Georgia Emerging Infections Program
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Top Ten Walking Tips
Walk your way to better health!
Top ten tips for improving walking technique
- Stand up straight, chin up, eyes looking forward (about 20 feet ahead.
- Do not lean forward or backward. Leaning puts unwanted strain on back muscles.
- Let your shoulders relax and fall back .
- Keep your tummy held in tight.
- Bend your elbows 90 degrees and keep them close to the body-avoid "chicken wings."
- Swing arms forward, not crossing the center line of your body, and no higher than your breastbone. Long, straight arms will slow you down.
- Hands should be loose in a partially closed curl, never clenched. (Clenching fists can raise blood pressure.)
- Take smaller steps rather than longer strides. Your stride should be longer behind your body, rather than out in front.
- Strike the ground with your heel first. Roll through the step from heel to toe. Pushing off from the back leg/toe is what drives you forward.
- Work on one technique at a time until you are using tip-top walking form.
If the shoe fits...buy it!
The single required piece of equipment for walking is a good pair of shoes. Take the time to select the right walking shoes for you with these quick tips:
- Visit a shoe store in your area that has people trained to help you find a shoe that fits
- Walking shoes should be flexible or your foot may hit the ground too hard and land flat - which could lead to shin splints. Try these tests:
- Twist them - they should twist slightly.
- Bend them - they should bend at the ball of the foot.
- Walk around - they should feel comfortable, provide
needed support,
and not rub anywhere.
- Be sure to wear socks the same thickness as you will wear on a walk to get the right feel for the fit.
- Try on both shoes. And go shoe shopping at the end of the day of after a walk when your feet may be slightly swollen.
- Do not shop when in a hurry - take time to find the right fit.
Walk Safe!
- Be seen - wear reflective tape.
- Avoid wearing dark colors at dusk.
- Walk in lit areas.
- Walk with a friend and carry a cell phone.
- Let someone know when and where you go out walking.
- Use crosswalk and obey signals.
-The flashing red hand signals walkers to clear the crosswalk,
do not enter the cross walk if not already in it.
- A solid red hand warns walkers not to enter the crosswalk.
- Make eye contact with drivers before stepping out on the street - even when using a crosswalk.
- Be especially careful when crossing driveways and parking lot entrances.
- Walk on sidewalks
We would like to acknowledge the contribution of Julie McDowell and
Erin Swanson of the Association of Washington Cities to our project in Georgia.
These training tips were provided by & with permission from Walk Across Washington.
www.walkwashington.org
