What's the proper way to walk?

Tips for walking properly Keep your head up. When you're walking, focus on standing tall with your chin parallel to the ground and your ears aligned above your shoulders. ... Lengthen your back. ... Keep your shoulders down and back. ... Engage your core. ... Swing your arms. ... Step from heel to toe.

healthline.com - How to Walk Properly with Good Posture and Correct Technique

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Walking with the right technique and posture isn’t difficult. But it does involve being mindful of how you move. In this article, we’ll take a closer look at how to walk properly with good posture. Most of us likely don’t give much thought to how we walk or whether we are walking correctly. But knowing how to walk with the right technique and good posture can help: Walking is an activity that involves your entire body. To fully understand how to walk correctly, it helps to focus on each part of the body, from head to toe.

Keep your head up

When you’re walking, focus on standing tall with your chin parallel to the ground and your ears aligned above your shoulders. Imagine your head being pulled up gently by an invisible piece of string that’s attached to the ceiling. This may help prevent you from dropping your head into your chest while you walk. Keep your eyes and gaze forward. Focus on an area about 10 to 20 feet ahead of you while you walk.

Lengthen your back

Focus on elongating your spine while you walk. Try to avoid slouching, hunching, or leaning forward, which can put stress on your back muscles.

Keep your shoulders down and back

Your shoulders also play a key role in your walking posture and technique. If your shoulders are tense or hunched forward, it can strain the muscles and joints in your shoulders, neck and upper back. To ensure that your shoulders are correctly aligned while you’re walking, do the following: Bring your shoulders up high in a shrug-like motion, then let them fall and relax. Using shoulder shrugs helps relieve tightness or tension, and puts your shoulders in a natural position that allows you to move your arms easily. Try to keep your shoulders loose and relaxed, not tensed up toward your ears or slouched forward. You can do shoulder shrugs occasionally while you’re walking to ensure that you’re keeping your shoulders relaxed and in the right position.

Engage your core

Your core muscles also play an important role when you’re walking, and help you move more easily. As you take each step, focus on tightening and engaging your core muscles by pulling your belly button in toward your spine. This can help you maintain balance and stability. It can also relieve stress and pressure on your back as you walk.

Swing your arms

As you walk, gently swing your arms back and forth at your sides. Make sure you swing your arms from your shoulders, not from your elbows.

Don’t swing your arms across your body.

Don’t swing your arms up too high. Keep them around your midsection, not around your chest.

Step from heel to toe

Maintain a steady heel-to-toe gait. This involves striking the ground with your heel first, then rolling through your heel to your toe, and pushing out of the step with your toe. Avoid flat-footed steps or striking the ground with your toes first.

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Oct. 5, 2022 -- It became conventional wisdom in many fitness circles a few years ago that we should all try to take 10,000 steps a day. With daily fitness trackers keeping count, many people tried to hit that number – and some occasionally wondered if 10,000 was, in fact, some kind of important number.

Turns out: Yes, it is, according to new research.

A study in JAMA Neurology found that walking about 10,000 steps a day was linked to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. Taking 10,000 steps is about the same as walking four or five miles, depending on your stride. Still, the new research says you don’t have to take that many to get health benefits. For example, 9,800 steps lowers the risk of dementia by 50 percent, the research suggests, but taking just 3,800 a day lowers it by 25 percent. A companion study in the journal JAMA Internal Medicine found that for every 2,000 steps a day, you could lower your risk of premature death by 8% to 11%.

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