1. Stretch Before Walking
Before walking, gentle stretching should be done to prepare the joints and muscles for the increased range of motion needed. It is important to take an easy five-minute walk to warm up the muscles before stretching, so they're not completely cold when stretching.
Discuss the best way to do stretches with a healthcare practitioner, and be sure to include the neck, arms, hips, upper and lower leg muscles (including the hamstring muscles in the back of the thigh), and ankles.
2. Brisk Walking
Walk briskly, but as a general rule, maintain enough breath to carry on a conversation.
3. Warm-Up
Start with a 5-minute walk and work up to walking for at least 30 minutes (roughly 2 miles) at least 3 to 4 times a week.
4. Correct Posture
Maintain good form while walking to get the optimum aerobic benefit with each step and help protect the back and avoid injury. These elements of the form should be followed:
Head and shoulders:
Keep the head up and centered between the shoulders, with eyes focused straight ahead at the horizon. Keep the shoulders relaxed but straight - avoid slouching forward.
Abdominal muscles:
It is important to actively use the abdominal muscles to help support the trunk of the body and the spine. To do this, keep the stomach pulled in slightly and stand fully upright. Avoid leaning forward as you walk.
Hips:
The majority of the forward motion should start with the hips. Each stride should feel natural - not too long or too short. Most people make the mistake of trying to take too long of a stride.
Arms and hands:
-While walking, the arms should keep in motion, swinging front to back in pace with the stride of the opposite leg. Arms should stay close to the body, with elbows bent at a 90-degree angle. Remember to keep hands relaxed, lightly cupped with the palms inward and thumbs on top. Avoid clenching the hands or making tight fists.
Feet:
With each step, land gently on the heel and midfoot, rolling smoothly to push off with the toes. Be mindful about using the balls of the feet and toes to push forward with each step.
5. Try To Avoid Treadmill
Try to avoid using a treadmill as much as possible. If using a treadmill is the only option left for you, all the above guidelines are still important. Using a treadmill isn’t the same as running on a track, but it can be a great alternative for people concerned about their physical safety and live in a place where the weather is bad.
Ways To Avoid Injury:
Get a replacement safety key for your treadmill. You can get a replacement safety key directly from your treadmill manufacturer. Another option is to purchase a universal treadmill safety key from Amazon or any sporting goods store.
Best Treadmills:
A few brands that offer treadmills with longer arm rails are Landice, Sole, and LifeSpan. Sometimes treadmills with longer arm rails are referred to as medical or hospital treadmills, such as the LifeSpan TR8000i Medical Treadmill.
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