Detailed explanation of correct walking posture

Walking for fitness is the simplest way of fitness in our daily lives. This seemingly simple exercise method contains a lot of knowledge. Many people want to walk to lose weight, but they don’t know that walking in the wrong way will not only prevent weight loss but also harm the body. So how should you walk? What issues should you pay attention to when walking? The following is an introduction to the correct walking posture that I have compiled for you. I hope it can help. to you.

Correct walking posture

1. Stretch the upper body

The upper body should be straight, the chin should be extended forward, the head should be held high, and the shoulders should be stretched back. In this way, the spine is straightened and the abdomen rises and falls slightly when breathing lightly.

First of all, protrude your chin, raise your head, and have full strength. Secondly, pull your shoulders back so your lungs can take in more air.

It needs to be pointed out that even if the shoulders are pulled back, do not pull them back with force intentionally, but pull them back naturally. After the spine is straightened, the posture of the whole body can be adjusted and the body can be kept stable. No matter how hard you walk, use this posture. The abdomen rises and falls slightly when breathing lightly.

Finally, when walking, your chest and waist will feel slightly lifted forward. This helps you take long strides, and your legs feel like they're bouncing back from behind. This posture looks cool when walking and is easy to maintain.

2. Straighten the knees

Spreading the knees does not mean they are stiff or inflexible, but allows the straightened knees to walk without any force. The knees straightened and the steps became longer. You must straighten your knees when taking long strides. As for the length of your stride, it should make you feel comfortable.

There is a trick to straightening your knees. When walking with your knees straightened, your upper body leans forward slightly, as if you are about to fall down. Kick off the back legs so that the knees of the front legs naturally straighten and the steps become longer. In addition, when the front foot steps forward, the waist on the same side also seems to move forward, and the waist and legs must cooperate effectively.

3. Step your feet forward

Stretch your upper body, straighten your knees, and move your feet forward naturally when walking. The key during this process is to straighten the back leg. Straighten your legs, straighten your knees, and step forward with your front foot naturally.

Step forward with the front foot, so that the inner footprint of the foot forms a straight line. Generally, people always feel that their toes are somewhat pointed outward. Sometimes in order to pursue speed, it is necessary to point outward. Some people also point their toes outward when walking slowly, commonly known as splayed feet, which makes walking more stable.

There is a certain relationship between the front foot stepping forward and the shift of the rear foot's center of gravity. When the heel touches the ground, the body's center of gravity rolls on the entire sole of the foot, moving from the heel to the toe, and the rear foot moves first and second Kick out with the third toe as the center, forming the action of stepping forward with the front foot. The rest of the ball of the foot acts as elastic, making walking smooth and smooth. As you take longer steps, you will be able to master the key to walking with your head held high and in rhythm.

4. Swing your arms

Swinging your arms is also very important for walking. You often see some people walking with their hands in their pockets. This is the wrong move. When you walk like this, your shoulders are tucked in and you walk loosely.

How well the arms are swung depends on whether the movements of the hands and feet are synchronized. Because in the action of walking, there is a close relationship between hands and feet, or arms and legs.

The movements of the arms and legs are also related to each other. Step forward with the right foot and swing forward with the left hand. Among them, especially when the knees are straightened and the feet are stepped forward, the arms will naturally swing out corresponding to the movements of the feet.

If you swing wider than your shoulders, your knees will bend easily. When swinging, it is better if the thumb and fingers seem to be touching but not touching the clothes. When there is no force, when the arm swings, the elbow part naturally extends and folds.

Correct walking posture makes people look more energetic and the body can be fully exercised. The day is already very hard, so don’t let your journey go in vain. You must choose the right way. OK.

These people should pay more attention when walking

1. It is best for the weak to walk more than 5 kilometers per hour. If you walk too slowly, you will not achieve the purpose of strengthening your body. Only by taking long steps, spreading your arms, and moving your whole body can you regulate the functions of various organs in your body and promote metabolism. And it is best to do it in the early morning or after meals, 2 to 3 times a day, for more than half an hour each time.

2. People with insomnia can take a walk 15 minutes before going to bed at night. It is advisable to walk 80 meters per minute for half an hour each time, and you will get a better calming effect.

3. Patients with coronary heart disease should not walk too fast to avoid angina pectoris. You should walk slowly 1 hour after a meal, 2 to 3 times a day, for half an hour each time. Long-term persistence can promote the formation of coronary collateral circulation, effectively improve myocardial metabolism, and reduce vascular sclerosis.

4. Diabetic patients should try to increase their pace when walking, hold their chest high, swing their arms, and swing their legs vigorously. It is best to do this after a meal to reduce the increase in blood sugar after a meal. It is appropriate to walk for half an hour or 1 hour each time. However, patients who are being treated with insulin should avoid the peak time of insulin action to avoid hypoglycemic reactions. Walking is generally done half an hour after a meal, and the activity time should not exceed 1 hour.

5. Patients with hypertension should walk at a medium speed. The upper body should be straight when walking, otherwise it will compress the chest and affect the heart function. When walking, they should make full use of the cushioning effect of the arch of the foot and walk forward. Land on the soles of your feet, rather than with your heels first, as this will cause the brain to vibrate continuously and easily cause temporary dizziness.

Benefits of walking exercise

1. Prevent heart disease

Walking exercise can prevent atherosclerosis. As early as the early 1920s, the American Heart Association The founder and famous cardiologist Dr. White pioneered the use of walking as a rehabilitation method for patients with heart disease and myocardial infarction.

2. Prevent brain atrophy

Research shows that walking no less than 9.6 kilometers per week can not only increase brain size, but also effectively prevent brain atrophy and Alzheimer's disease. Reduce the chance of memory problems by 50%.

3. Prevent diabetes

In fact, it is not difficult to control diabetes. If you can walk 3 kilometers within 30 minutes for 3 days a week, the incidence of diabetes can be reduced by 25 %; if you stick to it 4 days a week, it can be reduced by 33%; if you stick to it 5 days a week, it can be reduced by 42%.