Continuum Fitness & Movement Performance – Registered Kinesiologist Ottawa

Power Walking – tips to add intensity to your walks!

Power walking can be an excellent cardiovascular activity to incorporate into your exercise routine.  It can be performed outdoors or indoors on a treadmill.   NBC news recently described walking as the ‘most underrated form of exercise’.

Walking provides mental, physical, cardiovascular, lymphatic and mood enhancing health benefits.  It can be used as a post injury/surgery/pregnancy low impact activity while you build up tolerance to higher loads and impacts.  Why not amp it up?  While it’s not necessary to walk at Olympic race walking speeds, there are certainly ways to increase speed and intensity.  Here are a few tips:

1. Walk with runner arms

As you increase your walking speed, straight arms will slow you down.  Aim to bend your arms between 45° and 90° and drive your elbows back, maintaining the elbow bend.  Avoid having the hands cross the midline of the body and keep hands soft.

2. Push off your toes

Walking typically has us strike with our heels, roll through the foot and push off the toes.  Aim to accentuate the toe push off to help propel you forward.   The toe push off may enable more optimal hip extension and fire your gluteus maximus – your primary hip extensors.

3. Take smaller steps (yes, smaller)

Often when clients are starting to walk faster, they take bigger steps.  This can lead to over-striding, back discomfort and altered gait mechanics.  Aim to take short, quick steps and maintain your center of gravity over your center of mass (not behind it).  Think of landing on a solid pillar with your ankle directly underneath you.  As you perfect this technique, you can work on increasing stride length with increased speed.

4. Maintain tall posture

Aim to align ears, shoulders, hips, knees and ankles.  Walk tall but keep your ribs over your hips.  Think of a long thoracic spine.  Maintain this alignment and avoid breaking or leaning at the hips.

5. Add variety!

Add sprint intervals between light posts, add hill repeats for added challenge, try walking on varied terrain if it’s stable, sneak in walking lunges for short distances, squat or calf raise at stop lights and try walking backwards if it’s safe and clear (this can temporarily alleviate shin discomforts).

Power walking can be an effective cardiovascular exercise that’s low impact, functional and invigorating!  Remember to warm up and cool down with a slower walking pace and use benches, trees or walls for stretching and support.  Enjoy!

For a live demo of the tips, have a peek at our CTV Morning Live segment here.

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