How to walk: A step by step guide
You’ve been doing it all your life, but are you getting it right? From the correct posture to walking in heels, Lucinda Everett reveals all.
By Lucinda Everett
Published: 4:53PM BST 09 Aug 2010
Published: 4:53PM BST 09 Aug 2010
Stepping out: apply the correct stance and motion to walking to increase the health benefits, whether hill-walking, using Nordic poles, using weights or even just taking the dog out Photo: ALAMY
FACT Heart disease is halved in men who walk more than 1.5 miles a day (Hakim et al, 1999) and women who walk four hours a week had a 35 per cent reduction in risk of heart disease (Manson et al, 1999)
The average person takes between 3,000 and 4,000 steps a day and has been walking since their first birthday but, frighteningly, most of us are still doing it incorrectly.
Walking properly has plenty of benefits, from improving general posture and muscle tone to preventing twisted ankles, calluses and long-term joint damage, but it takes time and concentration to achieve.
In fact, walking correctly is not instinctive, as fitness expert Tony Gallagher explains. “Children [from about eight onwards] copy the way their parents walk. You can see this in families strolling down the street and it has obvious disadvantages if they pick up on their bad habits,” he says.
So what exactly is walking correctly? According to Richard Handford, a podiatrist from the Society of Chiropodists and Podiatrists, it’s not as simple as just getting the posture right. Yes, we should be walking with our shoulders back and down. But did you know that your arms should be bent at 90 degrees? It takes practice to reverse bad habits.
Brisk walking
Now up the ante with some brisk walking. According to the National Health Service, regular brisk walks increase cardiovascular fitness, create a faster metabolism, improved bone density and a decreased risk of illnesses such as coronary heart disease, diabetes and cancer.
“If getting fit and losing weight is your aim,” Gallagher explains, “I would suggest walking briskly with the correct posture three to four times a week for about 30-45 minutes. If you’re walking at the right pace you should be slightly out of breath but still able to talk. Brisk walking also eases stress, helps us to sleep better and improves our carbon footprint.”
Walking-related injuries
While walking can be a great way to get in shape, an incorrect technique or the wrong footwear can cause more harm than good.
“If somebody is walking with a bad posture or wearing shoes that destabilise them, their muscles are forced to work extra hard to compensate and support their body, which can lead to muscle soreness and joint problems,” says Richard Handford. “The best shoes are those which envelop the heel, lace up to secure the foot and provide plenty of support under the foot. Good quality trainers and Doc Martin shoes are ideal.”
Walking for pleasure
Of course, there is one thing that walking can do for almost all of us: bring us pleasure. Even the most committed couch potato can enjoy an invigorating lunchtime or weekend stroll. Here are a few of our favourites:
Best Coastal Walk The North Norfolk Coast Path, Hunstanton to Cromer: 45 miles. Spread it over a week’s trip or tackle a smaller section in a day – a mixture of low cliffs, sand dunes, beaches, sea and fresh water marshes. Excellent for spotting birds and seals.
Best City Walk The Unknown East End, London. Explore the paradoxical nature of London’s East End: once the worst slum in Europe, but now one of the richest areas in terms of artistic expression.
Best Woodland Walk Ingleton Waterfalls Trail: 4.5 miles. Leads you through ancient oak woodland and magnificent Yorkshire Dales via spectacular waterfalls and geological features. Includes the Thornton Force, one of the finest waterfalls in Yorkshire.
Best Hill Walk: Coniston Fells Walk, Lake District: 9.5 miles. Stunning views from the top of the ridge. Rated as “very hard, some scrambling required”, it’s one for more seasoned hill walkers.
WHAT DOES YOUR WALK SAY ABOUT YOU?
According to body language expert Robert Phipps, the way we walk is central to making a good (or bad) first impression.
“Rightly or wrongly, people will automatically attribute personality traits to your posture and gait,” he says.
Here Phipps reveals just what your walk could be revealing to others.
Rushing This person is stressed and out of control. They appear to be constantly on the verge of missing a deadline or breaking a commitment. The rusher is stressful to be around.
Striding Those with a wide gait know where they are going in life and are taking big steps to get there. They tend to be goal-oriented.
Swaggering This is a deliberate gait put on to tell everyone: “I’m important; don’t mess with me; I give as good as I get.”
Ambling People who can afford to take their time are either very relaxed or totally in control of their affairs, which gives them an attractive air of confidence.
Shuffling This person lacks direction and is looking for someone to show them the way. Drooping shoulders and crossed arms can also be a sign of depression.
WHICH WALK IS BEST?
Nordic walking Walking with specially designed poles, which help propel the walker along while also exercising the upper body (www.nordicwalking.co.uk).
Race walking A long-distance athletic event (www.racewalkingassociation.btinternet.co.uk).
Rambling Enjoy the great outdoors, on tested trails (www.ramblers.org.uk).
Power walking Walking at speed and at the upper end of your natural range of gait. Almost as efficient as jogging but better for the joints (www.walkb4urun.co.uk).
Hill walking Commonly referred to as fell walking (www.hillwalking.org.uk).
For more inspiration
Never look down: stand tall. Shoulders back, hips forward, chin up. Imagine your hips are doing a figure of eight.
Choose wisely: pick a heel that suits you and your instep. Be led by your feet rather than the latest trends.
Smile: high heels are much less of a health hazard than some say – they can be a portable pedestal to put your mood back on high.
Practise: why not take a spin in the supermarket? Use a trolley as your stabiliser, your new heels as inspiration and then glide around the aisles – with its long, flat walkways, by the time you get to the checkout you will have done at least three lengths of a Paris runway.
Take up tango: not only will you have to walk in heels, you’ll have to walk backwards, with poise and in time to the music. Perfect for perfecting the art of balance (www.tango-federico.co.uk).
In fact, walking correctly is not instinctive, as fitness expert Tony Gallagher explains. “Children [from about eight onwards] copy the way their parents walk. You can see this in families strolling down the street and it has obvious disadvantages if they pick up on their bad habits,” he says.
So what exactly is walking correctly? According to Richard Handford, a podiatrist from the Society of Chiropodists and Podiatrists, it’s not as simple as just getting the posture right. Yes, we should be walking with our shoulders back and down. But did you know that your arms should be bent at 90 degrees? It takes practice to reverse bad habits.
Brisk walking
Now up the ante with some brisk walking. According to the National Health Service, regular brisk walks increase cardiovascular fitness, create a faster metabolism, improved bone density and a decreased risk of illnesses such as coronary heart disease, diabetes and cancer.
“If getting fit and losing weight is your aim,” Gallagher explains, “I would suggest walking briskly with the correct posture three to four times a week for about 30-45 minutes. If you’re walking at the right pace you should be slightly out of breath but still able to talk. Brisk walking also eases stress, helps us to sleep better and improves our carbon footprint.”
Walking-related injuries
While walking can be a great way to get in shape, an incorrect technique or the wrong footwear can cause more harm than good.
“If somebody is walking with a bad posture or wearing shoes that destabilise them, their muscles are forced to work extra hard to compensate and support their body, which can lead to muscle soreness and joint problems,” says Richard Handford. “The best shoes are those which envelop the heel, lace up to secure the foot and provide plenty of support under the foot. Good quality trainers and Doc Martin shoes are ideal.”
Walking for pleasure
Of course, there is one thing that walking can do for almost all of us: bring us pleasure. Even the most committed couch potato can enjoy an invigorating lunchtime or weekend stroll. Here are a few of our favourites:
Best Coastal Walk The North Norfolk Coast Path, Hunstanton to Cromer: 45 miles. Spread it over a week’s trip or tackle a smaller section in a day – a mixture of low cliffs, sand dunes, beaches, sea and fresh water marshes. Excellent for spotting birds and seals.
Best City Walk The Unknown East End, London. Explore the paradoxical nature of London’s East End: once the worst slum in Europe, but now one of the richest areas in terms of artistic expression.
Best Woodland Walk Ingleton Waterfalls Trail: 4.5 miles. Leads you through ancient oak woodland and magnificent Yorkshire Dales via spectacular waterfalls and geological features. Includes the Thornton Force, one of the finest waterfalls in Yorkshire.
Best Hill Walk: Coniston Fells Walk, Lake District: 9.5 miles. Stunning views from the top of the ridge. Rated as “very hard, some scrambling required”, it’s one for more seasoned hill walkers.
WHAT DOES YOUR WALK SAY ABOUT YOU?
According to body language expert Robert Phipps, the way we walk is central to making a good (or bad) first impression.
“Rightly or wrongly, people will automatically attribute personality traits to your posture and gait,” he says.
Here Phipps reveals just what your walk could be revealing to others.
Rushing This person is stressed and out of control. They appear to be constantly on the verge of missing a deadline or breaking a commitment. The rusher is stressful to be around.
Striding Those with a wide gait know where they are going in life and are taking big steps to get there. They tend to be goal-oriented.
Swaggering This is a deliberate gait put on to tell everyone: “I’m important; don’t mess with me; I give as good as I get.”
Ambling People who can afford to take their time are either very relaxed or totally in control of their affairs, which gives them an attractive air of confidence.
Shuffling This person lacks direction and is looking for someone to show them the way. Drooping shoulders and crossed arms can also be a sign of depression.
WHICH WALK IS BEST?
Nordic walking Walking with specially designed poles, which help propel the walker along while also exercising the upper body (www.nordicwalking.co.uk).
Race walking A long-distance athletic event (www.racewalkingassociation.btinternet.co.uk).
Rambling Enjoy the great outdoors, on tested trails (www.ramblers.org.uk).
Power walking Walking at speed and at the upper end of your natural range of gait. Almost as efficient as jogging but better for the joints (www.walkb4urun.co.uk).
Hill walking Commonly referred to as fell walking (www.hillwalking.org.uk).
For more inspiration
- Find a rambling club (www.ramblingclubs.com)
- Top dog walks in Britain (www.21topdogwalks.co.uk)
- Take the 10,000-step challenge (tinyurl.com/3afvupo)
- Walking Britain (www.walkingbritain.co.uk)
Never look down: stand tall. Shoulders back, hips forward, chin up. Imagine your hips are doing a figure of eight.
Choose wisely: pick a heel that suits you and your instep. Be led by your feet rather than the latest trends.
Smile: high heels are much less of a health hazard than some say – they can be a portable pedestal to put your mood back on high.
Practise: why not take a spin in the supermarket? Use a trolley as your stabiliser, your new heels as inspiration and then glide around the aisles – with its long, flat walkways, by the time you get to the checkout you will have done at least three lengths of a Paris runway.
Take up tango: not only will you have to walk in heels, you’ll have to walk backwards, with poise and in time to the music. Perfect for perfecting the art of balance (www.tango-federico.co.uk).
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