7 Powerful Tips To Fix Bad Walking Posture

7 Powerful Tips To Fix Bad Walking Posture

1. What is bad walking posture?

Our gait often betrays who we are. It shows our confidence, the state we are in at the moment, our temperament, etc. It is no coincidence that in order to build our image of a character and in order to strengthen the image, professionals from the world of cinema use the emphasis on gait. 

But in this article we will not discuss the methods of attracting or repelling on a mental level, but will focus on the impact of our gait on our body and health, and the impact that bad walking posture has on our health and confidence.

Our foot comes in contact with the earth an average of 10 million times in our lifetime!

The load on the knees and feet reaches six times the weight of the body at each step. If we do not step in the right way, we shift the centre of gravity and increase the load on the waist, hips, knees and ankles. 

Our body adapts to this change and begins to react by changing the position of the above. This allows us to achieve stability and even distribution between the front and back of the body. That’s why it’s extremely important to fix bad walking posture.

2. How can you find out if you have a bad walking posture?

We will step correctly by pointing our feet forward with the toes pointing forward, our knees are in the direction of the toes, the pelvis is in a neutral position (we should not bring it forward or backward) so that we do not feel a load on the muscles in the lower part of the back or thighs, the chest should be anatomically convex forward, the shoulders are on the side of the body and relaxed down, and the chin is far from the upper chest.

This is the correct position of the body when standing! If you want to learn more about the correct posture of sitting, click here.

Now take a step by gently moving your body forward to change the centre of gravity. Place your heel on the ground and, concentrating on the point that comes in contact with the floor, distribute the weight. 

Now push forward slightly and feel the weight continue to be distributed to the outer middle of the foot. Slightly rotate the foot so that the thumb and forefinger point slightly inward and complete the step. 

The feeling is that the pressure falls on these toes, and then the entire weight of the body is distributed to the three fulcrums formed in the lower part of the foot. Repeat it every step of the way.

Checking your walking posture is the first step that you can take to fix bad posture.

But what happens if we don't step right? If we turn our fingers strongly inwards or outwards, the whole chain changes upwards. If we add the difference in the load on the foot, we will get an incorrect posture and discomfort. 

Consequences of this position of the feet can be shortening of one or more muscle chains, shortening of tendons, deformities of the spine - this causes compression of the intervertebral discs of the spine, a feeling of tension in the lower back during and after walking, difficult to move forward. or back. 

Thus, everything leads to a lack of mobility in the hip joints, tension in the knee ligaments, retraction of the chest to the pelvis and compression of vital organs. These are only the most visible consequences. 

And because we cannot talk about the body only in parts, because it is a whole, the compensation of the load continues to the shoulders, head and eyes. Maybe now the picture is complete.

3. 7 Tips to fix bad walking posture

3.1. Wear comfortable shoes

Investing in quality walking shoes is one of the most important and unfortunately most overlooked things when it comes to fixing bad walking posture. For most of our lives, we judge shoes more by their beauty than by their comfort, and when comfort always prevails, it is already too late and foot pain has appeared. This is what practice says.

What should a comfortable casual shoe be? First of all, it must be made of quality breathable material and have a soft insole without polyethylene in its composition. It is not desirable that the inner part of the shoes has any kind of wadding, because it can make the feet sweat when worn for a long time during the day and subsequently lead to skin problems.

The height of the sole is also important. It should be graduated, as under the toes it can be half a centimetre, and at the heel it can reach two and a half centimetres. 

A difference of two centimetres is universal for both men's and women's shoes and is considered the most comfortable for the health of the foot and spine. Choose shoes whose soles are soft and elastic to ease the strain on the spine with every step, and fix bad walking posture.

3.2. Point your feet forward

Whenever you step, your toes should point forward and almost imperceptibly your big toe should finish the step pointing slightly inward. The position of the feet determines the position of the hip joints, and hence their mobility. 

It has a lesser impact on the knee joint, but on the other hand, the correction of the way of stepping is part of the practices for the correction of the knees.  

By stepping forward, you fix the hip joint in the socket, release the tension from the twisted and overstretched thigh muscles, and at the same time activate the muscles on the opposite side of the tight ones to restore balance.

If you have just started working on changing your posture, you may experience some difficulty controlling your steps while walking. It is therefore a good practice to take a few minutes a day and try to control your toes forward as you move. 

Start with a distance of ten metres and gradually increase this distance until you begin to accustom your body, muscles and joints to this new movement, because it will perceive this change as a new movement for it.

3.3. Keep your back and shoulders straight

In addition to looking better when we are upright and becoming more attractive to others, maintaining a straight back and shoulders also benefits our health and helps us fix bad walking posture.

It helps us to breathe with the full capacity of our lungs while moving or sitting, and this happens because by opening our shoulders we automatically open the chest and straighten the back.

In addition to breathing better, we do not put a load on our lower back, as happens when we bend forward. Then we relax the shoulder girdle and chest down and all their weight passes into the lumbar region of the spine and the stomach cavity. 

Bloating and tension in the lower back are the most common complaints from people looking for a solution to the problem. Just a small movement of the shoulders back and down changes the entire structure and over time the tension disappears as well as any memory of a balloon belly.

3.4. Step with the whole foot

To fix bad walking posture, it is also important to step with the whole foot. 

Forget about stepping on your toes, about hitting your heels on the ground, and completely forget about dragging your feet!

They are harmful and incorrect for your posture. A large number of athletes acquire the foot strike typical of their sport, but even they know that this is not the correct way to operate the foot in everyday life, but years of training and habits have had their merciless effect on the body. Let's get back to people as a whole.

A little above we described how a correct step is carried out, but we will summarise again. To perform a step correctly, three points of our foot must come into contact with the floor. They are located in the middle of the heel, or to be more precise, about a centimetre and a half inward after the curve. 

The second point is located on the side of the foot about the middle of it and is located about half a centimetre inward. And the third point is located right in the middle of the thumb. Now imagine how with each step you have to successively press these three points into the floor. Shall we start exercising?

3.5. Don't look at your feet, look 5 metres ahead

In order to fix bad walking posture, it’s also important to not look at your feet.

This is an important rule for the health of the eyes and muscles of the shoulder girdle, and very often it can become the reason for changing the position of the shoulders, back and neck without realising it.

Looking down at our feet, we tilt our head and the supporting muscles of the neck are activated to hold the weight and, after about ten minutes, these muscles begin to work because of the atypical and prolonged work for them, and after a few more they begin to engage and other muscles around us to keep the head down position and not drag us forward and fall. 

After just fifteen minutes of walking, we start to feel discomfort in our neck and shoulders. In fact, if you follow this rule and apply it, you will feel how good you will feel.

Of course, mountain routes, rocky areas or cobblestone streets are exceptions to the rule, but if they are part of your daily life, you can certainly try to implement it.

3.6. Carry your luggage with two hands or divide it into two equal parts for each hand

This is a very useful tip that is rarely taken into account when talking about the effects of our daily activities on our body, and the ways to fix bad walking posture. In fact, a significant percentage of the so-called imbalance in the chain muscles (front, back, left, right) is due precisely to the incorrect distribution of the weight of the load we carry. 

It may be the handbag that we always carry on our right shoulder, and therefore on examination it is found that the muscles in the upper left part of the body are shortened and the shoulder is raised higher than the opposite one, which in general does not bear the same load. 

The bags with purchases from the supermarket - one overflowing to the top, and the other with whatever is left - also cause an imbalance. One weighing seven kilograms and the other two. The body twists in the opposite direction to compensate for the weight, and the muscles on that side shorten several times more.

Carry your handbag on your right shoulder for a while, then switch and carry it on your left. It will be a little unusual for you, but you will quickly get used to it.

Divide your purchases more or less evenly into two, four, etc. bags if the products you have purchased are of such a quantity as to require it. If possible, use a shopping cart to take your products to the car, rather than carrying them in your hands. Save some of the daily effort!

Carry loads over ten kilograms with both hands and in front of you even if they are packed in a small and compact package. Or, again, alternate the sides you load over a period of time. This applies even to lifting and carrying children and pets in order to avoid bad walking posture.

3.7. Maintain a healthy weight

People who are overweight generally put a lot more strain on their lower body than people who are at an optimal and healthy weight. Joint and bone problems, varicose veins and swelling around the ankles are common. 

In fact, in order to deal with the swelling, they need to move, take walks or swim, and this will lead to a reduction not only of the swelling, but also of some of the extra pounds.

Maintaining a healthy weight is important for overall health. It is also self-correcting, and I advise you to apply it whenever you find it necessary. A healthy weight does not mean not having fat, not eating sweets or having six plates, it is much more than that. I will give you these examples to create a vision for yourself.

You can be thinner than that, you can be more athletic than that, but if you're any of those ages and weigh around those pounds, you're still at a healthy weight. Allow yourself a maximum of three kilograms above it, and immediately after that start reducing them. 

Don't wait for your weight to fix bad walking posture, self-esteem and everyday life.

4. What are the benefits of good walking posture?

4.1. It reduces the load on the joints and prevents back and lower back pain

If we fix bad walking posture, we will reduce the tension in the back and waist and gradually it will completely disappear. When we correct our posture, the weight that the upper body puts on the intervertebral discs will be properly distributed in the middle and they will relax to continue to do their job correctly as shock absorbers of the spine.

The deep musculature around the spine and waist will also become balanced and so you will more easily correct the incorrect position of your pelvis, which is also one of the consequences of poor posture and lower back pain. 

And when the muscles in the core relax and the hip joints move, you will be able to stretch your lower limbs and back much more successfully. And all this only if you work on improving your bad walking posture.

4.2. Keep leg and torso muscles active

Do you want to have tight thighs and abs?

The process of walking is a complex mechanical process involving a huge number of muscles, the majority of which are located in the lower half of the body. With each step, these muscles shorten and tone, and what may surprise you is that the lumbar muscles work most actively to keep the body upright and balance it when we shift our weight from one leg to the other.

Even just standing up will get those muscles working and tight. If you have proper walking posture, the muscles in your mid-body and thighs will be actively working, which means you'll be building strong abs and tight thighs as you walk. But as theory without practice means. 

Stand up, assume a correct posture with the main joints one above the other (ankle, knee, hip, shoulder) and the pelvis in a neutral position. The muscles of the thighs, buttocks and abdomen will be activated and this will be noticeable to you.

4.3. It has a positive effect on self-esteem and the overall impression others get

Fixing bad walking posture also has a positive effect on your self-esteem.

We are social creatures and as such we have the need to make a good impression even at a deep subconscious level. The way we move, stand or sit says a lot about our personality and is the first tool we use to create a certain impression about ourselves.

This will be the first thing people will see about us and saying this brings to mind all the Hollywood movies that show a confident lady gracefully moving down the street or the ease with which a successful businessman steps out of his limousine.

You don't have much confidence in a guy with slouched shoulders who looks at you from under his eyebrows, do you? And what kind of impression does a person with a bulging belly leave on your body? 

By straightening your back and shoulders, tightening your muscles and moving briskly, you yourself begin to feel more confident and like the reflection in the mirror. And when we like what we see, we radiate happiness, confidence and self-love. And we attract that in our lives, in our work, in love and in friendship. Might be a good idea to try.

5. The importance of fixing bad walking posture

Human history does not remember a more sedentary life than the modern one. We spend a large part of our day in a sitting, semi-reclining or lying position, and acquired spinal curvatures and poor posture as a result are increasingly common. Every second person in developed countries complains of back, neck or joint pain. The question we are beginning to ask ourselves is whether there is a "reverse" evolution of the human species?

We are made to move and the best example I can give is children. When we are born we learn to breathe, our first skill. Our second skill is related to movement. First we roll over, then we crawl, we stand up, and finally we start walking. 

In order for a child to stand and take his first step, he must distribute his body weight in such a way as to maintain balance. We must also do so to maintain the balance of our already strengthened body. And what will happen if we do?

By straightening your back and opening your chest, you will not only begin to breathe more deeply and better, from which the whole body will feel a change, from the muscles to the skin, but you will also reduce discomfort in the back and lower back. 

Walking correctly will improve joint mobility in your lower body, change the way your body proportions look, and get tight thighs and abs. Looking forward, you will exude confidence and be attractive to everyone. Step by step to a better life.