Experts give tips on walking properly to maximize benefits

Brisk walking provides cardiovascular benefits, increases your workout efficiency, and aids in weight control. With just a few small adjustments to your posture, stride, and arm swing, you can see a dramatic improvement in your speed.

Here, expert Wendy Bumgardner, certified walking and marathon coach, member of the Volkssport Sports Association (USA), shares 5 great tips to maximize the effectiveness of walking, according to the health news site Verywell Health.

Swinging your arms correctly will help your legs move faster.

Photo: AI

Adjust walking posture

Correct walking posture helps the body to be more flexible and accelerate more easily. Keep your posture straight, chin parallel to the ground, eyes looking forward, shoulders relaxed.

Technical steps

Start on your heel, then roll through your foot and finish with a push off on your toes. This technique helps you walk with more power and speed. Walking shoes should be flexible to support natural movement and avoid flattening your foot.

Power up from your back stride

Many people try to lengthen their front stride to go faster, but this doesn’t work. Instead, keep your front stride natural and focus on pushing off with your back foot. This will give you a steady, fast stride and save energy.

Tips for hitting your hand correctly to increase speed

Swinging your arms correctly will help your legs move faster. Bend your elbows about 90 degrees, keep your arms close to your body, and swing your arms back and forth in rhythm with your steps. When you step with your left foot, swing your right arm forward. You don't need to swing your arms too hard, just increase the rhythm of your swing and your walking speed will naturally increase.

Combine interval walking exercises

Interval walking helps improve speed and endurance. You can try:

• Warm up gently for a few minutes.
• Walk at a moderate pace for 5 minutes.
• Go all out for 1 minute.
• Return to moderate speed for 3 - 5 minutes.
• Repeat this cycle several times and then end with a slow walk to cool down.

Expert Wendy concludes: Changing your posture, footwork, arm swing, and applying interval training will help you walk faster, burn more calories, and increase cardiovascular efficiency. With perseverance, you will soon notice a clear difference in your daily walking sessions, according to Verywell Health.

Source: https://thanhnien.vn/chuyen-gia-chi-meo-di-bo-dung-cach-de-toi-da-hoa-loi-ich-185250911195520528.htm