Even if you can't go to the gym, walking is one of the most effective ways of getting back into shape. It has also become one of the most popular activities these days because it is so easy to do anywhere and to fit into your everyday life. From a gentle hike to a brisk-paced walk, you can choose the style that suits your needs and vary it as you desire. After a week of hike and brisk walks, I came home feeling fit enough to enter the next Olympics, well almost. And even if you don't live in such beautiful surroundings, you can find a local park or head for the countryside at the weekend to get your walking fix.
The most natural form of exercise, done on a regular basis, walking can lower the risk of cardiovascular disease and osteoporosis, reduces body fat, tone muscle and increase overall stamina. Not only that, but because it is low impact, risk of injury is also low. You also need little in the way of equipment so you can exercise wherever you go.
WARM-UP
3 minute slow walk followed by some light stretching.
Drink water before, during, and after walking.
GUIDELINES
Avoid a bouncy, bobbing motion when you walk.
When walking uphill, take smaller steps and maintain good alignment
Take smaller steps when walking downhill.
Soften knees to decrease the impact.
Progress gradually.
WALKING TECHNIQUES
Basic walking (Strolling up to 3.5mph)
Head in neutral position with chin parallel to ground level looking ahead.
Shoulders down, back and relaxed, chest lifted
Keep pelvis in neutral position while lengthening torso and arms are relaxed and moving in opposition to the legs long pendulum swing close to the body.
Land on the heel and roll through the ball of the foot.
Stride length is determined by your leg length, muscle tightness, and degree of pelvic rotation.
Fitness walking (3.6 to 5mph)
Maintain good posture as in Basic Walking but with a slight forward lean from the ankles.
Keep elbows bent at about 90*. Avoid crossing the mid-line of the body with the hands and do not swing the hands higher than top of the chest. On the back swing, bring elbows slightly behind the body, hands to the front of the hip. Keep hands relaxed.
Movement of the arms is produced at the shoulders not elbows. Keep elbows close to the body.
Speed up arm swing to increase walking speed.
Hips rotate slightly - this is a natural motion.
Land mid-heel with the forefoot raised. Roll from heel to ball of the foot. The knees are almost fully extended but not locked.
Modified race walking (5mph plus)
Maintain the same poster as Fitness Walking. Increase speed of arms and legs.
Hands should not reach further back than the buttocks on the back swing.
Walk with feet closer together. This results in a natural hip rotation.
Keep ball of rear foot on ground until the heel of forward foot has contacted the ground.
Avoid hyper-extending the knee joint.
WHAT TO LOOK FOR IN A WALKING SHOE
Low cut.
Beveled heel.
Achilles notch.
Flexible forefoot.
Lightweight.
Roomy toe box.
Good heel stability.
Adequate cushioning.