There’s a better way to walk for exercise

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Subscribe to enjoy similar stories. We all need to move more. The sedentary behavior of the average American presents a health risk.

One of the simplest and least expensive ways to get more active is just putting one foot in front of the other. Walking at a brisk pace for at least 150 minutes a week can help you sleep better, improve your memory, reduce the risk of serious conditions like heart disease and diabetes, boost bone health and curb weight gain, according to research from the American Heart Association. What’s less clear: the right way to pack in those 150 minutes.

It’s time to revisit how to walk. Yes, you mastered it back in your toddler days. But when you’re walking for exercise, proper form is essential.

Putting thought into the mechanics of your gait, your footwear and your routine can make a difference in your fitness. Doctors recommend paying attention to all body parts needed for walking, even ones you might not think of. “Start with your feet together and stand up straight, relax your shoulders, keep your pelvis neutral, and engage your core, because those muscles help you maintain that proper posture when walking," says Dr.

Seth Cheatham, head team physician and chief medical officer for athletics at Virginia Commonwealth University. Swing your arms freely back and forth like a pendulum from your shoulders, instead of the elbows. Keep your footsteps light, rolling from heel to toe to avoid a hard, flat-footed landing, says Dr.