Exercise of the Month: Walking

December 2019

Walking is a low-impact exercise with many benefits. Walking with proper form can lead to the ability to walk for long periods, which is even better for metabolism and cardiovascular health. Walking can be done anywhere, even indoors in a shopping mall or in your home. It can also be a great social activity. Best of all, walking is free, though an investment in a good pair of walking shoes is helpful.

Instructions on how to walk properly:

  1. Get aligned – Use proper posture. Make sure your spine is long, tall and straight.

  2. Engage your core muscles – Hold your spine erect and balanced. Use your core muscles in the abdomen, middle back and lower back to help move your legs.

  3. Create balance - Center body weight over leading foot, so that movement initiates from your center.

Proper walking technique is the start to an efficient and effective walking routine. The next phase is to lay out a plan for a weekly walking program. The American College of Sports Medicine recommends at least 150 minutes of moderate intensity activity weekly.

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