Tips From Mark Fenton
- Good tall posture. Look forward, not down at the ground, with your chin level and head up.
- Tighten your stomach and flatten your back. Tilt your pelvis forward—no "shelf" out back. This can prevent low back, gluteal, and hamstring tightness.
- Quicker, smaller steps. Resist the temptation to lengthen your stride to go faster.
- Push off with your toes. Use the natural spring of your calf muscles to propel you. Think "I'm showing the bottom of my shoes" with each step.
- Bend your arms. A 90 degree bend at waistband-to-chest height. This makes your arms a shorter pendulum, so they can swing faster as your steps speed up.
How much walking is enough?
It depends what your goals are.
- To maintain health with regular physical activity: Walk 30 minutes/day most days of the week at a "talking" pace.
- Weight loss: Walk 45-60 minutes/day at a "purposeful/talking" pace.
- Aerobic and cardiovascular fitness: Walk 3-4 days 20 minutes at a very fast pace—breathing hard but not gasping.
For more info and interesting walking facts, go to americawalks.org/resources/.
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