Step by step tips to walk smarter and make a well and good posture.

[Walking posture] After a 60-minute yoga class, you roll out of savasana, say your Namaste, and step out of the studio. You might think you’re properly poised to face the day, but the moment you hit the street, however, you begin undoing all of the strengthening and lengthening you accomplished over the past hour. The reason? “Most people don’t walk with proper alignment,” says Karen Erickson, a New York City-based chiropractor. “From all of the sitting that we do during the day, our hips flexors are tight so we walk with our hips flexed, our back arched, and our bum behind us.
At the same time, we’re always looking down at our cell phone, which causes the body to hunch forward. It’s a prescription for aging.” In fact, bending over to browse your Facebook feed causes your head to exert about six times its normal force on your neck, which can lead to early wear and tear, reports the journal Neuro and Spine Surgery.So how do you ace the walk to make sure your body isn’t doing more work than it needs to—or worse, undoing all of the work you just did?
1. Walking with proper posture starts with your sternum. “When you lift your sternum up, it automatically puts your shoulders and neck into correct alignment so you don’t even have to think about them. Unless you’re walking on ice and have to look down, gaze 20 feet ahead of you and see where you’re going,” says Erickson.
2. The bag that you carry matters. “Bags that are too heavy, too short, or too long interfere with your ability to swing your arms naturally,” Erickson says. Normally, your arms and legs move in opposition so that your right arm swings forward when your left leg steps out. When a bag is in the way, however, your arms don’t flow as freely and this can affect your alignment from head to toe.When it comes to your footwear, sporting the wrong shoes can impact your gait. “Ideally, you want to strike with your heel and roll through your foot as you walk,” she says. While heels are an obvious strut-killer since they’re difficult to walk in, flip-flops, mules, ballet flats, and clogs can be just as bad, Erickson says. “They force you to grab with your toes in order to keep them on your feet and as a result interfere with your heel-toe stride. They also make your gait shorter so you’re not getting the full range of motion in your hips, ankles, and feet when you walk.” Over time, walking in these kicks can contribute to painful foot conditions such as plantar fasciitis, Achilles tendonitis, and bunions, which will surely keep you off of your feet. Sneakers are ideal, but not always stylish. Your best bet is to give shoes the shake test before you buy them, Erickson explains. Shake your foot around and if the shoe stays on your foot without gripping with your toes then you’re probably good to go.
4. Allow the leg that’s behind you to linger there for a nanosecond longer before stepping it forward. “Tight hip flexors means we tend to shorten our gait more than we need it to, so lengthening your stride gives you a nice stretch along the fronts of your hips and your quadriceps,” Erickson says. “Proper walking can be like yoga in action.” And when you do it fresh out of the studio, you’ll keep the good vibes flowing all day long.Relax shoulders and keep them back and down
Stand tall with a slightly lifted chest and a straight back
Opt for a rucksack that distributes weight evenly across shoulders
Bend arms 90 degrees at the elbow and swing in time with the opposite leg. This balances the body
Point chin down and pull in slightly to place neck in a neutral position. This supports the head and prevents neck pain
Check hips are level; knees pointing forwards. keep pelvis tucked under torso
Check steps are of equal length
Don’t tilt your head to one side, hold it straight
Don’t slump your shoulders
Don’t strike the ground with your toe first. use your heel first, then feel the pressure roll towards balls of your feet, then push off your toes
Source: Richard Handford, Society of Chiropodists and Podiatrists
Brisk walking
Now up the ante with some brisk walking. According to the National Health Service, regular brisk walks increase cardiovascular fitness, create a faster metabolism, improved bone density and a decreased risk of illnesses such as coronary heart disease, diabetes and
cancer .
“If getting fit and losing weight is your aim,” Gallagher explains, “I would suggest walking briskly with the correct posture three to four times a week for about 30-45 minutes. If you’re walking at the right pace you should be slightly out of breath but still able to talk. Brisk walking also eases stress, helps us to sleep better and improves our carbon footprint.”
Walking-related injuries
While walking can be a great way to get in shape, an incorrect technique or the wrong footwear can cause more harm than good.
“If somebody is walking with a bad posture or wearing shoes that destabilise them, their muscles are forced to work extra hard to compensate and support their body, which can lead to muscle soreness and joint problems,” says Richard Handford. “The best shoes are those which envelop the heel, lace up to secure the foot and provide plenty of support under the foot. Good quality trainers and Doc Martin shoes are ideal.” Walking for pleasure
Of course, there is one thing that walking can do for almost all of us: bring us pleasure. Even the most committed couch potato can enjoy an invigorating lunchtime or weekend stroll. Here are a few of our favourites:
Best Coastal Walk The North Norfolk Coast Path, Hunstanton to Cromer: 45 miles. Spread it over a week’s trip or tackle a smaller section in a day – a mixture of low cliffs, sand dunes, beaches, sea and fresh water marshes. Excellent for spotting birds and seals.
Best City Walk The Unknown East End, London. Explore the paradoxical nature of London’s East End: once the worst slum in Europe, but now one of the richest areas in terms of artistic expression.
Best Woodland Walk Ingleton Waterfalls Trail: 4.5 miles. Leads you through ancient oak woodland and magnificent Yorkshire Dales via spectacular waterfalls and geological features. Includes the Thornton Force, one of the finest waterfalls in Yorkshire.
Best Hill Walk : Coniston Fells Walk, Lake District: 9.5 miles. Stunning views from the top of the ridge. Rated as “very hard, some scrambling required”, it’s one for more seasoned hill walkers.
WHAT DOES YOUR WALK SAY ABOUT YOU?
According to body language expert Robert Phipps, the way we walk is central to making a good (or bad) first impression.
“Rightly or wrongly, people will automatically attribute personality traits to your posture and gait,” he says.
Here Phipps reveals just what your walk could be revealing to others.
Rushing This person is stressed and out of control. They appear to be constantly on the verge of missing a deadline or breaking a commitment. The rusher is stressful to be around.
Striding Those with a wide gait know where they are going in life and are taking big steps to get there. They tend to be goal-oriented.
Swaggering This is a deliberate gait put on to tell everyone: “I’m important; don’t mess with me; I give as good as I get.”
Ambling People who can afford to take their time are either very relaxed or totally in control of their affairs, which gives them an attractive air of confidence.
Shuffling This person lacks direction and is looking for someone to show them the way. Drooping shoulders and crossed arms can also be a sign of depression.WHICH WALK IS BEST?
Nordic walking Walking with specially designed poles, which help propel the walker along while also exercising the upper body (www.nordicwalking.co.uk ).
Race walking A long-distance athletic event (www.racewalkingassociation.btinternet.co.uk ).
Rambling Enjoy the great outdoors, on tested trails (www.ramblers.org.uk ).
Power walking Walking at speed and at the upper end of your natural range of gait. Almost as efficient as jogging but better for the joints (www.walkb4urun.co.uk ).
Hill walking Commonly referred to as fell walking (www.hillwalking.org.uk ).
For more inspiration
Find a rambling club (www.ramblingclubs.com )
Top dog walks in Britain (www.21topdogwalks.co.uk )
Take the 10,000-step challenge (tinyurl.com/3afvupo )
Walking Britain (www.walkingbritain.co.uk )
How to perfect your stiletto strut by Camilla Morton, author of ‘How to Walk in High Heels’
Never look down : stand tall. Shoulders back, hips forward, chin up. Imagine your hips are doing a figure of eight.
Choose wisely: pick a heel that suits you and your instep. Be led by your feet rather than the latest trends.
Smile : high heels are much less of a health hazard than some say – they can be a portable pedestal to put your mood back on high.
Practise: why not take a spin in the supermarket? Use a trolley as your stabiliser, your new heels as inspiration and then glide around the aisles – with its long, flat walkways, by the time you get to the checkout you will have done at least three lengths of a Paris runway.