You may think you're walking just fine, but chances are, you're not.
According to Joanna Hall, a sports scientist and founder of the WalkActive method, most people could significantly improve the way they walk.
"Anybody and everybody can walk better," Hall told The Post.
"If we can take something that is like the glue of our life and achieve it to the best of our ability, the effect can be deeply profound."
Hall identifies four common mistakes that not only hinder fitness goals but can also take a toll on the body. These missteps often arise from three main factors: muscular imbalances, our increasingly sedentary lifestyles, and personal experiences such as past injuries or surgeries.
"These three factors create four common mistakes that the vast majority of us make," Hall explained. Let's dive into the most frequent walking errors.
1. Using the Wrong Muscles
A frequent source of lower back pain after walking is relying on the wrong muscles. "The first mistake people make is overusing their hip flexor muscles, which are naturally tight," Hall said. Instead, we should engage our posterior chain — the muscles running from the upper back to the calves. Overuse of hip flexors can shorten stride length and lead to a stiff, robotic walk. In fact, research suggests this improper muscle engagement limits the distance we can walk.
2. Passive Foot Strike
Landing flat-footed or with a "passive foot strike" is another common error. Each foot has 26 bones and 33 joints, which are designed for stability, flexibility, and impact absorption. But when walking incorrectly, the passive foot strike negates the ability to use these joints effectively. Hall also noted that modern shoes with narrow fits can cause toes to scrunch, further restricting natural movement. This can result in knee pain and ineffective hamstring function, which throws off walking mechanics.
3. Poor Head Position
Your head plays a crucial role in walking, yet many people tend to lean forward, especially when looking at their phones. "This has huge implications on the way the body moves," Hall explained. When you lean forward, your head feels heavier, straining the upper back muscles and limiting spinal rotation. Poor head posture also restricts your diaphragm's movement, reducing the volume of oxygen entering the body, which impacts breathing efficiency.
4. Neglecting Your Arms
Finally, many people let their arms dangle without engagement while walking. Hall points out that this limits whole-body movement and affects abdominal muscle activation, which helps create shape around the waistline. Engaging your arms while walking briskly can activate both upper and lower body muscles, helping you burn more calories and improve posture. Failing to use your arms properly can lead to poor posture and reduced spine rotation, further compounding the other walking mistakes.
By addressing these four common missteps, you can improve your walking technique and enjoy the full range of benefits from this essential movement.
