{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "walk",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "soleus",
        "role": "prime-mover"
      },
      {
        "muscle": "gastrocnemius",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-femoris",
        "role": "synergist"
      },
      {
        "muscle": "vastus-lateralis",
        "role": "synergist"
      },
      {
        "muscle": "vastus-medialis",
        "role": "synergist"
      },
      {
        "muscle": "tibialis-anterior",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "subtalar",
        "actions": [
          "inversion",
          "eversion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "cardio",
      "conditioning"
    ],
    "movement_patterns": [
      "gait"
    ],
    "mechanics": "compound",
    "force": "not-applicable",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "treadmill"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1104"
  },
  "id": "oec:walking",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart, shoulders relaxed, and arms loose at your sides.",
      "Fix your gaze straight ahead with your chin level and torso upright."
    ],
    "steps": [
      "Step forward with one foot, striking lightly with the heel and rolling through to push off with the forefoot.",
      "Simultaneously swing the opposite arm forward in a natural, fluid arc.",
      "Repeat with the other leg to establish a continuous, rhythmic walking gait.",
      "Maintain a steady cadence and upright posture throughout the bout."
    ],
    "breathing": "Breathe naturally and rhythmically in synchronization with your stride cadence.",
    "cues": [
      "Tall posture",
      "Heel to toe roll",
      "Relax the shoulders",
      "Natural arm swing"
    ],
    "common_faults": [
      {
        "fault": "Slouching forward or looking down at the feet",
        "correction": "Keep your gaze forward toward the horizon and pull your shoulders gently back and down."
      },
      {
        "fault": "Overstriding by reaching the lead foot too far forward",
        "correction": "Take shorter, quicker strides so your foot lands closer beneath your center of mass."
      }
    ],
    "safety": {
      "precautions": [
        "Wear supportive, well-fitting athletic shoes suitable for walking terrain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "distance",
          "heart-rate",
          "pace",
          "cadence",
          "calories"
        ]
      },
      {
        "required": [
          "distance",
          "duration"
        ],
        "optional": [
          "pace",
          "heart-rate",
          "cadence",
          "calories"
        ]
      }
    ],
    "records": {}
  },
  "name": "Walking",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Walking",
        "url": "https://wger.de/en/exercise/1104/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:jogging"
    },
    {
      "type": "regression-of",
      "target": "oec:running"
    },
    {
      "type": "part-of",
      "target": "oec:run-walk-intervals"
    }
  ],
  "setup": {
    "position": "moving",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A foundational low-impact aerobic exercise involving continuous, alternating bipedal forward locomotion."
}