By Marge

23 January 2008 15:30

I try to walk every day because I know it’s good for my health, but I am worried about the wear and tear on my joints. Is there a particular technique I should use to get best results?

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Yours Expert Answer

By Yours Fitness Expert

It is good practice to take frequent, shorter steps – this not only gives you a better workout but also puts less pressure on your joints.

It’s important to think about your posture and how you walk, good technique will help you avoid injury and you’ll feel less tired so that you can walk further.

Make sure your heel strikes the ground first and then roll through your foot to your toe,  

Swing your arms at your side, don’t let them cross over your body as your walk, keep your elbows at a 90-degree angle and curl your fingers in. Don’t clench your fists though because it can raise your blood pressure.

Stretch your spine upwards and try to reach up to the sky with the top of your head.

Keep your head in line with your spine, so your chin isn’t stuck out in front of you, which can make it hard to breathe. Keep your chin parallel to the floor.

Hold in your tummy to support your lower back. Try not to let your hips sway because it puts pressure on your hip and knee joints, something you should always avoid, especially if you’ve had hip or knee surgery. ‘Imagine that you have a full glass of water on each hip that you need to keep balanced.

*Do consult your GP before starting an exercise programme, especially if you suffer from heart disease, high blood pressure, a joint or back problem, if you are overweight or have a serious illness.