FITNESS WALKING TECHNIQUES
TECHNIQUE 1: POSTURE AND ALIGNMENT
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For the smoothest walking motion, maintain correct posture and body alignment
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Guidelines:
Abdomen in
Back straight
Buttocks tucked
Chest lifted
Elbows at side at a 90° angle
Eyes straight ahead
Head and neck erect
Palms facing in with a relaxed fist
Shoulders back and relaxed
TECHNIQUE 2: HEEL CONTACT
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From a position of correct posture, swing one leg forward.
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Land on your heel (outer edge), with the bottom of your foot at about a 40° angle to
the ground. Do not land flat-footed.
TECHNIQUE 3: HEEL-TO-TOE ROLL
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Once your heel makes contact with the ground, begin to roll your foot forward,
keeping your weight slightly toward the outer edge of your foot. Continue to foll
forward until you push off with your toes.
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Keep your foot in contact with the ground for as long as possible.
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You can lengthen your stride on each step by pushing off with your toes.
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To reduce excessive side-side swaying and undue stress on your joints, keep your
support foot pointing straight ahead.
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If your body rises and falls with each step, you may be pushing off from the front part
of your foot instead of your toes.
TECHNIQUE 4: ARM SWING
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Your arm swing controls your pace – i.e., the faster you swing your arms, the faster
your legs will move.
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Your arms should be bent at about a 90° angle at the elbow joint.
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If your body rises and falls with each step, you may be pushing off from the front part
of your foot instead of your toes.
TECHNIQUE 5: FOOT PLACEMENT
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Each foot should be placed one or two inches to the side of an imaginary center line
on the ground.
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Your feet and knees should be pointing as straight ahead as possible.
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As you bring your leg forward during the recovery phase, try to pull your leg straight
forward.

Your knee should pass beneath your hip joint.

Your recovery leg should not brush against your support leg or swing out to the side.
TECHNIQUE 6: ARM SWING

Your arm swing controls your pace – i.e., the faster you swing your arms, the faster
your legs will move.

Your arms should be bent at about a 90° angle at the elbow joint.

Your hands should be in a relaxed fist position with the palms facing each other.

The swing should originate from the shoulder joint.
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Each arm should swing in a straight path and remain fairly close to your body to avoid
side-to-side swaying of your upper body and hips.
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On the forward swing, your hand should rise to shoulder level.
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On the backswing, your elbow should rise as high
TECHNIQUE 7: BREATHING
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Your breathing pattern usually automatically adjusts to your need for oxygen.
If you start slowly and progress gradually, a breathing pattern should develop
naturally.
Whatever your breathing pattern, make sure your heart rate remains within a target
zone.