Fitness Walking Precautions
While walking may be something you do every day, walking for fitness does have some things to watch for. Common mistakes are made that can harm you or cause you to lose your balance more easily. Be sure to keep these things in mind.
Proper Posture
Watching your posture is key, as with any exercise. Be sure to tuck your pelvis inward, rather than allow your back to hollow out. This poor posture can intensify back strain and cause fatigue and soreness. Try to imagine a string pulling your head up from the neck. Allow your spine to follow as you walk. Much like keeping the proverbial book balanced on your head, your walking posture needs to be prim and proper to avoid difficulties.
Essential
You should not watch your feet while walking. When you do this, you tend to lean forward. This posture can cause you to round your shoulders, leading with your head and neck. It can also exaggerate your waddle. Your feet should come out in front, from the hip. When you watch your feet, you tend to rotate them slightly differently.
Invest in Comfortable Walking Shoes
The proper shoes are also very important when walking. You may choose to just use your athletic shoes, but if you start to put any mileage on your feet with walking, you will notice that your feet are not very forgiving.
For this reason, it is recommended that you invest in a pair of shoes that you use simply for walking and other forms of exercise. Go to a sporting goods store and allow the salespeople to help you find the shoe that is right for you. Use these shoes only when you exercise, as it will prolong their life and your budget.
Exhaustion and Overheating
Your exertion needs to be monitored, as with any form of exercise. You will want to avoid becoming too exhausted. If you begin to feel winded, remember the talk test: Could you still carry on a conversation without gasping for breath? If the answer is no, stop what you are doing and rest before heading back home.
What should my heart rate be?
Your target heart rate is calculated by subtracting your age from 220. You want to be between 65 and 85 percent of that number. For example, if you are 30, your maximum heart rate is 190. Multiply that by .65, and then .85, and your target range would be 123 to 161.
Overheating can also be a problem. This is true, even in cold weather. Be sure to dress in layers. This allows you to remove a layer of clothing if you need to do so. If it is cold outside, dress one layer warmer than you think you might need. This will allow you to remove a layer as you begin to warm up from walking.
You will also want to be sure that your clothing is loose. As your belly expands, wearing your partner's sweats, or specific maternity jogging pants or exercise pants may be a must. This will also help prevent overheating. Check the fabric — some might even provide wicking, pulling water away from your skin as you sweat.
