs and back at the end of the walk because the muscles are warmest then.
Step 6
Strengthen your core to improve posture. Fenton recommends doing a 10-minute strengthening routine two to four times a week, including curl-ups, isometric side supports and alternate extensions.
Tips and Warnings
- Avoid carrying weights or a gym bag on one arm. If you must carry gear, use a backpack with straps over both shoulders.
- Walking should not hurt. If you have back, knee, foot or hip pain while walking, consult your health care provider, recommends the American Council on Exercise. If you have osteoarthritis and walking causes joint pain that lasts for an hour or more after you walk, consider another form of exercise. Be safe while walking. If you listen to music, keep the volume down so that you can hear cars and other potential hazards. Put reflective tape on your clothing if you walk at night and bring a buddy if possible. Walk facing oncoming traffic at any time of the day or night.
References
- "The Complete Guide to Walking for Health, Weight Loss and Fitness," Mark Fenton; 2008
- Northwestern Health Services University: Tips for Walking Efficiently and with Proper Posture
- American Council on Exercise: A Walk a Day
- MayoClinic.com: Prevent Back Pain with Good Posture
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