Walking
oec:walking
A foundational low-impact aerobic exercise involving continuous, alternating bipedal forward locomotion.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: walk
How to do it
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.
Movement
- 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
- Slouching forward or looking down at the feet
- Keep your gaze forward toward the horizon and pull your shoulders gently back and down.
- Overstriding by reaching the lead foot too far forward
- Take shorter, quicker strides so your foot lands closer beneath your center of mass.
Safety
- Wear supportive, well-fitting athletic shoes suitable for walking terrain.
Muscles
Joints
- Hip: Flexion, Extension
- Knee: Flexion, Extension
- Ankle: Plantarflexion, Dorsiflexion
- Subtalar: Inversion, Eversion
Details
- Movement
- Gait
- Modality
- Cardio, Conditioning
- Mechanics
- compound
- Force
- not applicable
- Laterality
- alternating
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- None
- Record
- Duration; or Distance and Duration
- Load
- none
Related
- regression of Jogging
- regression of Running
- part of Run-Walk Intervals
Sources
- wger: Walking (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.