Safety Tips for Walking
As you walk, place your foot down lightly. Do not slap or slam it down. Make sure that your foot comes in contact with the ground in a heel-then-toe progression. It may seem that when taking large steps you are covering more distance, however when landing the energy of the step is absorbed by the ground. Then it takes more energy to get you off on the next step making it more difficult to keep the body moving forward. Small to medium steps are preferable to maintaining your momentum.
Another “trick” to encourage the continuation of the forward motion, is leaning slightly forward. Utilizing this body position will “pull” your body mass forward while using the least amount of energy to do so. It also increases your walking cadence. Cadence is a rhythm or pace that measures the number of walking steps taken per minute. Your upper body also plays a significant role in effective walking. As your foot comes in contact with the ground, deliberately tighten the muscles in your buttock on the same side as the foot. As you rock forward onto your toes, intentionally push off with your toes propelling your body forward at a faster rate. Maintain a certain amount of tension in your core by gently pulling your belly button back in towards your spine.
Walking down a gradient is perhaps one of the most dangerous situations that a walker will face. Many injuries occur due to the extra stress caused by coming down a slope. Make sure to take special care. When on a descent, the force absorbed by your joints and muscles is much greater than when you ascend a gradient. Poles are of particular use when descending. Be sure to use them if you have them. Not only will they absorb a percentage of the increased pressure from walking downhill, they will also help you to maintain your balance and avoid a fall and resulting injuries.
Advantages of Walking
Walking may help you think more clearly and creatively.
A study that examined persons who tried to come up with new ideas while walking versus sitting included four experiments. Researchers discovered that participants performed better when they were walking, especially when walking outside.
The researchers came to the conclusion that walking facilitates the free exchange of ideas and is an easy technique to boost creativity while also getting physical activity.
The next time, try to start a walking meeting with your coworkers.
You can burn calories by walking. You can either maintain or lose weight through burning calories.
Your actual calorie burn will be influenced by a number of variables, such as:
- Pace of walking
- Distance traveled
- Terrain (walking uphill burns more calories than walking on a level surface)
- Your size
A calorie calculator will help you calculate how many calories you actually burn each day. You can also use this chart to get a broad idea.
Your likelihood of contracting the flu or a cold may go down if you walk.
A study followed 1,000 adults throughout the flu season. 43 percent fewer ill days and overall fewer upper respiratory tract infections were seen by those who walked for 30 to 45 minutes each day at a moderate pace.
If they were to become ill, their symptoms would also be decreased. Those in the study who were sedentary were contrasted with that.
To enjoy these advantages, try to go for a daily stroll. Try walking on a treadmill or through an indoor shopping center if you live in a frigid climate.
Better Sleep Getting better sleep is one of the benefits of walking that you might not immediately consider, but it does help, even if you just manage to get it in at the end of the day.