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Health 289 views Jan 18, 2021
Are You Walking The Right Way? Fitness Dos And Don’ts

Walking is one of the simplest forms of exercise that’s effective in keeping us fit. Health experts generally recommend it unless your condition requires otherwise. But poor posture and incorrect gear among other factors cause many walkers to seek alternative medicine in Denver.


This doesn’t mean that you should avoid walking. You just need to take proper precautions to prevent back and joint issues due to walking. Here are some dos and don’ts you ought to follow to walk the right way.


Dos Of Walking

- Breathe Properly

The entire body relies on oxygen to function so breathing well can help you in the long run. Do not breathe through your mouth, inhale through your nose. Relax your stomach to fill your lungs with air with every breath.


- Walk Outdoors

When you walk outside, your feet muscles come in contact with different surfaces. This exercises them more efficiently than walking on a treadmill. The wind resistance and uphill surfaces help a walker burn more calories. Exposure to sunlight helps the body produce vitamin D necessary to absorb calcium.


- Look Ahead

Looking straight ahead can help you keep your posture straight. Though it may not be possible on rough surfaces where you’d want to look down for safety. It’s better to walk on smooth paths for this reason.


- Walk Fast

Walking fast helps you burn calories, improves blood circulation and prevents obesity. According to a study, every minute you cut from the time you take to walk the same distance decreases the chances of premature death by 1.8 percent.


- Swing Your Arms

Swinging your arms when walking can help you improve your pace. Bend your arms at a right angle and swing them back and forth with every step. Move them in sync with your legs to increase your pace. You don’t need to flail your arms wildly.


- Use Pedometer 

A pedometer helps you keep track of how many steps you’ve taken. Counting steps is more a more reliable way to gauge your fitness than counting minutes. It makes people conscious about their fitness and encourages them to increase their steps. Though many people recommend taking ten thousand steps daily, walking as much as you can is a good thumb rule.


- Stretch Before And After Walking

It’s important to stretch your muscles before any workout session. Stretching warms and loosens your muscles enough to avoid strain during exercises. You also need to stretch after the exercise to loosen and relax your muscles. They tend to tighten up after a workout.


- Step Heel To Toes

Stepping from heel to toes makes for a smooth gait cycle. Every step starts with the heel pushing off from the ground followed by the rest of the foot. The next step begins with the heel touching the ground followed by the rest of the foot. This type of gait cycle is more efficient than the all at once approach of flat-footed walking and increases speed. 


Don’ts Of Walking

- Arching Back

You need to keep your back straight when you walk to avoid straining it. Do not arch it forward or backward. Keep your neck and shoulders relaxed. You can lean forward at the hips slightly if needed. Just keep the spine and shoulders aligned.


- Carrying Weights

Many people carry weights when walking to increase strength. This may not actually help and could cause a shoulder injury. So don’t carry weights when walking. Do strength training separately for better results.


- Wearing Jogging Shoes

Jogging shoes tend to be stiff which interferes with the natural motion of the feet. Your walking shoes need to be flexible enough to twist at the toes. Footwear made of mesh fabric is lighter than leather and ideal for walking.


- Taking Long Strides

Your stride depends on your height. Increasing your stride beyond what’s natural for you might slow you down. This doesn’t mean that you should keep your steps short. Just stick to what comes naturally to you.


These are some things to keep in mind when walking daily. Follow these tips to avoid stringing your lower back and joints. You can also consult your functional medicine doctor in Denver for better tips based on your circumstances.

Summary - Walking is one of the simpler exercises that a functional medicine doctor in Denver may recommend. But poor posture and other factors can strain your back. You need to take some precautions when walking for better results.

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