BAC Training Tip - Walking Posture

Purpose: To walk in an optimal position promoting good body mechanics, energy efficiency, and increased exercise intensity.

Target Areas: Arms, legs, and "core" abdomen and back muscles.

Who Can Benefit From This Exercise: Anyone. Appropriate for all age groups.

Instruction: Walk with your eyes focused straight ahead (not at the ground), chest up, shoulders relaxed, elbows bent at a 90 degree angle, and relaxed hands in a thumbs up position. Walk swinging arms freely, front hand raises up to a chest height and back hand to hip height. You should walk so your front knee stays slightly bent and you land on your back heel, roll forward onto your forefoot, and push off with your toes.

Additional Hints: When walking on a treadmill, avoid placing your hands on the handrails, unless you need to for balance. Swinging your arms will increase your ability to walk at a faster pace, improve your posture and optimally strengthen your core muscles.