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This Month In Body
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  • (Don’t) Walk This Way
    Wonder if you’ve been walking the wrong way all these years? Check out these common mistakes. If you make any of them, correct the problem to make sure you get the most out of your walks. Read >>
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Health and Fitness News

(Don’t) Walk This Way

Walking. It’s one of the most popular forms of exercise out there. It’s easy, convenient, and no special training or equipment is required. And while you may think that walking is as simple as putting one foot in front of the other, there is technique. Do it wrong and you may miss out on some of its benefits.

Wonder if you’ve been walking the wrong way all these years? Check out these common mistakes. If you make any of them, correct the problem to make sure you get the most out of your walks.

Wearing the Wrong Shoes

You can walk in just about any shoe, but some shoes are better to walk in than others. If walking is your go-to exercise, you invest in a pair of shoes designed specifically for walking. Otherwise, an athletic or running shoe will get the job done. What you want to look for in a walking shoe is support. But that’s not all. Be sure your shoe has a cushioned heel and flexible sole and is lightweight and water resistant. When you wear your shoes, they shouldn’t feel too tight. At the same time, your feet shouldn’t slide around inside the shoes either. To find the best fit, shop for shoes later in the day when your feet are swollen.

Going the Same Path

Walking the same route day in and day out can get boring. To stay motivated, change your course every once in a while for a change of scenery. A new path is also beneficial in other ways. By taking on new terrain, your walks will work your muscles and joints in new ways. One or two days a week, add in hills to increase the intensity.

Using Improper Form

Posture matters. While walking, stay conscious of your posture and stride. Keep your back straight, head up, and chin parallel to the ground. Don’t look directly down. Rather, keep your eyes looking forward about 10 to 20 feet in front of you. Make sure your shoulders are relaxed, down, and back. Keep your arms by your sides, elbows bent, and let your arms swing naturally from front to back in time, opposite of your stride. Your hands shouldn’t cross the middle of your body or raise higher than your chest.

When it comes to your feet, don’t overstride. This can place stress on your shins. Rather, push off from your back leg and foot. If walking at a quick pace, take faster, shorter steps instead of large strides.

Getting Distracted

Walking with your phone can be a good thing. It can keep track of your walk and provide music to keep you moving forward. It can also be a bad thing. A distraction that keeps you from focusing on the task at hand. When looking down at your screen, you may lose focus of your pace, stride, and posture. You’re also more likely to get injured. So if you want your phone while walking, keep it in your pocket.

Forgetting to Track

When working out, many people make the mistake of not tracking their progress. If you set fitness goals, you need to track yourself. Otherwise, you don’t know how close you’re getting to your goal. Record your steps, distance, and minutes walked. Apps on your phone are designed for doing just this, so download one today.

Neglecting to Crosstrain

There’s no denying that walking is a great form of exercise. However, it shouldn’t be your only type of workout. Doing the same workout everyday can lead to boredom, muscle imbalance, and a lack of fitness results. A couple days a week, include another form of exercise such as weight lifting, swimming, or Yoga. not sure how to keep your workouts creative? Your trainer does!