Below are three common walking mistakes people make, along with suggestions on how to correct these bad habits one by one.
Below are three common walking mistakes people often make, along with suggestions on how to correct these bad habits one by one.
Mistake 1: Poor Posture
Race walking coach Bonnie Stein points out: “Many walkers get injured for a simple reason—they don’t walk straight enough.” The most common posture mistakes when walking include two types: looking down, or lifting the head too high, causing the body to lean backward. Both postures can lead to loss of balance, putting excessive pressure on the lower back muscles, which may result in strains and pain.
Correction: Don’t look up or down—keep your gaze forward, and align your neck and body in a straight line. Pay more attention to your posture while walking and correct any improper movements promptly.
Mistake 2: Too Loose Body Posture
Swinging arms too widely, taking overly large steps, or stomping your feet are all common signs of a loose, uncontrolled walking posture. People who walk against proper form not only affect their speed but may also cause shin inflammation and soreness.
Correction: Keep your arms close to your body—excessive arm swinging wastes too much energy. The ideal arm-swinging motion is to keep your arms bent at 90 degrees, with elbows close to the body, swinging forward and backward. At the same time, your steps should be uniform and maintain a normal stride length. Strides that are too large or too small can both impact your speed. A simple way to measure your normal step length is to straighten one leg, bring the heel close to the ground without touching it, then lean your body forward—the spot where your front heel lands is your optimal natural step length. As for foot placement, try to land more gently; heavy stomping only wastes the energy that should be propelling you forward.
Mistake 3: Repetitive Routes
Everyone knows that the more fun the exercise, the better—but experts point out that many people are too lazy to plan their routes. “Many walkers are unwilling to plan interesting routes, so they end up walking the same path repeatedly and eventually find it boring.”
Correction: Change your scenery—walk different paths, and occasionally try hiking. During your walks, try varying your pace—for example, walk at top speed for 30 seconds, then relax for 90 seconds; or walk longer distances to further challenge your physical ability. However, experts suggest increasing your weekly walking distance by no more than 5%. Also, take a rest day or two occasionally to avoid overexertion.
Incorrect walking posture can make your legs look unattractive
1. Kicking Walk
Some people, seemingly afraid of dirty water or grime on the ground soiling their shoes or pants, develop a habit of kicking as they walk. When kicking walk, the body leans forward, and only the toes touch the ground, then the knees bend and the heels lift up. As a result, the waist muscles are rarely engaged. If you have a habit of kicking walk, be cautious—it may cause your entire legs to become thicker.
2. Stomping Walk
Similar to kicking walk, but in this case, the feet stay on the ground longer. The body’s weight is pressed entirely onto the toes before lifting off again. Over time, this can lead to increasingly developed calf muscles, resulting in unsightly “calf thighs.”
3. Pigeon-Toed or Duck-Footed Walk
Many Japanese women tend to walk pigeon-toed. However, this posture, if maintained long-term, can lead to O-shaped legs. If you have a habit of walking duck-footed, beware—this posture causes the knees to splay outward, distorts the shape of the legs, and can also lead to O-shaped legs.
4. Tiptoe Walk
This style is actually intended to make the walk appear more graceful. However, by putting too much force on the toes, the knees end up bearing too much strain on the calf muscles, which can easily lead to the development of “calf thighs.”
Do you recognize any of these four walking postures in yourself?
Although walking is a skill learned since childhood—and many people’s postures are already fixed by adulthood—you can still develop the correct posture through consistent practice.