The Benefits Of Walking

Walking is a sociable and environmentally safe activity. Whether you're looking for a more vigorous exercise or a gentle workout, walking can be easily integrated into your daily routine and there are many health benefits behind it.  For National Walking Day we've come up with the top ten benefits of walking. 

1. Improves Digestion 

2. Uplifts Mood 

3. Improves Heart Health 

4. Contributes to Weight Loss 

5. Regulates Blood Pressure

6. Reduces the Risk of Diabetes

7. Improves Circulation 

8. Reduces Stress

9. Strengthens Muscles

10. Increase Productivity

Perfecting Your Walking Technique

Many are often surprised to learn that there's more to walking than simply putting one foot in front of the other. In fact, it has been proven that a small adjustment to your technique can go a long way to making your walks more effective and so more enjoyable. If you are planning to increase your daily activity and spend some more time walking, here are some tips for perfecting your walking technique. 

Stand Tall

After sitting at a computer for most of the day, it is easy to see why many of us walk with a hunched over posture to their walks. This posture is often linked to back pain and actually reduces your ability to breathe properly. Instead of leaning in a certain direction you should extend your spine as if you are being lifted by the top of your head. Whilst doing so you should be engaging your core muscles by sucking in your stomach slightly in order to maintain your new and improved posture. In order to stop yourself from leaning forward, tuck in your buttocks by rotating your hips slightly forward. 

Keep Your Eyes Up

It is important to make sure that your eyes are focused 10 to 20 feet ahead of yourself as this ensures that you are not putting unnecessary stress on your upper back and neck. By looking 20 feet ahead of yourself your chin should be parallel to the ground. Walking with your head down (as many of us do when checking your mobile phone) is often linked to neck issues. 

Keep Your Shoulders Back

Before setting off you should roll your shoulders up, back and then down. Think about keeping your shoulders away from your ears in order to reduce upper-body-tension and will set your position for using the correct arm motion.

Swing From Your Shoulders

Your arms should swing freely from your shoulders, not your elbows. This should be at a 90-degree angle with the elbows close to the body. When your arms swing in the correct motion it creates power and can make you burn 5 to 10 percent more calories. 

Step Lightly

The walking step should follow a rolling motion, from heel to toe, concentrating on keeping the back foot on the ground longer and giving yourself a good push off.  As you begin to get more comfortable with this walking technique, you will be able to reap the benefits.