It seems there are numerous things we might be doing incorrectly in life, and surprisingly, walking is one of them.
Like many others, I’m frequently discovering that I’ve been doing certain activities the wrong way, such as turning food items while cooking.
For years, I believed that this instruction referred to flipping the food itself, like fries. However, I recently learned it actually means rotating the baking tray 180 degrees to ensure even cooking.
Walking is another activity we might not be doing correctly, according to Joanna Hall, a sports scientist and the creator of the WalkActive method.
In an interview with the New York Post, Hall identified four common walking mistakes.
Many of us, myself included, may not be aware of which muscles are engaged when walking, but if you experience a twinge in your lower back, it might indicate that your walking technique needs adjustment.
“The first mistake people make is overusing their hip flexor muscles, which are naturally tight,” Hall stated.
“We actually want to be tapping into our posterior chain,” she added, referring to the muscle group that runs from the upper back down to the calves.
Relying too heavily on hip flexors while pulling in glutes and abs can cause tightness and shorten your stride.
According to Bristol Nordic Walking, passive foot strike occurs when the foot lands flat on the ground instead of rolling from heel to toes.
“Not only does this compromise the ability of the body to cushion the impact and transfer the force, it also jars and stresses the whole of your skeleton,” their website explains.
Discussing this further with NYP, Hall noted: “Wherever we have a joint, we’re meant to have movement. But when we walk wrong – because we have a passive foot strike and overuse our hip flexors – it negates our ability to use all the joints in our feet.”
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This incorrect walking style can lead to knee pain and discomfort, and also hinders the proper function of the hamstrings, affecting overall walking mechanics.
Many of us are guilty of looking down at our phones while walking, which can impact our walking form, according to Hall.
“People tend to lean forward from the head,” she explained. “This has huge implications on the way the body moves.”
Leaning your head forward can strain the upper back muscles and restrict the spine’s full rotational ability.
“We want to encourage rotation of the spine because it improves our mobility and our posture,” Hall added.
Tilting your head forward also reduces oxygen intake, as it limits diaphragm movement.
Perhaps it’s time to explore the Gen Z trend of ‘silent walking’?
Have you tried running without your arms? If so, you’ll understand its difficulty, and the same principle applies to walking.
“When the arm doesn’t do anything, we’re losing out on the ability to have whole body movement,” Hall explained.
“It specifically limits our ability to utilize the abdominal muscles and create shape around the waistline.”
Engaging your arms while walking can also help burn more calories.