Recommendations from a fitness expert: These are the three workout routines perfect for regular practice if you frequently walk
In the world of fitness, walking often gets overlooked as a form of exercise. But, as Louis Chandler, head trainer for Los Angeles at Alo Moves, points out, walking is low-impact, accessible, and effective for maintaining overall mobility.
Walking enhances body awareness, reinforcing good posture, stride mechanics, and mindful movement, which are essential for joint health and injury prevention. It's one of the most underrated forms of movement, yet it can build strength, tone, and endurance in muscles, even though it is low-impact.
To support walking muscles, Chandler recommends three exercises to stretch and strengthen the lower body. The first is the calf stretch, which targets calf muscles to improve flexibility and prevent tightness for better walking mechanics. The exercise involves standing facing a wall, leaning gently into the wall until a stretch is felt in the calf of the back leg, and holding for 20-30 seconds on each side.
The Romanian deadlift is another exercise that focuses on the hamstrings and glutes, enhancing posterior chain strength important for walking propulsion and stability. This exercise reinforces the hip hinge movement pattern, which is essential for protecting the lower back and promoting healthy posture.
Weighted marches mimic the natural gait cycle while adding resistance, training the body to walk better under load. This dynamic movement builds core stability, hip strength, balance, and coordination, which are crucial for maintaining a strong, efficient walking gait. Weighted marches help build endurance and control, reducing fatigue and improving overall walking performance.
Chandler also recommends the reverse lunge as another key lower-body strength exercise beneficial for walking. This exercise strengthens the legs while challenging balance and unilateral control, with less knee stress than forward lunges.
The Romanian deadlift is effective for strengthening the muscles that drive powerful, efficient steps. By incorporating these exercises into your routine, you can enhance the lower body and core muscle groups essential for efficient, balanced, and pain-free walking.
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Walking is more than just a simple stroll. It's a powerful tool for maintaining mobility, building strength, and promoting overall health. So, lace up those shoes and hit the pavement—your body will thank you!
[1] Chandler, L. (n.d.). Louis Chandler's Top 3 Lower Body Exercises for Walking. [Online Video]. YouTube. https://www.youtube.com/watch?v=J2e3gvKWl4o
[3] Chandler, L. (n.d.). Reverse Lunge: A Key Lower Body Exercise for Walking. [Online Video]. YouTube. https://www.youtube.com/watch?v=3-IU97yYzQo
- Science has shown that walking, although often overlooked, is a formidable exercise that not only enhances joint health and injury prevention but also builds strength, tone, and endurance in muscles, making it a powerful tool for maintaining mobility and promoting overall health.
- In the realm of health-and-wellness and fitness-and-exercise, walks are sometimes underestimated, but they can effectively strengthen various lower body and core muscles through exercises like the calf stretch, Romanian deadlift, weighted marches, and reverse lunge, ultimately improving one's walking performance, posture, and balance.
