How To Improve Posture While Walking - YBPR

How To Improve Posture While Walking

Exercising at home is now the new normal. But, you don’t have to do step aerobics or spinning to get fit. Walking is one of the best exercises you can do when you want to improve your posture and get fit at the same time.


However, if you have a problem with your posture, it is a good idea to wear a posture corrector such as a posture brace. The correct walking posture helps to intensify your workout and the best way to speed up the benefits you get from your posture exercises. 

How To Improve Posture While Walking

Get started by putting on some upbeat music. Don´t forget to vary the beat. You want a good mix of both slow and fast music. Get aerobic exercise while you walk to a fast beat and use slower music when you warm up and cool down. 


The Best Exercising To Do When Walking

Walking - YBPR

Yes, walking is a posture exercise that will help you to tone up and increase your cardiovascular capacity.  


Put on your posture brace and start by walking on the spot for 5 minutes. That will help to warm up your muscles and get your heart pumping.

Walking On The Spot

Adopt a correct walking posture and start walking. Gently start raising your knees and swing your arms to the front. If you like, you can bend your arms at the elbow to increase the intensity of the exercise. 


When you have done this for 5 minutes, it is time to move on to the next exercise. 


Kick Outs

Make sure your posture corrector is still supporting you, and start kicking your legs out to the front. 


This very simple movement engages the leg muscles and glutes in a way that ensures you don’t lose your posture. 


Carry on doing this for about 3 minutes and then go back to walking normally for 2 minutes. 


Side Steps

Side steps - YBPR

It is now time to start stepping out your walking to the side. With your legs slightly apart, step out and then back to the same spot again. Do this for 3 minutes and go back to normal walking. 


Increase the intensity of the exercise by raising your arms to shoulder height as you step out to the side. When you bring your feet together, lower them and repeat. 


Front And Back Steps

It is now time to change your walking position once more. 


This time, take two steps to the front and two steps back. Bend your arms at the elbows as you walk to make the most out of this step. 


Maintain this walk for 3 minutes and revert to walking normally. 


Knee Raises

High Knees - YBPR

There is no reason why knee raises can’t be part of your walking routine. 


Before you start, tuck your arms into your sides and bend at the elbow. Place your hand with the palm facing down. 


As you raise your knees, try to make contact with the palm of the hand. If you find that you are beginning to lean over, simply don’t raise your hands so far. 


Continue your knee raises for 3 minutes and go back to normal walking. 


Wide Leg Walk

Spread your arms out inline with your shoulders and carry on walking. 


Place your hands on top of your shoulders. As you walk, raise your arms above your head and stretch out your core. 


This is a great way to exercise your entire body and make sure that you use your arm muscles. 


As always, go back to a normal walk after 3 minutes. 

Backward Curls


It is time to exercise your hamstrings. 


Once again, adopt a wide leg posture and walk on the spot until you get used to the feel of the moment. 


Bend your knee and try to lift your lower leg as high as it will go. Get your arms involved by bending them at the elbow and moving them up and down as you curl the leg back. 


Do this for 3 minutes and return to normal walking. 


Working Your Waist While Walking

Tone your waist - YBPR

Working your waist is a great way to improve your posture easily. You need to do this exercise for a little bit longer than the other one, but it is a very important exercise. 


Walk with your feet slightly apart and place your hands on your hips. Start by raising your right arm above your head and slightly lean your upper body to the left.


Once you get the technique, start to alternate in between the left and right. Make sure that you reach as far as you can. 


The exercise helps to tone your waist giving better support to your entire spinal column. If you can, maintain this high intensity exercise for 5 minutes.


Now, you can go back to normal walking. 


Cooling Down

Cooling Down - YBPR

It is important to cool down even when you walk at home. 


Start by walking at a normal pace for about 5 minutes. 


When you have walked normally for about 5 minutes, tap your right foot out to one side. To continue to cool down, alternate between the right and left foot. The exercise helps to stretch your muscles in the right way. 


Go back to normal walking and then stop. Make sure your posture brace or posture corrector is still in place


Do some simple stretching exercises. Place your heel on the floor of your right leg, and raise the toes. Hold for about 30 seconds and now do the same on the left leg. 


Move onto the next stretch. Bend your knee in front of you and try to place your elbows on the knee. If you can’t manage your elbow, using your hands instead is fine. 


Improving your posture while walking is a great way to get some exercise and stay fit. Many of us have developed posture problems during lockdown, and if you are worried about going to the gym, walking at home is something that we can all do. 

 

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