When walking for exercise, pay more attention to the way you walk than when you walk in your daily life. Doing so lets you burn more fat and prevent injury. Keep the following instructions in mind during your walking exercise.

Posture
Keep your body in a natural posture (shoulders and pelvis maintained horizontally when viewed from the front, and the ear located straight above the shoulder when viewed from the side). Walk with your head held up as if by a string from above, and try not to bend forward.

Eyes
Look 10 to 15 meters ahead of you.

Face
Face straight forward, with your chin tilted slightly downward.

Hip joint
When swinging your leg forward, make sure that the base of the leg extends properly.

Knee
Keep your knee straight when the forefoot lands.

Legs
1. Let the heel land first;
2. Move so that the body weight is applied across the entire sole of the foot;
3. Shift the body weight from the heel to the toes, as if grabbing the ground with the sole of the foot, and take a long stride.

Shoulders
Keep your shoulders relaxed.

Breathing
Coordinate your breath to your steps. Practice rhythmic breathing, inhaling twice and then exhaling twice. Inhaling from the nose and exhaling from the mouth makes it easier to breath and helps prevent you from feeling thirsty.

Arms
Bend your arms lightly and swing them in a compact arc.

Waist
Keeping your waist as high as you can makes it easier to kick your leg forward. Take a long stride while moving your pelvis back and forth and swinging your arm backward to build up momentum.

Our website (hamaspo.com) lets you find out about the walking routes in the area of your choice and search for information on walking events. Use the website to find the walking route best suited to your exercise needs and the walking events that might interest you.

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