Walking, if done with the correct technique, is the best exercise and brings your fitness to the highest level.
There are many people, including senior citizens, that love to walk, but don’t see positive results. Believe it or not there are things you can do to insure that your walking sessions will max out your fitness level.
Here are several tips offered by professional trainers that will get you on the right track:
Walking: The Right Way To Do It
You need good sneakers. Get walking shoes that provide good cushioning and support. The cushioning absorbs the impact from walking and protects your feet, ankles, and knees. The cushion should last for six months — then go out and buy yourself a new pair. Good fitting is a must. If you don’t know how to choose, go to a shoe store that has knowledgeable staff.
Do A warm-up before you start. Do a short three- to five-minute warm-up of slow walking to get your muscles warmed up. The correct walking posture is to pull in your abs which protects your lower back. Pump your arms back and forth, with each arm crossing the opposite side of your body. This strengthens your core and gives you the total body work out.
Increase your pace. Walking faster burns more calories, and builds more cardiovascular endurance and strength. Keep your elbows at a 90-degree angle and pump your arms forward and back while you walk.This will increase your stride no matter how many steps you’re taking.
Stay hydrated. Water bottles designed to be comfortably held, with a strap, while walking are also a key accessory. You need to drink plenty of water. Also eat a snack before you start to boost the energy.On long walks, consider taking a snack with you. For example, a simple turkey sandwich on whole-grain bread, a mix of nuts, raisins and pumpkin seeds — or a whole-grain bagel with peanut butter and jelly. This combination will give you the energy you need and avoid any fatigue.
Stretch after you finish your walk. Stretching after a hard-core gym workout is a given, but it’s just as important after a walk. Stretching boosts your flexibility, range of motion, and protects the joints.