| ems simple. You pull on a pair of tennis shoes and | | | | wear flexible shoes that bend at the ball of the |
| head outdoors. Everyone thinks they know what | | | | feet and feature a low heel. To strengthen your |
| walking is and how to do it. Besides the amazing | | | | shins, try toe raises by standing on a stair facing |
| health benefits to walking, there can be more to | | | | upstairs and let your heels hang over the edge. |
| walking besides putting one foot in front of the | | | | Dip the heels down and raise them up 10-20 |
| other. To make the most of your workout and | | | | times. Prior to your walking workout, warm up |
| reduce incidences of muscle and joint pain, | | | | the heels by walking on them for 30 seconds. |
| consider these walking mistakes to avoid: | | | | #4. No Arms: Perhaps you've seen someone |
| #1. Overstriding: Knowing the correct way to | | | | walking with their arms still at their sides, or even |
| walking can improve your health and help you to | | | | swinging them without bending. Besides looking |
| walk faster and more smoothly. On the other | | | | strange, this method will lead to swelling in the |
| hand, walking the wrong way will lead to wasted | | | | hands. Normal walking motion requires the arms |
| effort and even injury. As a walker, it's natural to | | | | to move as a counterbalance to the legs. A |
| try to walk faster and lengthen your stride with | | | | walker adds power and speed when using the |
| the forward foot. This method causes walkers to | | | | arms correctly. Make sure you bend your arms at |
| strike the ground hard with their feet, resulting in | | | | a 90 degree angle and let them swing naturally |
| a clumsy gait, sore shins, and muscle fatigue. | | | | back and forth, opposite the leg motion. |
| The cure for overstriding comes as result of | | | | #5. Chicken Wing: This is Walking Workout 101, |
| pushing with the back of the leg and foot. When | | | | not the Chicken Dance. If you're swinging your |
| walking fast, aim for shorter, quicker steps. Think | | | | arms from side to side, crossing the center of |
| of pushing off your foot with a rolling-through | | | | your body, you may be a Chicken Wing offender. |
| motion of your back foot and leg. The correct | | | | Remember that your arms should swing back and |
| stride should be a lengthening of your stride, | | | | forth and elbows should be close to your body. |
| which will result in faster feet. | | | | Hands should not cross the center line or come |
| #2.Wrong Shoes: A good walking shoe is | | | | up past your breasts. A correct arm swing allows |
| necessary to avoid injuries such as plantar | | | | you to concentrate power from your rear leg |
| fasciitis, muscle pulls and knee problems. Walking | | | | rather than wasting motion in front of your body. |
| shoes should be lightweight with flexible soles that | | | | #6. Leaning: You find yourself leaning back or |
| will allow you to easily roll through each step. | | | | forward more than 5 degrees. Or perhaps you |
| Shoes should also be replaced every 500 miles (or | | | | have a sway back. Maybe you thought leaning |
| every year), as the cushioning and support will | | | | equals good form. Leaning forward or backward |
| degrade. Walking shoes should also be larger than | | | | while walking can result in lower back pain and will |
| your dress shoes if you walk more than 30 | | | | inhibit your speed and technique. |
| minutes or more for exercise. Athletic shoe store | | | | The proper position for good walking is to stand |
| associates can help to size a right-fitting walking | | | | up straight but relax the shoulders. Keep your chin |
| shoe for you. | | | | up and parallel to the ground. Your stomach and |
| #3. Flapping and Slapping Feet: It's a natural | | | | behind should also be tucked in as you walk. To |
| tendency to flatten your foot out prematurely | | | | keep from swaying your back, make sure your |
| while walking if you're not conscious of rolling | | | | stomach or backside are not pushed out forward |
| through each step with your forward foot - from | | | | or back. Stomach- and back-strengthening |
| heel to toe. Heavy shoes or weak shins can | | | | exercises are very beneficial for standing |
| contribute to the problem. Again, it's important to | | | | straighter. |