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Walking Tips

Technique

Bend your arms

Bend your arms at the elbow. You arm swing will help you step faster.

Breathe deeply

Focus on taking deep, steady breaths while you walk.

Carry hand weights

By swinging your arms with hand weights, you increase your workout tremendously (use weights up to 3 lbs).

Carry ID

You should always carry personal identification with you when you're out walking.

Chest up, shoulders down

Walk with your chest raised and your shoulders relaxed.

Chin up

Keep your chin up as you walk.

Cool down

Don't forget to cool down by walking the last half mile at a moderate pace. Finish by stretching your body out.

Elbows close

Keep your elbows close to your body and swing your arms back and forward.

Enjoy yourself!

Don't forget to enjoy your walk and remember why you're walking!

Face traffic

Walk facing oncoming traffic so you can see one another.

Heads up

Keep good posture, with your chin level and head held high, not looking at the ground. Look about 20 feet in front of you.

Keep it level

Avoid paths with uneven sidewalks or pavement, which are harder on your legs.

Mix It up

Mix up your walks - some short days, some medium days, and some longer days.

Plan your route

Plan out your route so you know where your going along the way, and how long you want to walk.

Push off with your toes

Focus on landing on your heel and pushing off with your toes.

Short, quick steps

Take small, quick steps. Push off with your back foot.

Shoulders relaxed

Keep your chest raised and your shoulders relaxed while you walk.

Squat for strength

Do squats to strengthen your legs and hips.

Stand straight

Stand up straight with relaxed shoulders. Don't lean forward or backwards.

Suck It in

Tighten your stomach while you walk. Tilt your pelvis forward to preserve your lower back.

Use your arms

Swing your arms when you walk to add power and speed.

Vary your pace

Varying your walking pace can help to strengthen your heart and lungs. Intersperse brisk and slow parts to your walk.

Walking at night

If you're walking at night, were light-colored or reflective clothing.

Warm up

Begin your walk with a 5 - 10 minute warm up at a slow pace. Stop and stretch once you're warmed up.
 
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