The ideal walk: from posture to clothing

Walking, a healthy habit whose benefits are now scientifically proven, isn't enough. You also need to know how to do it, naturally, so as not to waste the benefits of this simple yet powerful physical activity. For example: keep your back straight, gaze forward, shoulders relaxed, arms in a pendulum position, and a light step, free of anxiety and stress.

How to run with correct posture

When we walk, we often make postural errors that prevent us from walking correctly. To avoid these mistakes, we need to pay attention to a series of postures and adopt healthy habits. Starting to adopt the right posture is the first step toward transforming our walking into an activity that benefits our body and mind. To start walking correctly right away, we can follow a few rules. Like these:

• Hands-free

The golden rule for reaping all the benefits of walking is to keep your arms free, including your hands. This means not walking while holding bags, cell phones, or anything else. This is almost uncommon for many of us. Therefore, the ideal is to walk regularly, for half an hour three or four times a day, before or after school or work.

• Move your arms

We, too, were once quadrupeds. That's why we should always use our arms. This way, the shoulders and pelvis work together and the harmony of the back isn't compromised. Moving your arms back and forth, on the other hand, keeps your back naturally straight and doesn't cause a feeling of heaviness. To burn more calories, you can add the use of Nordic walking poles.

• Straight back and shoulders

If we walk forward, with our shoulders hunched forward, we prevent our pelvis, connected to the upper body by the spine, from transferring its movement to the shoulders and vice versa. This is why it's necessary to keep our back straight, our shoulders straight but relaxed, and our arms bent at our sides to use them as we saw previously. A little secret to keeping your shoulders straight: point your thumbs forward.

• THE RIGHT STEP

First, you land with your heel, then, rolling, you reach your toes. When you reach your peak in terms of effort, your stride should be long enough to feel the force all the way to your buttocks. The ideal pace is 5-6 kilometers per hour.

• Breathing with the diaphragm

When we walk, we generally breathe through our chest and don't activate our diaphragm, our largest muscle. If we inhale by puffing out our belly, however, our upper body lowers and our shoulders relax. This not only allows us to walk correctly, with less effort, but also helps prevent annoying neck pain. In general, breathing should be natural and regular, and it's best to inhale through both the nose and mouth, so that there are as few obstacles as possible to the entry of air into the lungs.

• Correct clothing

You shouldn't overdress, but you shouldn't ignore the outside temperature either, especially during the winter months. The key is to wear suitable footwear with good support—not necessarily running shoes—and appropriate, breathable clothing. In summer, always choose the cooler hours for walking and wear sunglasses.

• Lots of water

Drink a couple of glasses before starting, and then, especially if you sweat, rehydrate every twenty minutes. Mineral-enriched beverages can be an alternative to water, as long as they're neither carbonated nor sugary.

• Before starting

If you're not used to regular physical activity and want to get into the habit of walking every day, as with any physical activity, it's advisable to have a general medical checkup. It's also a good opportunity to check your health. Once you're ready, warm up for five minutes before starting your walk.

• Eventually

Do a little stretching and combine the relaxation phase with some toning exercises. Then the benefits of walking will be fully realized.

• Do not overdo it

It's almost obvious advice, but it's always worth repeating. It applies to any physical activity, including walking. It's good to pace yourself, but it's risky to overdo it and go beyond your capabilities. Always prioritize time over distance, and don't rush to reach a perceived goal or improve your performance.

Read also:

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• Walking, just two minutes an hour, reduces the risk of heart attack by 30 percent.
• Walking is good for everything: you should walk at least once every two days. For at least thirty minutes.
• Walking barefoot, all the benefits and advantages for the health of the body and mind