How to walk: A step by step guide

Walk this way

Relax shoulders and keep them back and down

Stand tall with a slightly lifted chest and a straight back

Opt for a rucksack that distributes weight evenly across shoulders

Bend arms 90 degrees at the elbow and swing in time with the opposite leg.
This balances the body

Point chin down and pull in slightly to place neck in a neutral position. This
supports the head and prevents neck pain

Check hips are level; knees pointing forwards. keep pelvis tucked under torso

Check steps are of equal length

Don’t tilt your head to one side, hold it straight

Don’t slump your shoulders

Don’t strike the ground with your toe first. use your heel first, then
feel the pressure roll towards balls of your feet, then push off your
toes

Source: Richard Handford, Society of Chiropodists and Podiatrists

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