Many of us have been walking the wrong way without realizing it, which could be contributing to common aches, pains, and stiffness. Joanna Hall, a sports scientist and creator of the WalkActive app, explains that adjusting how you walk—not just how much—can significantly improve your health and wellbeing.
Joanna challenges the popular 10,000-step goal, emphasizing that poor walking technique, rather than lack of motivation, often causes issues like knee pain, back tightness, and discomfort that discourage people from staying active. “Walking well protects your joints, improves posture, and makes every step easier,” she says.
WalkActive offers a free course featuring guided sessions focused on posture, foot placement, and stride technique, helping users feel more comfortable and get better results after just a few walks.
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Here are Joanna’s top five tips for healthier walking:
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Technique Over Volume: The “Walk Tall” Reset
Quality counts more than quantity. Start by resetting your posture—stand tall, relax your shoulders, and avoid collapsing your chest as you tire. Next time you walk, spend two minutes focusing on this tall, relaxed posture, and notice if your breathing eases and your stride lightens.
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Ease Strain With Foot Placement: The Open Ankle Drill
Loosen stiff ankles to improve your overall walking. Before your walk, spend 30 seconds gently circling each ankle in slow, controlled motions. Then walk and observe if your steps feel smoother and more balanced.
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Walk More Lightly: The “Eggshell” Concept
Heavy, stomping steps can jolt your knees, hips, and lower back. Imagine walking on delicate eggshells to encourage lighter footfalls. Try this for 1 to 2 minutes and feel the difference as your stride becomes smoother and less jarring.
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Find the Right Pace: Use Rhythm as Your Guide
Instead of guessing your pace, use rhythm to maintain steadiness. Choose a song with a steady beat and walk in time with it for five minutes, keeping relaxed shoulders and smooth steps. If you feel tense, slow down slightly but keep your rhythm.
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Build Consistency: “One Cue and a Short Walk”
Lasting improvements come from simple, repeatable actions. WalkActive encourages short walks focused on one technique cue at a time. Set a timer for 10 minutes, pick a cue like tall posture or quiet feet, and practice it during your walk. This small step makes it easier to develop a sustainable walking habit.
By adopting these methods, you can transform daily walks into an effective, pain-relieving exercise that supports your overall wellbeing.