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Walking correctly with good posture: the best tips

Most of us probably don’t think much about how we walk or whether we walk properly. But knowing how to walk with proper technique and posture can help:

– Keep your bones and joints properly aligned
– Reduce wear and tear on your joints, muscles and ligaments
– Prevents back, hip, neck and leg pain
– reduces muscle pain and fatigue
– reduce the risk of injury
– Improve your balance and stability

Walking with the right technique and posture is not difficult. But it means paying attention to how you move. In this article, we take a closer look at how to properly walk with good posture.

Tips for walking correctly

Hiking is an activity that involves the whole body. To fully understand how to walk properly, it helps to focus on each part of the body, from head to toe.

heads up

As you walk, stand tall with your chin parallel to the floor and your ears aligned over your shoulders.

Imagine your head being gently pulled upwards by an invisible cord attached to the ceiling. This can help you avoid hitting your head on your chest while walking.

Keep your eyes open and rejoice.

As you walk, focus on an area about 10-20 meters in front of you.

Straighten your back

Try to lengthen your spine as you walk. Avoid bending, stooping, or leaning forward as this can put pressure on your back muscles.

Keep your shoulders low and back

Your shoulders also play a key role in your posture and walking technique. When your shoulders are tight or bent forward, the muscles and joints in your shoulders, neck, and upper back can become strained.

To ensure your shoulders are properly aligned as you walk, do the following:

Raise your shoulders in a shrug motion, then drop them back and relax. The shrug helps release tension and places your shoulders in a natural position that allows you to move your arms slightly.

Try to keep your shoulders loose and relaxed, not hunched toward your ears or hunched forward. You may occasionally shrug your shoulders as you walk to ensure your shoulders remain relaxed and in the correct position.

Train your core

Your core muscles also play an important role in walking, helping you move more easily.

With each step, try to tighten and activate your core muscles by bringing your belly button toward your spine. It can help you maintain balance and stability. It can also relieve stress and pressure on your back when walking.

swing your arms

Gently swing your arms sideways as you walk. Make sure to swing your arms from your shoulders, not your elbows.

Don’t swing your arms across your body.
Don’t raise your arms too high. Hold them around your stomach, not your chest.
Go from heel to toe

Maintain a steady gait from heel to toe. You step on the ground with your heel first, then roll over your heel to your toe and step out with your toe. Avoid walking flat or hitting the ground with your toes first.

What not to do when walking

To avoid injury or excessive wear and tear on your muscles and joints, try to avoid the following habits.

Don’t look down If you look at your feet or your phone too often, you risk putting unnecessary strain on your neck.
Don’t take very long steps. Your power comes from the thrust of your back leg. A stride that’s too long can put too much pressure on the joints in your lower legs.
Don’t roll your hips. Your hips should remain as straight as possible when walking.
don’t smile To avoid back and shoulder strain, when walking or standing, keep your shoulders down and back and make an effort to keep your spine straight.
Don’t walk in the wrong shoes. If you have to walk for more than a few minutes, be sure to wear comfortable shoes that have good arch and heel support, and are well padded to absorb the impact of your feet on the ground.

What Are the Benefits of Proper Walking?

The physical and mental benefits of good posture and walking technique are numerous. These advantages are:

Pain-free muscles and joints. Proper walking will help you avoid unnecessary stress and strain on the muscles, ligaments and joints of your body.

More energy. Walking with poor posture is not effective. It can wear down your muscles faster, while a good walk will help conserve your energy.

Better lung health. Standing straight with your shoulders back allows your lungs to fully expand, making breathing easier and more efficient.

Improved blood circulation. When your body is aligned and moving properly, blood flows more easily to all parts of your body.

Improved digestion. Your body is better able to digest your food when your internal organs are not compressed and your digestive tract enjoys healthy blood flow.

Greater nuclear power. Your abs will benefit from walking straight and getting a proper workout.

Less tension headaches. Walking with your head up and not leaning forward can reduce neck tension, which can lead to fewer tension headaches.

A better balance. Walking properly with proper posture can help improve your balance and reduce the chance of falls.

Proper walking with the right technique and posture has many benefits. It can reduce unnecessary stress and strain on your muscles and joints, prevent back and muscle pain, reduce the risk of injury, and more. Walking with the right gait and posture isn’t difficult, but it can take some practice. Some important tips are to walk straight, head up, shoulders relaxed and back and core engaged.

If you’re having trouble with your gait or are unsure of how to walk with the correct posture, talk to your doctor or physical therapist about how to improve your walking technique.

Sources

Seay JF, et al. (2014). Lower limb mechanics of marching in three different cadences for 60 minutes.

Perfect your walking technique. (nd).

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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