5 walking techniques to improve your health
What's the story
Walking is one of the easiest and most efficient ways to boost health. It doesn't require any special equipment and can be performed nearly everywhere. However, for beginners, following the right techniques can maximize the benefits of walking while reducing the risk of injury. Here, we take a look at a few beginner-friendly walking techniques that can help improve your health and well-being.
Posture
Maintain proper posture
Maintaining proper posture while walking is critical to avoid strain and maximize efficiency. Keep your head up, shoulders relaxed, and back straight. Engage your core muscles to support your spine and let your arms swing naturally at your sides. This alignment helps distribute weight evenly across your body, reducing stress on joints.
Distance
Start with short distances
For novices, it's advisable to stick to shorter distances initially, to build endurance gradually. Start your walking journey with a 10-minute stroll at a pace that feels comfortable. Then, think of increasing the walk's duration by five minutes weekly. This gradual increase lets your body adapt without overexerting itself or feeling fatigued. It ensures a sustainable progress in your walking routine.
Breathing
Focus on breathing techniques
Proper breathing can significantly boost your oxygen intake and enhance your stamina as you walk. To practice it, start by inhaling deeply through your nose for three counts and holding that breath for a brief moment. Next, exhale slowly through your mouth for four counts. This particular technique not only helps maintain a steady breathing rhythm but also effectively prevents any chances of breathlessness, making your walking experience more enjoyable and sustainable.
Intervals
Incorporate interval walking
Interval walking is a method that alternates between brisk walking and slower-paced recovery periods. Start with one minute of brisk walking, then follow it with two minutes of slower walking to recover. Repeat this cycle for an initial duration of 20 minutes. As your fitness improves, you can gradually increase the intensity and duration of the brisk walking intervals, boosting your overall stamina and health benefits.
Footwear
Wear comfortable footwear
Choosing comfortable footwear is crucial to avoid discomfort or injury while walking. Select shoes that offer sufficient arch support and cushioning to absorb impact properly. Make sure they fit well without being too tight or loose so that you don't end up with blisters or foot pain.