Walking is an activity that can be practiced easily, for free, anywhere and without equipment. It helps improve your stamina, mood and health without requiring intense effort.
To optimize the effects of walking, we have put together in this article 5 tips that will help you increase the effectiveness of your sessions.
Incorporate a dynamic warm-up
Our first tip is to take the time to warm up before starting your walking session in order to optimize your mobility and the efficiency of your movements.
Start by relaxing your joints (ankles, heels, toes) and then start walking by gradually increasing the speed and intensity of your strides over 3 to 5 minutes.
Adopt good posture
Having good posture is important throughout the day, whether it's during physical activity or not. It facilitates digestion, breaths more deeply and minimizes muscle tension.For example, if you have a rounded, slumped forward posture, you may add stress to your joints and even have back pain or breathing problems when you walk.
As you walk, be careful to keep your head centered on your body and slightly push your shoulders back so that your chest remains open. You should also keep your spine straight and your pelvis below your shoulders.If you want, you can also try engaging your deep abdominal muscles lightly to add extra support to your spine.
For brief periods of time as you walk, focus on supporting your stomach towards your back without affecting your breathing or the alignment of your spine or pelvis.
Strengthen your stride
Having a smooth stride by extending the foot from heel to toe is the most efficient way to walk. Avoid taking too wide steps, and remember that increasing your speed too quickly can affect your shins or cause muscle soreness.
Every now and then during your sessions, try working on your strides by walking normally for 3 to 5 minutes and then focusing on your strides and the way you walk for 1 to 2 minutes. Over time, this effort will become more and more natural and you will be able to maintain a smooth stride from heel to toe at all times without even realizing it.
Activate your arms
When walking, don't neglect the movement of your arms as they can help you walk faster while working your upper body. Hold them in the natural curvature of your elbows and let them sway in opposition to your feet while maintaining a natural walking pace.
You can use your arm swings to speed up your interval walking pace and vary the intensity level of your workout.
Walk uphill
Practicing uphill walking is ideal for increasing the efficiency and intensity of your workout. Walking uphill naturally requires more effort on the body and therefore allows it to work better. When you're going uphill, shorten your stride and focus on pushing your thighs and glutes.
To avoid straining your back, lean forward slightly, keeping your shoulders and chest open while trying not to round or arch your back too much.If you don't have an outdoor climb available, feel free to play with the incline of a treadmill in your gym.