benefits of walking but incorrect posture makes it useless

As people's exercise methods become more diversified, brisk walking has also become the first choice for many people to exercise. Many people engage in brisk walking every day, and it is loved by the public for its simplicity, convenience, and ease. Moreover, brisk walking does not have specific venue restrictions and can be participated in by people of all ages.

Brisk walking is a form of exercise that lies between strolling and race walking. It advocates walking forward with big steps and at a fast pace to improve limb balance. Many people think that brisk walking is just about taking bigger steps and walking faster. If you think so, you are gravely mistaken! While fast walking is indeed simple, achieving the 'fitness' effect is not something that can be done casually.

So, what is the correct posture for brisk walking? What are the common mistakes made during brisk walking? How can one prevent knee injuries? Today, the editor will explain some advanced knowledge about brisk walking for you.

What is the correctposture for brisk walking?

The correct posture for brisk walking: Keep your head up, chest out, and abdomen in. Hold your hands lightly and place them at your waist, swinging them naturally. Relax your shoulders and stride forward. Note that before starting brisk walking, you can first do some joint exercises to fully stretch your joints and muscles. After brisk walking, you can slow down and do some cool-down exercises.

1. Head up, chest out, and abdomen in

Keeping your chest out and abdomen in while brisk walking can make your body lines more graceful. However, keeping your abdomen in can be tiring and is the easiest to relax unconsciously. Therefore, during the walking process, you can relax your abdomen for a few minutes and then tighten it again. To walk quickly, the body may lean forward involuntarily, but leaning forward increases the burden on the front of the feet and causes fatigue. Keeping the body straight distributes the weight evenly on the feet, which is beneficial for sustained brisk walking.

2. Hands lightly placed at the waist

Hold your hands as if you are holding an egg, keeping a gap between your palms and maintaining a relaxed state. Place your hands at your waist.

3. Relax and swing your shoulders

To walk comfortably and for a long time, your body should not be tense or stiff. Your body should move naturally, and your shoulders should remain relaxed. Swinging your arms while brisk walking can increase your speed; the faster you swing your arms, the faster your pace.

4. Take big strides

Taking big strides during brisk walking can exercise the muscles of the hips and legs more effectively. If your steps are small, the leg muscles will not stretch as much.

5. Keep the inner sides of your feet in a straight line

During brisk walking, the inner sides of your feet should form a straight line to exercise the inner thigh muscles.

What are the common mistakes in brisk walking?

1. Dragging your feet and not taking big steps

Every step in brisk walking should be clear and distinct. Dragging your feet can make you feel less energetic, and not taking big steps can affect the exercise of leg muscles.

2. Not swinging your arms while brisk walking

Swinging your arms can activate the upper body and help maintain balance. The arm swing should have a certain rhythm that matches the rhythm of your steps.

3. Stiff posture and uncoordinated movements

Focusing too much on posture can make brisk walking difficult. If you don't have bad walking habits, using your most familiar posture for exercise can yield good results.

4. Liking to walk on sloped surfaces

Walking on slopes can cause significant damage to the knee joints. It is best to brisk walk on flat surfaces, preferably on hard surfaces. Grass and soil are not suitable as they can easily cause sports injuries.

How can you prevent knee pain?

1. Keep your knees and toes aligned

During brisk walking, always keep your knees and toes aligned. If they are not aligned, it can lead to improper stress on the knee joints, causing ligament and meniscus damage over time.

2. Maintain an appropriate stride length

Stride length that is too large or too small is not good for knee health. Generally, the stride length calculation standard is: stride length = height × 0.45 (unit: cm). For example, if you are 170 cm tall, your stride length should be about 77 cm.

3. Gentle foot landing

During brisk walking, the heel should touch the ground first, transitioning to the forefoot, and ending with the toes pushing off the ground. The foot landing should be gentle and elastic to ensure smooth force application and reduce unnecessary impact on the knee joints.

4. Correct brisk walking posture

From the perspective of brisk walking posture, the upper body should be basically upright, eyes looking forward, neck muscles relaxed, and arms swinging naturally forward and backward. The thighs and knees should not have lateral movements, as any side movements of the legs can easily cause knee injuries.

5. Choose the right shoes

Although brisk walking is a low-impact exercise, the shock-absorbing function of shoes can still play a role in reducing impact. Other features such as lightweight, breathability, and softness are also characteristics that a pair of brisk walking shoes should have. Additionally, a good pair of shoes can distribute the stress on the feet reasonably and reduce the occurrence of sports injuries.

Codoon smart walking shoes not only accurately record your basic exercise data and calories burned but also monitor your step frequency, step length, gait, average force, and other data in real-time. Through intelligent voice reminders, they provide you with corresponding guidance during exercise.

At the same time,using them with a dedicated training plan can make yourtraining smoother,and the exercise effect better. With such meticulous guidance, you will feel more comfortable during exercise.Attention! Codoon smart walking shoes LR01 are on a limited-time offer (June 7-9), now only199yuan. Buy now and get a free arm bag worth 99 yuan. What are you waiting for? Click the image below to purchase with one click~

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