Why is posture important in correct walking?

Experts state that correct technique when walking as an exercise helps prevent injuries and makes the workout more effective and enjoyable, emphasizing the importance of posture in walking. “When walking, keep your head upright and look forward,” said Prof. Dr. Deniz Demirci, adding, “Your chin should be in a neutral position, not too high or tucked into your chest. Your shoulders should be back and relaxed, and you should not hunch.” Prof. Dr. Deniz Demirci noted that stride length is important in walking, emphasizing that regardless of the type of walk, stride length should be maintained consistently.

Prof. Dr. Deniz Demirci, Head of the Physiotherapy and Rehabilitation Department at Üsküdar Üniversitesi Faculty of Health Sciences, drew attention to important tips for correct walking and the importance of using the right equipment.

Posture is important when walking!

Addressing points to consider while walking, Prof. Dr. Deniz Demirci said, “When walking as an exercise, correct technique prevents injuries and makes your workout more effective and enjoyable. Posture is important in walking. When walking, keep your head upright and look forward. Your chin should be in a neutral position, not too high or tucked into your chest. Your shoulders should be back and relaxed, and you should not hunch.”

Consistent stride length should be maintained

Prof. Dr. Deniz Demirci noted that stride length should be consistent in walking, stating, “Stride length is important in walking; regardless of the type of walk, stride length should be maintained consistently. When walking, one foot should always be in contact with the ground. Walking begins with a heel strike, then the foot rolls through to the ball, and finishes with a powerful push-off from the toes. The focus should be on quicker steps, not longer ones. Arm swings are important during walking. This turns walking into a full-body exercise.”

Prof. Dr. Deniz Demirci said, “If you can talk while walking but can't sing the lyrics of a song, you can understand that you are walking at a brisk pace.”

Athletic clothing should be preferred…

Emphasizing that walking clothes should be comfortable and not too tight to allow free movement, Prof. Dr. Deniz Demirci said, “Some athletic garments are made of special polyester or nylon sweat-wicking fabric that helps draw moisture away from your skin. They are designed to move sweat to the outer surface of the fabric, allowing it to evaporate quickly. Layering can be beneficial as your body temperature may change throughout your walk.”

Walking shoes should be comfortable and provide adequate support

Emphasizing the importance of shoe selection when walking, Prof. Dr. Deniz Demirci advised, “You can walk with any comfortable shoes or sneakers that provide adequate support and don't cause blisters. If you're walking to work, you can wear your usual work clothes with a comfortable pair of shoes and change your shoes when you get to work.”

Take these precautions for long walks

Prof. Dr. Deniz Demirci noted that some precautions can be taken for planned long walks, saying, “For long walks, it can be useful to pack some water, healthy snacks, a spare top, sunscreen, and a sun hat in a small backpack. If you regularly start taking longer walks, you might need to get a waterproof jacket and some special hiking shoes for more challenging routes.”

Walk before or after meals!

Prof. Dr. Deniz Demirci offered suggestions to increase walking, saying, “Exercise at moderate intensity for at least 30 minutes most days of the week. Walk to work 1-2 times a week. Take a brisk 10-15 minute walk during your breaks. Take a brisk 10-15 minute walk before or after meals. Take the stairs; avoid using elevators and escalators. Be active at home too. Do some gardening. Walk your dog. Walk to the grocery store.”

Tips for safe walking!

Prof. Dr. Deniz Demirci also listed his recommendations for safe walking as follows:

Walk on sidewalks where possible. If walking on streets, always face oncoming traffic.

Avoid walking after dark. If you choose to walk, do so on well-lit streets, wear reflective accessories and light-colored clothing, and carry a flashlight, a whistle, and a cell phone.

Walk with a purpose. Try to appear as if you know where you are going and walk briskly.

Let someone know where and when you'll be walking so they know your location and when you'll return.