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5 Ways to Keep Your Walk in Check

Walking is one of the best and easiest ways to fit a little extra exercise into your day. To really get the most out of walks, it's best to use proper form to reap all the benefits. Health.com created a great little how-to on the basics of walking the fitness walk. Here are highlights to think about the next time you're strutting your stuff:

  1. Head: Look straight ahead, not down at the ground.
  2. Arms: Relax your arms by your sides and swing them front to back, not out to the sides; your hands shouldn’t come up higher than your breastbone. On hills, bend your arms to 90 degrees for more pumping power.
  3. Hips and waist: Stand tall and keep your hips positioned directly above your feet. Don’t lean forward or back from the waist, even when going up hills (although it’s OK to sit back slightly when heading downhill, as long as you keep your weight over your feet).
  4. Legs: Stick with your natural stride length to help avoid shin pain, the most common complaint among walkers. To increase your speed, focus on taking quicker steps, not longer ones.
  5. Feet: Land on your heel first, then roll through to the ball of your foot.

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yeokr yeokr 8 years
it depends, i think lilCROAT, if you are walking and running the same distance. and, actually, i think walking a mile and running a mile burns the same amount of calories, it just takes longer to walk a mile and therefore longer to burn those calories. also, if you are walking at a moderate speed you are using energy from fat and if you are running you are burning energy from muscle.
hippiecowgirl hippiecowgirl 8 years
Thank you for the tips. As ilanac said, a lot of us don't give enough thought to walking because it seems like it should just come naturally.
lilCROAT03 lilCROAT03 8 years
i have a question!!!!!!!!!! ok i usually run a lot outside but it's been getting cold and it's been really tough for me to run and i feel much better walking. obviously my 'outing' takes twice as long, but that means that my heart rate is up for twice as long. i know running burns more calories but doesn't walking like that and keeping my heart rate elevated for a longer time also burn a good amount of fat???
ilanac13 ilanac13 8 years
i think that this can really be helpful to a lot of us. we all think that walking is a given - that it's not that complicated and that you'll get a good workout regardless of your posture but that's not always the case and you'll walk faster if you're doing it right and therefore burn more calories!
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