8 Tips to Walk Better

Walking rarely gets the credit it deserves. It doesn’t come with flashy gear, complicated routines, or intimidating terminology. It’s something most of us have done for decades, which makes it easy to overlook just how powerful it really is.

Yet, among all the options for exercise today, walking remains a timeless, accessible form that offers numerous benefits for both physical and mental health. It fits into real life, adapts to different ability levels, and rewards consistency more than intensity. The American Heart Association notes that walking is popular in part because it’s simple to do and doesn’t require costly equipment. As a result, it's often easier to stick to a walking regimen than other physical fitness activities.

If walking is so easy, can it really deliver meaningful fitness benefits? The answer is “yes!”, because walking has been shown to:

• Increase stamina and energy levels
• Promote better sleep.
• Lower the risk of heart disease, stroke, diabetes, and other serious illnesses.
• Reduce the incidence of depression and other mental and emotional conditions.
• Help manage weight

The Department of Health and Human Services recommends that active adults engage in moderate-intensity physical activity (which includes walking) for 150-300 minutes per week. To qualify walking as moderate-intensity, Harvard Health recommends at least 100 steps per minute as a benchmark pace for a reasonably healthy middle-aged person walking on a mild day with good traction underfoot. This equates to about a 20-minute mile. Each individual needs to determine their own optimal pace, however, depending on their age and ability.

Even though you may have been walking for decades, a quick evaluation of your walking habits could be beneficial. Here are some simple tips to improve your walking and stay safe while getting the most out of your steps!

Choose the Right Footwear

If you are committing to a regular walking program, it is imperative choose the proper footwear. Many shoes are not suitable for walking, so to prevent sore feet or blisters, look for footwear designed for this activity. You can research options online, but the best way to ensure you get the right shoes with the right fit is to visit a local footwear retailer. Make sure the store has strong customer ratings and reviews to ensure they have the expertise and selection to help you find the best walking shoes.

Stretch Before and After

As with nearly all forms of fitness, stretching before and after walking enhances enjoyment of the activity and helps prevent injuries. Stretching beforehand prepares the body for movement by increasing blood circulation, warming up muscles, and loosening joints. After a walk, stretching reduces muscle tightness, increases flexibility, and speeds recovery from exercise.

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Step Heel to Toe

Walking seems easy, but not everybody always does it correctly. It's important to keep stepping heel-to-toe during your walk because it is easier on your feet and lowers the risk of injury. Examples of incorrect walking mechanics would be flat-footed steps or striking the ground with the toes first. The recommended progression is for the heel to hit the ground first, then roll forward to the ball of the foot with a final push off from the toes. Walking this way reduces stress on the joints, enhances balance and stability, and is physically more efficient. While the heel-to-toe movement is generally advised, those with pre-existing foot pain or recovering from an injury may have to modify their steps. Consult an orthopedic or sports medicine specialist for guidance.

Maintain Better Posture

During a walk, maintaining good posture is not something most of us think about. However, it's essential to keep looking forward with your shoulders back as you walk. Better posture will help:

• Decrease joint and spine strain
• Aid breathing and endurance
• Get the right muscles engaged
• Promote better balance and stability

Swing Your Arms

Walking should be all about the legs, right? The leg muscles indeed do a lot of work, but the rest of your body is involved, too, especially the arms. While walking, some people use their arms inefficiently, either not moving them enough or moving them in a counterproductive way. An efficient arm motion has the elbows bent at 70-90 degrees with the arms swinging front to back, not across the body. Hands should be relaxed, not clenched. Proper arm swing, accompanied by good posture, will not only reduce strain and increase stability but also provide a better workout by naturally speeding up your pace and strengthening your arms.

Stay Hydrated

Staying hydrated during a workout is essential, including when you’re walking. The main reason is to replace fluids lost through sweating because becoming dehydrated can diminish the enjoyment of your walk and even lead to serious health problems on a hot day. Make sure you stay hydrated before, during, and after your walk. You can do this easily by taking a reusable water bottle with you. Take sips along the way rather than waiting until you are thirsty. This way, you’ll be more likely to maintain a stable hydration level throughout the walk.

Staying hydrated on a long walk may mean you need to use the restroom along the way. Plan ahead so you will be near facilities at strategic points of the route.

Get Ready for the Outdoors

While some of us will use treadmills, many will venture out into the fresh air for an invigorating walk. Aside from wearing the proper footgear and bringing a water bottle, here are some more ideas to maximize health, safety, and enjoyment on your outdoor adventure.

• Bring Your Mobile Phone – Even on a short walk in a familiar area, being able to communicate quickly could be very convenient and maybe even a lifesaver. Also, some people enjoy streaming music, podcasts, or audiobooks while walking. However, stay safe by keeping the volume low enough to be aware of your surroundings.
• Plan Your Route – If you intend to walk an unfamiliar route, then planning will help avoid unexpected difficulties. Use a map app on your smartphone to make sure you’re going in the right direction.
• Check the Weather Forecast – The weather will have a bearing on what you wear and the route you choose. For instance, getting caught in an unexpected rainstorm could ruin your walk if you’re not prepared.
• Dress for the Conditions – Speaking of weather, on hot days, wear light, breathable clothing. Don’t forget your hat! On cold days, dress in layers so you can remove outer garments as you warm up. If you’re walking at night, wear reflective clothing to stay safe.
• Apply sunscreen – It’s all too easy to get sunburn, so apply sunscreen to all exposed areas.
• Wear Sunglasses – Squinting to see on your walk is no fun and could be a safety risk, so bring your shades.

Prepare Mentally

Preparing mentally for a simple walk may seem like overkill, but taking a quick breath to refocus on your goals and honestly assess your physical capabilities can make your outing more enjoyable. For instance, even though walking is a beneficial and “easy” way to exercise, sometimes we just don’t feel motivated. Reviewing your goals may help nudge your reluctant self out the door. Often, once you get moving, your motivation returns, and you feel positive and energized.

On the other hand, some days you may feel extra motivated and overdo it by walking too far or tackling hilly terrain we’re not accustomed to. It’s okay to challenge yourself, but to avoid exhaustion halfway through a walk, realistically consider your limitations ahead of time and scale back your plans a bit to improve the experience.

Sometimes the most effective fitness habit is the one you’re already doing. Walking is a fun and easy way to help us stay healthy and fit. Following these tips can help to make your walking program the best it can be.

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