How to walk correctly: tips on technique and motivation

Why you should walk

walks help maintain normal weight, strengthen bones and muscles, improve endurance and coordination of movements. They are good affect on the cardiovascular system and reduce stress. At the same time, you do not need to pay a coach, buy sports equipment and rebuild your schedule. You can walk at any time - even a 15-minute walk at lunchtime will be beneficial.

How to improve the quality of the walk

1. Improve your walking technique

If you constantly slouch or walk, buried in the phone, walking is unlikely to be of any use. Follow the simple recommendations.

• Straighten your back. The stoop makes it difficult to breathe and provokes pain in the spine. Stretch the spine, imagining that a thread is stretched upward from the top of the head. Align your shoulders: lift them, and then take them back and down. Maintain a neutral pelvic position. Keep your abs tight, but don't push your tailbone forward or puff out your belly.
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• Keep your head straight. Do not lower your eyes - this position creates additional stress on the upper back and neck.
• Relax your hands. Swing your arms from your shoulders, not from your elbow. Let them move freely.
• Walk slowly and smoothly. Your foot should roll from heel to toe and not land on the pavement with a thud. Do not stretch your leg too far - this will increase the load on the joints.
• Wear suitable footwear. The right couple supports the arch of the foot, has a stable heel and a thick flexible sole. Check the size: between the toes and the edge of the boot should stay about one centimeter.

2. Alternate pace and do a warm-up

Walking is not a sport of high achievements, but some of the techniques of professionals can be introduced into your life. For example, adopt the structure of a workout. First you need to warm up the muscles. To do this, walk slowly for 10-15 minutes. During the main part of the walk alternate fast paced and moderate. Such interval training improves heart function and burns more calories than regular walking. At the end, go back to a slow step so that the muscles cool down, 5-10 minutes is enough. Next, you can do exercises on stretching, for example, bend to the side or slightly bend back.

3. Try to walk in silence

Walking to music has its advantages - it allows regulate walking speed and raises endurance. But spending time in silence is also beneficial. For example, it is possible to practice Mindfulness is the ability to focus on the present moment without remembering the past or worrying about the future. And walking without headphones improve creativity.

How to get used to walking regularly

1. Set realistic goals

If your sports maximum is a path of 20 meters from the computer to the cooler, do not rush to immediately overcome the milestone in 10 thousand steps. In the first week, a five-minute walk is enough. For example, you can get out into the fresh air at lunchtime. When this format becomes a habit, set a new goal - say, 20 minutes of walking after work.

Ideally need to do physical activity for half an hour a day. But if you can't find that much time at once, break it down into shorter chunks. Five-minute windows can be found even in the busiest schedule.

2. Make your walk fun

Look for new routes. For example, consider some non-standard routes to the nearest shopping center. You can also add an interactive element to your daily walk. Arrange a challenge with your friends “Who will pass the most in a week” and share your results over the weekend. Or hold a photo competition: agree to take pictures on walks that will meet certain criteria. For example, finding the funniest sign, capturing a sunset, or capturing as many blue objects as possible.

3. Praise yourself

Record your daily results in a notepad to help track your progress. You can thank your perseverance not only for the fact that you go through more and more steps. If you managed to get out for walks 10 days in a row, then this is also a good reason to say a few good words. But you can also come up with a material motivation. For example, for a special achievement, give yourself new running shoes or a refillable water bottle.

4. Don't be upset if something goes wrong

If you can't get out for a walk, don't beat yourself up. Passes are not a reason to completely abandon the idea of ​​walking regularly. Remind yourself of the benefits of physical activity and go outside again. If the break is prolonged, at first you can reduce the load in order to gradually improve the result.