Personal Best Health Wellness - Walking Bloopers

When it comes to fitness walking do what comes naturally. Many walkers lapse into less-than-perfect tendencies that keep them from achieving greater fitness or enjoying walking to its fullest. Are you making these slips?

1. You stretch first. Do it after walking for 5-10 minutes, or at the end of your walk. You'll find warmed-up muscles stretch more easily and safely. Stretching pays off in speed, grace and less risk of soreness and injury.
2. You wear the wrong shoes. They can create shin and heel pain, knee strain, blisters and other problems. Investing in quality, properly fitted walking shoes is critical for fitness walking.
3. You don't walk far or fast enough. If you're walking for fitness and weight loss you need to increase distance or speed, or both, when you're ready for it. The key is keeping your heart rate moderately elevated.
4. You take giant steps. Big strides can stress your calf muscles and hyperextend your knees. Let your leg motion be smooth and natural, with the heel striking first; push off with your toes at the end of each step.

Watch your posture:

• Walk tall, looking forward.
• Keep your head up and shoulders back.
• Take quick, comfortable steps.
• Reach out with your hip, knee and heel with each stride.
• Keep your elbows slightly bent.

Don't:

• Slouch.
• Sashay your hips.
• Arch your lower back.
• Swing your arms like a windmill.
• Flap your elbows like chicken wings.