Walking
Step by step
How to perform
- Begin walking by stepping forward with your right foot, then move your left foot forward to meet it, ensuring you land on your heel and roll forward to push off on your toes.
- As you walk, swing your arms naturally and maintain a straight posture with your shoulders back and your chest out.
- Keep a steady pace, focusing on the rhythm of your steps and your breathing, inhaling and exhaling naturally.
- Gradually increase your pace and distance as your fitness level improves, ensuring to cool down by slowing your pace at the end of your walk.
Overview
About this exercise
Walking is a low-impact exercise that offers numerous health benefits such as improved cardiovascular fitness, strengthened bones, and increased endurance. It is an ideal exercise for people of all ages and fitness levels, particularly those looking for a simple, accessible way to increase physical activity. Individuals may choose to walk for its convenience, its potential to aid in weight management, and its positive impact on mental wellbeing.
Coaching cues
Form tips
Swing your arms freely with a slight bend in your elbows. A little pump with your arms is a good thing. Also, your steps should start from the heel and roll towards the toe. Common mistake to avoid: Over swinging the arms or walking flat-footed.
Start at a comfortable pace. If you're walking for fitness, gradually increase your speed. Aim for a brisk pace of 3 to 4 mph. Common mistake to avoid: Starting too fast and getting exhausted quickly.
Invest in a good pair of walking shoes that support your feet and cushion your step.
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