By Muskan Bhushan| The Trending People
Walking is one of the most natural movements we perform daily—so natural that we rarely think about our technique. But what if the way you walk is actually causing strain on your body? According to sports scientist Joanna Hall, most people make fundamental walking mistakes that can lead to back pain, poor posture, joint discomfort, and even reduced calorie burn.
Hall, the founder of the WalkActive method, explains that simple adjustments in the way we move can make walking more efficient, comfortable, and beneficial for overall health. Here’s a breakdown of the most common walking mistakes and how to correct them.
1. Are You Using the Wrong Muscles?
If you experience lower back pain after walking, it could be a sign that you’re overusing your hip flexors—the muscles at the front of your hips. These muscles are naturally tight and not designed to be the primary drivers of movement. Instead, walking should engage the posterior chain—the muscles from your upper back to your calves.
The Fix:
- Focus on activating your glutes and core muscles while walking.
- Take longer, controlled strides rather than relying on short, choppy steps.
- Imagine pushing off from your heel through your glutes rather than pulling forward with your hips.
Engaging the right muscles can improve posture, prevent stiffness, and make walking feel more natural and effortless.
2. Flat-Footed Walking: Why Your Steps Feel Heavy
Do your feet land flat when you walk? This "passive foot strike" could be sending shockwaves through your joints, especially your knees. Ideally, your foot should roll from heel to toe, allowing your body to absorb impact naturally.
Walking flat-footed prevents your hamstrings from working effectively, which can throw off your entire walking mechanics and lead to unnecessary strain.
The Fix:
- Practice a heel-to-toe movement, allowing your foot to roll smoothly.
- Wear shoes with proper arch support to encourage better foot mechanics.
- Pay attention to how your feet land, ensuring they’re not slamming down flat.
A smooth heel-to-toe stride not only protects your joints but also makes walking feel lighter and more efficient.
3. Is Your Head Position Ruining Your Posture?
If you walk while staring at your phone or looking down, you could be straining your upper back and reducing spinal mobility. Poor posture while walking doesn’t just affect your back—it can also restrict oxygen intake, making walking feel more tiring than it should.
The Fix:
- Keep your head aligned with your spine—your ears should be in line with your shoulders.
- Walk with your shoulders relaxed and chest open to allow natural spinal movement.
- Look ahead instead of down to maintain good posture and proper balance.
Proper head positioning not only improves posture but also enhances breathing efficiency and overall walking performance.
4. Why You Should Be Swinging Your Arms
Have you ever noticed how awkward it feels to run without moving your arms? Walking is no different. Failing to swing your arms while walking makes your movement less efficient and prevents full-body engagement.
According to Hall, a proper arm swing helps with balance, coordination, and core activation, which can even enhance calorie burn and waistline definition.
The Fix:
- Let your arms swing naturally from the shoulders, keeping a relaxed motion.
- Avoid stiff or exaggerated movements—just a gentle, rhythmic swing is enough.
- Keep your elbows slightly bent to encourage a natural flow.
By engaging your arms, you create a more dynamic, effective, and calorie-burning walking workout.
Walk Smarter, Not Harder
If you’ve been walking for exercise but aren’t seeing the benefits you expect, small adjustments in technique can make all the difference. Engaging the right muscles, maintaining proper posture, landing correctly, and swinging your arms can transform your walks into a more effective and comfortable experience.
Whether you’re walking for fitness, weight loss, or general well-being, improving your technique can help you walk longer, feel better, and avoid unnecessary pain.
