Fitness Smart Watches
We walk every day. But in fact, few people know what the correct walking posture is. Improper walking posture can easily lead to body deformation. Come and learn with me.
1 Stand up straight when walking
Although everyone's gait is different, the correct walking posture can improve the walking experience of most people. As you walk, keep your head and back straight, and your chin lifted. Maintaining this position keeps your spine straight, reduces pressure on your diaphragm, and allows you to breathe more easily.
- Don't hunch over while walking. Poor posture for prolonged periods of time can lead to back pain, a stiff neck, and other more serious ailments.
2 Get the most out of your calves, hamstrings, and quads when you walk
Proper walking posture uses most of the muscles in your legs. When walking, use your rear hamstring and quadriceps to propel your rear foot, then shift your weight forward to the heel of your front foot. Every time you take a step, let your heel touch the ground first and your toes touch the ground, so that your calf muscles can fully function and let your feet take each step in the correct posture.
3 Open your shoulders back and keep them relaxed
While most of the muscles involved in walking are in the legs and core, you should still pay attention to your upper body posture. Keeping your shoulders relaxed and open back has several benefits. First, it gives you a stable support from your neck to your hips. Opening your shoulders, straightening your back, and raising your chin reduces the stress on your back as you walk, preventing Injuries; secondly, keeping your shoulders back is a good habit to keep you looking refreshed and to prevent shoulder pain and tightness.
- Opening up your shoulders and showing confidence and strength can make you look more alive. This benefit is small, but important. Why settle for slouching when you can look energized, and opening your shoulders will prevent you from getting injured while walking.
4 Swing your arms while walking
For most people, this is second nature. Let the arms hang on the sides of the body, and the arms will swing naturally when walking. The faster you walk, the greater the swing. Arm swinging is an important part of walking, and it increases the efficiency of your stride, allowing you to go farther than you would without swinging your arms while expending the same amount of energy. Therefore, don't pay too much attention to the swing of your arms when you walk. Don't worry, you won't look like a rampage.
- Try not to put your hands in your pockets, weather permitting. This way, the benefits of swinging your arms can be reaped, allowing you to go faster and farther.
5 Warm up at a slower pace before walking
During the first few minutes of your walk, you should warm up with a steady, comfortable rhythm. Assuming the fastest you can go without running is 100%, then warm up at 50-60% of that pace. In general, you should be able to speak normally without being out of breath as you warm up.
- Although there is still some debate, warming up has been proven to speed up blood flow.
6 After warming up, increase your speed to a moderate level
After you've warmed up sufficiently, increase your speed to 70-80 percent of your maximum walking speed. While accelerating, you should still be in good shape. While walking at a moderate pace, you'll start to breathe hard, but not gasp, and you should be able to speak normally, although it may be a bit of a struggle.
- When you pick up your pace, resist the urge to take big strides. Taking too many strides can strain your leg muscles, disrupt your center of gravity, and cause discomfort over time.
- To maintain cardiovascular health, you should walk five times a week for at least 30 minutes each time. As long as the total time you spend walking each day is the same, research shows that breaking up your 30-minute workout into smaller chunks throughout the day is just as effective.
7 Slow down at the end
After you've been walking briskly for at least 30 minutes, you should slow down and walk at your warm-up pace for 5-15 minutes. Slowing down after a strenuous walk will allow you to gradually return to your resting heart rate. It's a great feeling to slow down.
- This last point is very important. The better you feel after exercising, the more it will keep you going. So slowing down after a brisk walk can motivate you to keep moving and benefit you in the long run.
By mastering the above methods, you can become healthier and thinner as you go! Pair it with BP Smartwatch to check your steps, distance and calorie consumption!