Health + Wellness

Do’s and Don’ts of Walking

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Walking the right way can help burn more calories and stay in shape

Walking is an easy workout, but improper posture can result in injuries and body aches. If you are looking to include walking in your regular workout routine, you should focus on correcting your basics. Here are some tips to get the most out of walking.

Warming up and cooling down

Many people are guilty of not doing warm ups before they workout. Doing so can prevent strained muscles. Always warm-up for at least 10 minutes before starting your routine and leave another 10 minutes to cool down when you’re done.

Having the right outfit and gear is a must

Wear appropriate attire and shoes when exercising. This is critical in helping you avoid injuries when exercising.

Always check the weather forecast before heading out. Choose comfortable clothing if the weather’s humid or slip on a jacket if slight drizzles are expected. Wear bright coloured clothing if you are exercising at night. Light-weighted shoes with decent heel cushioning are important if you do not want to strain your foot joints during your workout.

Synthetic socks are recommended for walking as they prevent blisters and protect your heels at the same time. Get those with good cushioning and moisture-wicking features for walking.

Appropriate posture

Always keep your back straight when walking and swing both arms naturally. Your heel should touch the ground before landing on your toes. To have a wider vision of your path, keep your eyes straight ahead and not look down.

You can also train your core muscles by sucking your stomach in while walking. This helps you to cultivate good walking posture and prevents slouching or leaning.

Aim for a reasonable pace and distance

Don’t be too hard on yourself, especially if you are new to physical exercises. At the start, walk for a short distance at a slow pace. Once your body is ready for tougher challenges, walk faster and aim to cover a longer distance. If you are not comfortable pushing yourself yet, don’t do so. Always set your pace according to your body and its readiness.

Drink up

Don’t forget to hydrate yourself especially when you’re exercising. This prevents you from getting dizzy spells and other illnesses. Insufficient water consumption will lead to dehydration where your body loses more body fluids than what’s taken in. Severe dehydration may even lead to death.

Drink a glass of water before starting your walks and every subsequent 20 minutes as you walk. Once you’re done, drink another cup of water to replenish the water loss.

Choose the right terrains

If you’re a beginner to exercising, walk on flat surfaces until your body gets used to it. Walking on flat terrain minimises the strain on your leg and foot. Challenge your physical state by going for up or downhill terrains. However, only do so when your body’s fit enough.

Know your route

Make sure you know your route before heading out. Not having a route in mind will cause you to waste time, leading to an inefficient workout session. Instead of trying to think of a route while walking, plan ahead so that you can focus more on your workout.



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