Hall, who collaborates with London South Bank University’s Sport and Exercise Science Research Center, identifies four common walking mistakes and offers these corrective tips:
Extend Your Back Leg
Instead of relying on hip flexors, engage your glutes and hamstrings by extending your back leg longer as you walk.
“Most people ‘walk into their space,’ overusing their hip flexors and not engaging their glutes and hamstrings properly,” Hall explains. “This can lead to discomfort in the lower back and knee issues. To correct this, visualize leaving post-it notes on the ground with your back foot, which helps engage the posterior chain of muscles and improves posture.”
A common issue in modern walking is the overuse of hip flexors and underuse of glutes and hamstrings. Hall suggests a visualization technique: imagine you’re leaving a message on the ground with your back foot. This helps activate the posterior chain, including the glutes and hamstrings, ensuring better posture and reducing lower back discomfort. By focusing on extending your back leg longer, you engage the necessary muscles more effectively, leading to improved walking mechanics and overall body alignment.
Avoid Flat Feet
Walk with active feet by peeling them off the ground, which helps with joint movement and alignment.
According to Hall, walking with a flat foot is also known as a passive foot. This habit limits joint movement and can cause knee pressure. To combat this, visualize Velcro on the soles of your feet and the ground. As you walk, imagine peeling your back foot off the ground bit by bit. This technique encourages the joints in your feet to move correctly, enhancing your posture and alignment. This method not only alleviates pressure on the knees but also contributes to overall foot health and mobility.
“In a study, Hall's program participants increased their walking speed by 23% and saw improvements in weight, body fat, and waist measurements. They also experienced better posture and reduced joint strain.”
Maintain Head and Shoulder Alignment
Keep your head up and shoulders back to reduce back stiffness and improve posture. It may seem uncomfortable to push your shoulders back, but once you get used to it, it’ll become second nature.
Poor head and shoulder alignment can significantly impact your posture and overall health. Hall points out that leaning forward while walking puts undue pressure on the back and restricts spinal movement. This posture can also limit diaphragm movement, affecting your breathing efficiency. To counteract this, maintain a straight line from your shoulders to your earlobes and keep your head up. This simple adjustment can drastically improve your posture, reduce back stiffness, and enhance your breathing capacity.
Let Your Arms Swing Naturally
Finally, the importance of natural arm movement is often overlooked. Hall emphasizes that your arms should swing naturally as you walk, without forcing the movement. A natural arm swing aids in maintaining balance and contributes to a smooth and efficient walking rhythm. This technique is super easy to try and can really make your walks a lot better and more enjoyable!. Allowing your arms to move freely can enhance coordination and make your walk more effective.
Why These Tips Matter
Walking is a daily activity and a necessity – we simply cannot live life without going from point A to point B, so optimizing your technique can improve posture, reduce joint strain, and enhance overall fitness, making you feel more energized. Hall’s research shows that following these tips can increase walking speed, reduce body fat, and improve skeletal alignment.
Improved posture can alleviate back and joint pain, making walking a more enjoyable activity. Engaging the correct muscles makes your walk more efficient and helps build strength and stability. Better alignment can lead to fewer injuries and long-term joint health. Additionally, enhancing your walking form can increase your walking speed and stamina, making it a more effective cardiovascular exercise.
In a study, Hall’s program participants increased their walking speed by 23% and saw improvements in weight, body fat, and waist measurements. They also experienced better posture and reduced joint strain.
By making these small adjustments, you can walk more effectively and invest in long-term health and fitness. Improved walking technique enhances your physical health and can improve confidence and overall well-being.
Joanna Hall’s WalkActive methodology, which emphasizes the importance of mindful walking and correct posture, forms the basis of these tips. Whether you’re a seasoned walker or just starting, these tips may allow you to increase the benefits of this simple yet powerful exercise.
Additionally, being mindful when walking will also help you strengthen your ability to practice mindfulness in many other realms of life. The simple fact of being aware of what we’re doing, regardless of what it is, can mean huge lifestyle changes.
Practical Steps to Implement These Tips
Implementing these tips into your daily routine is straightforward and within your reach. Start by becoming more mindful of your walking habits. Pay attention to how you place your feet, the movement of your legs, the alignment of your head and shoulders, and the swing of your arms. It might be helpful to practice these techniques in a controlled environment, such as at home or in a quiet park, before incorporating them into your everyday walks. Consistency is key, so make these adjustments a regular part of your walking routine.
Long-Term Impact on Health and Fitness
The long-term benefits of improving your walking technique are significant and can be a strong motivator. As you incorporate these tips, you’ll likely notice improvements in your overall posture and reduction in common aches and pains associated with poor walking habits. Better walking mechanics can also contribute to weight loss and muscle toning, particularly in the lower body. Over time, these improvements can help you achieve better health, and a more active lifestyle, enhancing your overall quality of life.
Many of us overlook the simple yet vital act of walking. By honing your walking technique, you can experience various health benefits, including improved posture, reduced joint strain, and enhanced fitness and well-being. Joanna Hall’s expert tips provide a simple yet effective way to enhance the quality of your walk. Start implementing these changes today and experience the difference a few mindful adjustments can make.
