10,000 Steps Per Day 💃🏼 5 Essential Walking Tips#shorts

5 walking tips that make a big difference. If you have a 10,000 steps per day goal, these are essential! Walking with the correct foot stride can significantly improve your posture, reduce the risk of injury, and increase your walking efficiency. Here’s a quick explainer on how to achieve the correct foot stride for walking:

Start with Good Posture: Stand tall with your shoulders back, chest open, and core engaged. Look straight ahead, not down at your feet.

Step Forward Naturally: Begin walking by stepping forward in a natural, smooth motion. Avoid overstriding, where your foot lands well ahead of your body, as this can lead to increased impact and strain on your joints.

As you step forward, land on the pad of your Heel: This part of the foot is designed to absorb impact efficiently. Landing on the pad of the heel rather than the edge while walking or running can offer several biomechanical and comfort benefits. Here's why:
Improved Shock Absorption: The pad of the heel, which is a bit more forward than the very back edge, is better equipped to distribute the force of impact when your foot hits the ground. This area is naturally cushioned and designed to absorb shocks more effectively, reducing the risk of injury and discomfort that can arise from repetitive impact.

Natural Gait Cycle: A mid-to-front heel landing promotes a more natural gait cycle. It encourages a smooth transition from heel to toe, which facilitates a more efficient walking or running motion. Landing on the edge of the heel, conversely, can lead to an awkward and less efficient stride, potentially disrupting the natural flow of movement.

Reduced Stress on Joints: Landing on the pad rather than the edge can help minimize the stress on your ankles, knees, and hips. The better distribution of force helps to avoid excessive pronation (inward rolling of the foot) or supination (outward rolling of the foot), both of which can lead to joint stress and injury over time.

Enhanced Stability: The pad of the heel offers a larger contact area with the ground compared to the edge. This increased contact area can enhance stability during the stance phase of walking or running, making slips or falls less likely and improving overall balance.

Prevention of Overuse Injuries: Repeatedly landing on the edge of the heel can lead to overuse injuries such as plantar fasciitis, Achilles tendinitis, or shin splints due to the increased impact and strain on specific areas of the foot and leg. Landing on the pad can mitigate this risk by ensuring a more balanced distribution of forces.

Energy Efficiency: A smoother transition from the pad of the heel through to the toe-off phase makes for a more energy-efficient stride. This efficiency can lead to improved performance and less fatigue during walking or running, as it allows for the conservation of energy.
Roll Through to Your Toe: After your heel touches down, roll through the foot towards your toes. This rolling motion should be smooth and controlled.

Push Off With Your Toes: Complete the stride by pushing off with your toes. This push provides the propulsion for your next step. Your foot should leave the ground as you move forward.

Align Your Feet: Your feet should be pointed straight ahead or with only a slight outward angle. Avoid turning your feet too far in or out, as this can lead to discomfort or injury over time.

Use Your Arms: Swing your arms naturally with your steps. This not only helps with balance but can also increase your walking speed and intensity. Your arms should swing opposite to your legs (left arm forward with right leg and vice versa).

Maintain a Steady Pace: Try to maintain a consistent pace throughout your walk. Adjust your speed based on your fitness level and the terrain, but aim for a steady, rhythmic stride.

Listen to Your Body: Pay attention to any signs of discomfort or pain. If something doesn’t feel right, adjust your stride or take a break. Walking should not cause pain.

By following these guidelines, you can improve your walking technique, making your walks more enjoyable and effective. Remember, like any physical activity, consistency is key, so keep practicing to see improvements.