For most, walking is as second nature as breathing. We do it every day, yet we rarely think about it. But have you ever stopped to ask yourself if you walk the correct way? There’s more to walking than just putting your next foot forward.
Read on to learn our tips for walking properly, the health benefits you can experience and what you should avoid.
Benefits of Proper Walking Posture
Although we don’t give much thought to how we walk, there are many benefits associated with good posture. These benefits include:
- Better balance
- Better lung health
- Fewer tension headaches
- Greater core strength
- Improved circulation
- Improved digestion
- More energy
Walking with good posture can benefit more than just your physical health. The right posture reduces pain and discomfort, which allows you to relax and enjoy the moment, improving your mental health. In this relaxed state, your body releases serotonin, the hormone responsible for making you feel happy and regulating your mood. There’s potential for better health with every step.
How You Can Improve Your Walking Posture
Walking involves our entire body, so being aware of each part is important. Here are our tips on how you can improve your walking posture from head to toe:
Keep Your Head Up
It’s important to keep your head up and your gaze forward. Focus about 10 to 20 feet in front of you. Leaving your head down puts unnecessary tension on your neck and lower back.
Straighten Your Back
Focus on lengthening your back. Many people slouch when they walk, just like they do after sitting for a long time. This slouched posture makes it harder for you to breathe and puts strain on your back muscles.
Keep your shoulders down and back
Avoid scrunching your shoulders toward your ears, as this puts unnecessary strain on your shoulders, neck and back. Try lifting your shoulders, roll them back and let them relax. This is the position your shoulders should be in when you walk. If you notice tension in your shoulders, try doing shoulder shrugs to reduce tension and improve flexibility.
Swing your arms
Allow your arms to swing back and forth naturally as you walk. Ensure they don’t swing across your body or above your midsection. Swing your arms from your shoulders rather than your elbows. Allowing your arms to swing as you walk acts as a counterbalance in your upper body while your lower body moves forward.
Use your core
Engaging your core is a major component of improving your walking posture. Doing this helps you move more easily, maintain balance and reduce injuries.
Step from heel to toe
Make sure your heel makes first contact with the ground rather than landing flat on your foot. Allow your weight to roll from your heel to your toes as you move forward, pushing off your toes for the next step. Doing this allows for smooth walking that’s better on your joints and helps reduce injuries.
What You Shouldn’t Do While Walking
Walking may seem simple enough, but there are things you should avoid doing to reduce your chances of injury and limit wear and tear on your muscles and joints. Wearing the proper shoes makes all the difference in your walking experience. Make sure your shoes offer proper arch support, fit snugly to your feet and have enough cushion to absorb the shock of your heel hitting the ground.
We also suggest not taking very long strides. If you’re overstepping when you walk, you could add unwanted strain to your hips and legs. Instead, walk with a normal gait — whatever feels natural to you. Other things to avoid include looking down while walking, slouching and rolling your hips.
Walking With You Every Step of the Way
At AdventHealth, we seek to care for all of you in body, mind and spirit. Visit us here to learn more about our spine care services, or schedule an appointment with our Sports medicine and rehab care teams. We want you to feel your best with every step.
