Get Healthy By Walking

Doing a brisk walk is a moderate-intensity type of exercise which has some meaningful purpose in improving one’s cardiovascular health and overall quality of life.  Walkers get exercise as well as a sense of physical and mental challenge.   With these benefits in mind, walking serves as a rewarding experience both to the body and the mind.

 
The importance of arm swing while walking

As you walk, especially when moving at a brisk pace, you must allow your arms to swing freely back and forth at your sides.  This way, your arms act as pendulums, and should move at the same pace as your legs.  Walking briskly includes your arms for movement – keep them moving, not inactive or with your hands in your pockets. Keep your arms at your sides, and let them swing naturally.    Moving your arms too quickly will not make you walk faster.

Proper leg swing enhances rhythm

A consistent and brisk pace requires good technique.  Keep your rear leg straight as you move it to the forward position. As your back foot pushes off, you are propelled forward. Be sure to keep your front leg straight as it becomes the rear leg. Some walkers bend their knee as they change legs in the front positon. This can cause the walker to bob up and down, and be unable to maintain a steady pace. This should be avoided unless one jogs.

Heel plant to toe off

As the heel on the forward foot comes down to the ground, the ball of that foot and its toes should be raised at a comfortable angle.   You should never make contact with the ground flat-footed. When you make a proper arc with your legs, keeping the knees straight, the way you move your body weight onto the front foot will determine whether you walk smoothly or not.

You should toe off and land the front foot properly.  The toes on either foot must be pointed straight ahead rather than angled-inward or outward.  Your toes will spread a little as your foot touches the ground. If when you walk, your toes spread too far apart, you will have problems with increasing your walking rate.  Using good quality walking shoes can help.  Walking shoes are designed to support the proper walking form.

The benefits of walking

Now that you’re familiar with the most effective walking technique, you’ll want to consider many of the benefits of walking. Walking can help you lose weight and get in shape. It also:
Reduces body fat by up to 15 pounds
Raises your metabolism
Can lower your risk of heart disease
Can lower your blood pressure
Raises good cholesterol (HDL) while it lowers bad (LDL)

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