Power Walking: 10 tips to Improve Your Walk
Power walking is underestimated a lot in the fitness world. There are so many health and weight loss benefits to walking that people don’t see. Walking is and should be right up there with swimming, biking, and running. But instead, most people think that it is a waste of time and is not effective.
Power walking gives the same healthy and weight loss benefits as running does. Not only does it increase your heart rate and is a great form of low-intensity cardio exercise for weight loss, but also comes with many healthy benefits. Walking 30 minutes a day can reduce the risk of heart disease, increase memory, bone strength, mood, and sleep.
While power walking gives such great benefits, without proper power walking technique it can become a waste. Here are 10 tips to keep in mind when power walking:
* Don’t over-stride. Keep to short, fast, steps to prevent shin splints. Roll through your step with your back foot and leg, getting a good push off.
* Make sure to get a good pair of walking shoes. This can cause all sorts of injuries to your body, especially back problems. Running shoes should be light-weight, flexible soles, and not too small. Walking shoes should be replaced every 500 miles
* Do not walk flat footed. Instead, your step should roll from heal-to-toe. This plays a huge factor in shin splints
* Arm positions can slow down your walk as well as cause your hands to swell. Keep your arms bent at 90 degrees while walking.
* Stop looking like a chicken! Most power walkers end up crossing their arms in front of them, bringing them to the center of their body. When swinging your arms keep them close to your side and bring them back and foward, as if reaching for your wallet from a back pocket on the backstroke.
* Keep your head up right. Most people look down at their feet when walking, but this can close up your airway and can cause problems in your neck, back and shoulders.
* Don’t lean forward. Think to stand up tall when power walking
* Clothing should be lose and comfortable. At night you should have some type of reflective wear or lights to make yourself aware to others
* Make sure to drink plenty of water! You should drink a glass or water 30 minute before your walk and one cup every 20 minutes during your walk.
* Don’t over-do it! Make sure to take at least one day off walking to allow your body to rest… Even the creator look a day off!
Question: Do you prefer power walking over other cardio workouts?
Tags: Cardio, Exercise, Fitness, how to walk, improve your walk, power step, power walk, power walk technique, power walking, steps, walk, walking, walking techniques, Workout
August 24th, 2009 at 3:43 am
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Lisa
August 24th, 2009 at 4:02 am
Good stuff. Some of my aunts & my grandma are big into power walking and it has really kept them healthy (and kept their weight down) over the years. I totally believe its a great exercise! I do go for the occasional power walk, but prefer group fitness classes or running. I like a lot of action
August 24th, 2009 at 4:13 am
These are great as I am a power walker!! (It’s how I lost all my weight actually.) I like the one about short steps, because a lot of times people as me how to walk faster, and they are doing the opposite of what they should.
Great post!
August 24th, 2009 at 4:46 am
Yes, I love to walk just because it’s convenient and you can do it anywhere!
August 24th, 2009 at 5:35 am
I love to walk for the meditative benefits. I find my head calms down when I walk and things just fall into place. It’s where ideas are born.
August 24th, 2009 at 6:13 am
Lately I’ve been doing a lot more walking, rather than running. Thanks so much for the tips about shin splints, because I tend to get those very easily! I don’t think I roll my feet, AND I take large strides..yikes!
August 24th, 2009 at 7:20 am
Great tips! I haven’t done a lot of power walking lately, but I do enjoy it. I think it may actually be time to add some back into my workout routine…
August 24th, 2009 at 7:23 am
I swear my ADD makes just walking so hard, I have to find ways to make it more interesting or I lose my mind. I’m thinking of bike riding.
August 24th, 2009 at 7:42 am
Great tips. I hope to get walking soon…
August 24th, 2009 at 8:19 am
I love power walking. My husband calls it “race walking”, which always makes me laugh. I think I actually like power walking better than running…
August 24th, 2009 at 8:44 am
i love power walking at the beach …its better for my joints, and a more social activity since its easier to talk and catch up with friends/family! thanks for the great tips
August 24th, 2009 at 8:55 am
my high school had powerwalking as a PE option, and I loved it! I was amazed at how *fast* you can walk. Plus, our teacher would take us to the park and along the river for class-way more scenic than the weight room
August 24th, 2009 at 9:17 am
These are really great tips! Going down the list I realized that I’m guilty of a couple of them (overstriding and looking down)…I will definitely be more conscious to watch for them now!
August 24th, 2009 at 9:44 am
Thanks for the great tips. I love mixing up my runs with power walking (easier on my heels and shins)
btw: has anyone else mentioned that it is hard to post comments on your page. I try to post but sometimes it freezes on me =(
August 24th, 2009 at 10:21 am
Righteous tips! I love to walk – it is probably my number one exercise that I do most consistently.
August 24th, 2009 at 11:26 am
These are great tips! I don’t usually power walk, but I do enjoy it from time to time!
August 24th, 2009 at 11:50 am
Great tips. I like to power walk but running is still my #1!
August 24th, 2009 at 3:04 pm
Love this post. I was going to post about this in the future but now I can head them to this post! Save me time!!!
I love all the tips too! I am not a walker.. more jog, treadmill hill walk, elliptical & StepMill BUT I know with age, walking will be more the norm!
August 24th, 2009 at 4:20 pm
[...] Power Walking: 10 tips to Improve Your Walk | [...]
August 24th, 2009 at 4:51 pm
Thanks for those tips! I really needed that short stride one–I get major shin splits. I’ve been power walking these days and it is wonderful, especially if you have nice surroundings. From the recent Times article, it seems that power walking is more beneficial since it is not as vigorous, which won’t increase your appetite as much!
August 24th, 2009 at 5:37 pm
i’ll be honest — i HATE running so I’m a huge fan of power walking.. thanks for the tips, girl!
August 24th, 2009 at 6:14 pm
I certainly prefer power-walking to other forms of exercise. However, I wish I had read and understood all your tips before I ever started walking for exercise. I would have saved myself a lot of pain with shin splints.
August 24th, 2009 at 6:24 pm
Great tips! These also apply to running. I started with walking and now into running. Still love walking during my rest days.
August 24th, 2009 at 7:48 pm
I love walking. It is my favorite form of exercise. I can’t run due to knee problems, but walking is better than jogging, anyway! Thanks for the tips.
August 24th, 2009 at 8:14 pm
Yes! Definitely prefer walking. Well outdoor is always better than indoors. I put my head phones in and between some empowering chick music and the beautiful outdoors I’m in heaven. The arm swinging thing is off for me with the jogging stroller. I may start going in the morning by myself before the hubby leaves. That would be sweet. Thanks for all the great tips.
August 25th, 2009 at 7:26 am
Thanks for the tips. I’m a walker, not a power walker, but I try to keep my pace up!
August 25th, 2009 at 9:42 am
I love walking – and prefer it over running any day!
August 25th, 2009 at 4:21 pm
Thanks for the information. It was very imforative.
I love to walk.
August 25th, 2009 at 8:48 pm
I thought I was the only power walker out there- I heart walking!! Thanks for the great tips… per your 500 miles I DEFINITELY need new shoes (have done more than that already this year… haven’t gotten shoes since last summer. Eek!
August 26th, 2009 at 8:32 pm
Oh wow, those fruit spreads look so good. I think I’d like the asia flavor the best because I love raspberry so much. But I also love blueberries…..so, that one would be close..lol
August 27th, 2009 at 7:19 am
I love walking! And now that spring is just around the corner, I love being out and about!