bitpie正版钱包|walk _比特派(Bitpie)官网-比特派钱包app官方下载-bitpie官网下载app

FAST Walking in 30 minutes | Fitness Videos - YouTube

Walk Definition & Meaning - Merriam-Webster

Menu Toggle

Merriam-Webster Logo

Games & Quizzes

Word of the Day

Grammar

Wordplay

Word Finder

Thesaurus

Join MWU

Shop

Books

Merch

Settings

My Words

Recents

Account

Log Out

Thesaurus

Join MWU

Shop

Books

Merch

Username

My Words

Recents

Account

Log Out

Est. 1828

Dictionary

Definition

verb

noun

verb

noun

Synonyms

Example Sentences

Word History

Phrases Containing

Entries Near

Cite this EntryCitation

Kids DefinitionKids

WALK | English meaning - Cambridge Dictionary

Dictionary

Translate

Grammar

Thesaurus

+Plus

Cambridge Dictionary +Plus

Shop

Cambridge Dictionary +Plus

My profile

+Plus help

Log out

Cambridge Dictionary +Plus

My profile

+Plus help

Log out

English (UK)

English

Meaning of walk in English

walkverb uk

Your browser doesn't support HTML5 audio

/wɔːk/ us

Your browser doesn't support HTML5 audio

/wɑːk/

walk verb

(MOVE ON FOOT)

Add to word list

A1 [ I or T ] to move along by putting one foot in front of the other, allowing each foot to touch the ground before lifting the next: I walked home. A cat was walking along the top of the fence. He walks two miles to work every morning. See also

jaywalk mainly US

sleepwalk

Thesaurus: synonyms, antonyms, and examples

to walkwalkThe baby has just learned to walk. strideShe strode purposefully up to the desk and demanded to speak to the manager.marchHe marched right in to the office and demanded to see the governor.strollWe strolled along the beach.wanderShe wandered from room to room, not sure of what she was looking for.ambleShe ambled down the street, looking in shop windows.

See more results »

B1 [ T ] to go with someone to a particular place, for example because you want to protect them from danger, or show them the way: walk someone to something He offered to walk her home/to the station.

B1 [ T ] to take an animal, especially a dog, for a walk: She walks the dog for an hour every afternoon.

a walking disaster, encyclopedia, etc.

someone who seems to be a human form of disaster, encyclopedia, etc.: You broke another pair of glasses? You're just a walking disaster!

More examplesFewer examplesWe'd better walk a bit quicker - it's going to take forever if we go at this pace.We walked along the beach collecting small crabs in a bucket.He walks with a limp.We were just walking along, chatting.I walked backwards towards the door.

SMART Vocabulary: related words and phrases

Walking and walkers

bring/call something/someone to heel idiom

cavalcade

constitutional

foot traffic

hiker

hoof it idiom

processionally

race walking

rambler

rambling

retread

shanks's pony

sleepwalk

tramp

tread

trekking

trekking pole

walkable

walkabout

walkies

See more results »

You can also find related words, phrases, and synonyms in the topics:

Taking someone somewhere or telling them the way

walk verb

(FREE TO GO)

[ I ] to not be charged with a crime, or to be allowed to leave a court after being found not guilty of a crime: If police don't get the right evidence, he'll walk.

SMART Vocabulary: related words and phrases

Court cases, orders & decisions

actionable

actionably

administer

admissibility

admissible

extinguishment

extrajudicial

extrajudicially

fatal accident inquiry

federal case

pay damages

plea bargain

plea bargaining

pleading

post bail

the Webster ruling

waiver

walk free idiom

wardship

witness to something

See more results »

You can also find related words, phrases, and synonyms in the topics:

Freedom to act

walk verb

(LEAVE)

[ I ] to suddenly leave a job or other situation because you have not been given what you want: Pay essential workers $650 a week or we walk. "Get real or we walk" UK warns Brussels as Brexit trade deal talks resume. You give me twenty percent discount on the price or I walk.

SMART Vocabulary: related words and phrases

Departing

abandon

abandon ship

abandonment

absquatulate

backward

gone

move

p.o.q.

peel away/off

piss off

pull

pull out

pull something off

push along

sea

turf something out

vacate

vamoose

walk off (somewhere)

walk out

See more results »

walk verb

(SPORTS)

[ I ]

sports

specialized In cricket, if a batter (= the player who tries to hit the ball) walks, they choose to leave the field without waiting for the umpire (= the person who makes certain that the rules are obeyed) to make a decision about whether they are out (= their turn to bat is finished): He nicked an outswinger to the keeper and walked without waiting for the umpire to lift his finger. The batter refused to walk, even though all the fielders knew that he had hit it.

[ I or T ]

sports

specialized in baseball, to receive four balls outside the hitting area and be allowed to go to first base, or to throw the ball outside the hitting area four times so that the batter is allowed to go to first base: The first batters either missed or walked. He would have had a perfect game, except he walked a batter in the final inning.

SMART Vocabulary: related words and phrases

Cricket

12th man

all out

all-rounder

arm ball

asking rate

bat

batting

bowl

hook

infield

jaffa

king pair

late cut

leg break

strike rate

sundries

switch-hit

tail

tailender

third man

See more results »

You can also find related words, phrases, and synonyms in the topics:

Baseball & rounders

walk verb

(DO EASILY)

[ T ] UK informal to pass or win something, such as an exam or game, easily: She'll walk the interview - the job is practically hers already.

SMART Vocabulary: related words and phrases

Succeeding, achieving and fulfilling

A game

accomplish

achieve

acquit

actualize

bear

get through

get to/reach first base idiom

go far idiom

go from strength to strength idiom

go into orbit idiom

grade

kill

rise

sail through (something)

scale the heights idiom

scrape through (something)

sew something up

slam dunk

stand out

See more results »

10 Benefits of Walking, Plus Safety Tips and More

Health ConditionsFeaturedBreast CancerIBD MigraineMultiple Sclerosis (MS)Rheumatoid ArthritisType 2 DiabetesSponsored TopicsArticlesAcid RefluxADHDAllergiesAlzheimer's & DementiaBipolar DisorderCancerCrohn's DiseaseChronic PainCold & FluCOPDDepressionFibromyalgiaHeart DiseaseHigh CholesterolHIVHypertensionIPFOsteoarthritisPsoriasisSkin Disorders and CareSTDsDiscoverWellness TopicsNutritionFitnessSkin CareSexual HealthWomen's HealthMental Well-BeingSleepProduct ReviewsVitamins & SupplementsSleepMental HealthNutritionAt-Home TestingCBDMen’s HealthOriginal SeriesFresh Food FastDiagnosis DiariesYou’re Not AlonePresent TenseVideo SeriesYouth in FocusHealthy HarvestThrough An Artist's EyeFuture of HealthPlanHealth ChallengesMindful EatingSugar SavvyMove Your BodyGut HealthMood FoodsAlign Your SpineFind CarePrimary CareMental HealthOB-GYNDermatologistsNeurologistsCardiologistsOrthopedistsLifestyle QuizzesWeight ManagementAm I Depressed? A Quiz for TeensAre You a Workaholic?How Well Do You Sleep?Tools & ResourcesHealth NewsFind a DietFind Healthy SnacksDrugs A-ZHealth A-ZConnectFind Your Bezzy CommunityBreast CancerInflammatory Bowel DiseasePsoriatic ArthritisMigraineMultiple SclerosisPsoriasisFollow us on social mediaHealthlineHealth ConditionsDiscoverPlanConnectSubscribeFitnessGet MotivatedCardioStrength TrainingYogaRest and RecoverHolistic FitnessExercise LibraryFitness NewsYour Fitness ToolkitWhat Are the Benefits of Walking?By Jane Chertoff on November 8, 2018Burn caloriesHeart healthLowers blood sugar Joint painImmunityEnergy boostMood enhancerIncreased life spanMuscle toneCreativitySafetyHow-toTakeawayIs walking good for you? Share on PinterestJian Fan/Getty ImagesWalking can offer numerous health benefits to people of all ages and fitness levels. It may also help prevent certain diseases and even prolong your life. Walking is free to do and easy to fit into your daily routine. All you need to start walking is a sturdy pair of walking shoes. Read on to learn about some of the benefits of walking. 1. Burn calories Walking can help you burn calories. Burning calories can help you maintain or lose weight. Your actual calorie burn will depend on several factors, including: walking speeddistance coveredterrain (you’ll burn more calories walking uphill than you’ll burn on a flat surface)your weightYou can determine your actual calorie burn through a calorie calculator. For a general estimate, you can also refer to this chart. 2. Strengthen the heart Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent. And your risk may reduce even more when you increase the duration or distance you walk per day. 3. Can help lower your blood sugar Taking a short walk after eating may help lower your blood sugar. A small study found that taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than taking a 45-minute walk at another point during the day. More research is needed to confirm these findings, though. Consider making a post-meal walk a regular part of your routine. It can also help you fit exercise in throughout the day. 4. Eases joint painWalking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints. Walking may also provide benefits for people living with arthritis, such as reducing pain. And walking 5 to 6 miles a week may also help prevent arthritis. 5. Boosts immune function Walking may reduce your risk for developing a cold or the flu. One study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day had 43 percent fewer sick days and fewer upper respiratory tract infections overall. Their symptoms were also lessened if they did get sick. That was compared to adults in the study who were sedentary. Try to get in a daily walk to experience these benefits. If you live in a cold climate, you can try to walk on a treadmill or around an indoor mall.6. Boost your energy Going for a walk when you’re tired may be a more effective energy boost than grabbing a cup of coffee. Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels. 7. Improve your mood Walking can help your mental health. Studies show it can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social withdrawal. To experience these benefits, aim for 30 minutes of brisk walking or other moderate intensity exercise three days a week. You can also break it up into three 10-minute walks. 8. Extend your lifeWalking at a faster pace could extend your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death. But walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24 percent. The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer. 9. Tone your legs Walking can strengthen the muscles in your legs. To build up more strength, walk in a hilly area or on a treadmill with an incline. Or find routes with stairs. Also trade off walking with other cross-training activities like cycling or jogging. You can also perform resistance exercises like squats, lunges, and leg curls to further tone and strengthen your leg muscles. 10. Creative thinking Walking may help clear your head and help you think creatively. A study that included four experiments compared people trying to think of new ideas while they were walking or sitting. Researchers found participants did better while walking, particularly while walking outdoors. The researchers concluded that walking opens up a free flow of ideas and is a simple way to increase creativity and get physical activity at the same time. Try to initiate a walking meeting with your colleagues the next time you’re stuck on a problem at work. Tips for staying safe while walking To ensure your safety while walking, follow these tips: Walk in areas designated for pedestrians. Look for well-lit areas if possible. If you walk in the evening or early morning hours, wear a reflective vest or light so cars can see you.Wear sturdy shoes with good heel and arch support. Wear loose, comfortable clothing.Drink plenty of water before and after your walk to stay hydrated.Wear sunscreen to prevent sunburn, even on cloudy days.How to get startedTo get started walking, all you’ll need is a pair of sturdy walking shoes. Choose a walking route near your home. Or look for a scenic place to walk in your area, such as a trail or on the beach. You can also recruit a friend or family member to walk with you and hold you accountable. Alternatively, you can add walking into your daily routine. Here are some ideas: If you commute, get off your bus or train one stop early and walk the rest of the way to work.Park farther away from your office than usual and walk to and from your car. Consider walking instead of driving when you run errands. You can complete your tasks and fit in exercise at the same time. The takeawayWalking can fulfill daily recommended exercise for people of all ages and fitness levels. Consider getting a pedometer or other fitness tracker to keep track of your daily steps. Here are some to check out.Choose a walking route and daily step goal that’s appropriate for your age and fitness level. Warm and cool down before walking to avoid injury. Always speak to your doctor before starting a new fitness routine. How we reviewed this article:SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Barron J. (2010). Walk away from colds.https://jonbarron.org/article/walk-away-colds5 surprising benefits of walking. (n.d.).https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walkingMayo Clinic Staff. (2016). Walking: Trim your waistline, improve your health.https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261Morris JN, et al. (1997). Walking to health. DOI:https://doi.org/10.2165/00007256-199723050-00004Murtagh EM, et al. (2010). Walking: The first steps in cardiovascular disease prevention. DOI:https://journals.lww.com/co-cardiology/Abstract/2010/09000/Walking__the_first_steps_in_cardiovascular_disease.12.aspxNieman DC, et al. (2011). Upper respiratory tract infection is reduced in physically fit and active adults. DOI:http://dx.doi.org/10.1136/bjsm.2010.077875Oppezzo M, et al. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. DOI:http://psycnet.apa.org/doi/10.1037/a0036577Puetz TW, et al. (2006). Effects of chronic exercise on feelings of energy and fatigue: A quantitative synthesis. DOI:https://doi.org/10.1037/0033-2909.132.6.866Randolph DD, et al. (2017). Stair walking is more energizing than low dose caffeine in sleep deprived young women. DOI:https://doi.org/10.1016/j.physbeh.2017.03.013Sharma A, et al. (2006). Exercise for mental health.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/Stamatkis E, et al. (2018). Self-rated walking pace and all-cause, cardiovascular disease and cancer mortality: Individual participant pooled analysis of 50 walkers from 11 population British cohorts. DOI:http://dx.doi.org/10.1136/bjsports-2017-098677Strengthen your legs (n.d.).https://hr.duke.edu/wellness/runwalk-club/training-education/strengthen-your-legsWilliams PT, et al. (2013). Walking versus running for hypertension, cholesterol, and diabetes mellitus risk reduction. DOI:https://www.ahajournals.org/doi/10.1161/ATVBAHA.112.300878Zheng H, et al. (2009). Quantifying the dose-response of walking in reducing coronary heart disease risk: Meta-analysis. DOI:https://doi.org/10.1007/s10654-009-9328-9Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.Current VersionNov 8, 2018Written ByJane ChertoffEdited ByGinger WojcikShare this articleBy Jane Chertoff on November 8, 2018Read this nextHow Many Calories Do You Burn While Walking?The number of calories you burn while walking depends on different factors, including your weight, pace, terrain, and more.READ MOREA Short Walk After Meals Is All It Takes to Lower Blood SugarResearchers studying older adults with pre-diabetes found that 15 minutes of easy-to-moderate exercise after every meal curbed risky blood sugar…READ MOREHow Walking Can Help You Lose Weight and Belly FatBy Helen West, RDWalking is a great form of physical activity that's free, low risk and easy to do. Importantly, it can also help you lose weight and belly fat.READ MOREWhich Is Better for Your Health: Walking or Running?Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSSWhile running and walking are both good for your health, each has a few benefits over the other, depending on your personal goals. We explain the…READ MORETreadmill vs. Elliptical Trainer: Which Is Better for Arthritic Knees?Medically reviewed by Gregory Minnis, DPTIf you have OA of the knee, you're probably looking for a way to strengthen your joints without being in pain. Both the treadmill and the elliptical…READ MOREUnderstanding Heart Rate Zones for Effective WorkoutsTargeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…READ MOREWhat Causes Toe and Foot Numbness While Running?There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.READ MOREWhat Is Low Heart Rate Training When You Exercise?For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. It…READ MOREWhat Is the Average 5K Time?Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSSThe average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.READ MOREThe Pros and Cons of Using ChatGPT Like a Personal TrainerThinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. READ MOREAbout UsContact UsPrivacy PolicyPrivacy SettingsAdvertising PolicyHealth TopicsMedical AffairsContent IntegrityNewsletters© 2024 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. See additional information.© 2024 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. See additional information.AboutCareersAdvertise with usOUR BRANDSHealthlineMedical News TodayGreatistPsych CentralBezzy

30 Minute Boosted Fitness Walk | Walk at Home - YouTube

20 Minute Walk at Home Exercise | Fitness Videos - YouTube

How to Walk: Tips for Good Posture & Technique

Skip to ContentQuizzesPRO

Courses

Guides

New

Tech Help Pro

Expert Videos

About wikiHow Pro

Upgrade

QUIZZESEDIT

Edit this Article

EXPLORE

Tech Help ProAbout UsRandom ArticleQuizzes

Request a New ArticleCommunity DashboardThis Or That Game

Popular Categories

Arts and EntertainmentArtworkBooksMoviesComputers and ElectronicsComputersPhone SkillsTechnology HacksHealthMen's HealthMental HealthWomen's HealthRelationshipsDatingLoveRelationship Issues

Hobbies and CraftsCraftsDrawingGamesEducation & CommunicationCommunication SkillsPersonal DevelopmentStudyingPersonal Care and StyleFashionHair CarePersonal HygieneYouthPersonal CareSchool StuffDating

All Categories

Arts and EntertainmentFinance and BusinessHome and GardenRelationship Quizzes

Cars & Other VehiclesFood and EntertainingPersonal Care and StyleSports and Fitness

Computers and ElectronicsHealthPets and AnimalsTravel

Education & CommunicationHobbies and CraftsPhilosophy and ReligionWork World

Family LifeHolidays and TraditionsRelationshipsYouth

Social login does not work in incognito and private browsers. Please log in with your username or email to continue.

Facebook

Google

wikiHow Account

No account yet? Create an account

RANDOMHomeRandomBrowse ArticlesLearn Something NewGuidesCoursesQuizzesHotPlay GamesThis Or That GameNewTrain Your BrainExplore MoreSupport wikiHowAbout wikiHowLog in / Sign upTerms of Use

wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow

CategoriesSports and FitnessIndividual SportsWalkingHow to Walk Correctly & Fix Your Form

Download Article

Train yourself to walk the right way for a multitude of health benefits

Co-authored by

Monica Morris

and

Hannah Madden

Last Updated: November 8, 2023

Fact Checked

Download Article

Proper Walking Form

|Walking for Exercise

|Walking Equipment

|Help Creating a Walking Schedule

|Video

|Q&A

|Tips

|Show more

|Show less

ARTICLE

VIDEO

This article was co-authored by Monica Morris and by wikiHow staff writer, Hannah Madden. Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.

There are 9 references cited in this article, which can be found at the bottom of the page.

This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources.

This article has been viewed 706,241 times.

Are you ready to get in shape without spending tons of time and energy on a complicated workout routine? Walking is one of the best low-impact exercises out there, and it’s also one of the cheapest and easiest ways to get healthier. While it might sound totally easy to just hop up and start walking, there actually is a right way (and a wrong way!) to walk. In this article, we’ll tell you the proper walking form as well as some quick tips to help get you started on your exercise journey today. So what are you waiting for? Let’s walk!

Things You Should Know

Stand up straight with your head held high, and look forward as you walk.

Put your heel down first as you take a step, then let your toe come down. Push off with your other foot as you raise your heel and take another step.

Try not to hyperextend your knee to avoid hurting your ligaments. Keep a slight bend in your knee with every step you take.

Take quick, short strides rather than slow long ones.

Steps

Method 1

Method 1 of 3:

Proper Walking Form

Download Article

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cc\/Walk-Step-1-Version-4.jpg\/v4-460px-Walk-Step-1-Version-4.jpg","bigUrl":"\/images\/thumb\/c\/cc\/Walk-Step-1-Version-4.jpg\/v4-728px-Walk-Step-1-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>

\n<\/p><\/div>"}

Keep your back straight and your head held high. Good walking posture will help you avoid injury and walk for longer. When you start walking, stand up straight, and look about 15 ft (4.6 m) in front of you. Keep your chin parallel to the ground, and move your shoulders naturally as you swing your arms.[1]

Trustworthy Source

Mayo Clinic

Educational website from one of the world's leading hospitals

Go to source

Relax your neck, shoulders, and back. Although your posture should be strong, your body should not be held too stiffly as you walk.

Walking with good posture improves your blood circulation, and can even help lower your blood pressure.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b0\/Walk-Step-2-Version-4.jpg\/v4-460px-Walk-Step-2-Version-4.jpg","bigUrl":"\/images\/thumb\/b\/b0\/Walk-Step-2-Version-4.jpg\/v4-728px-Walk-Step-2-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Walk heel to toe. When walking, you should step forward with your foot. Let your heel land on the ground in front of you. Then, roll your foot forward, transferring your weight to the ball of your foot. With your other foot, raise your heel, push your foot off the ground with your big toe, and repeat the first process.[2]

Research source

Walking is different from running. Your feet should never lift off the ground completely at the same time.

Find a stride that's comfortable for you. If you're losing track of the heel-to-toe motion, and aren't rolling your feet consistently, you may need to slow down.

EXPERT TIP Monica Morris ACE Certified Personal Trainer Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques. Monica Morris ACE Certified Personal Trainer Our Expert Agrees: When you're walking, your heel should land on the ground first, then your sole, then the toes. That allows your foot to work like a spring, so it assists your whole body in moving forward.

Advertisement

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/65\/Walk-Step-3-Version-4.jpg\/v4-460px-Walk-Step-3-Version-4.jpg","bigUrl":"\/images\/thumb\/6\/65\/Walk-Step-3-Version-4.jpg\/v4-728px-Walk-Step-3-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Avoid hyperextending your knee. Maintain a slight bend in your knee when walking, especially if you're prone to hyperextending your knee when standing. This will feel strange at first, but eventually your knees will adapt. Hyperextending your knee means moving your knee backwards slightly when standing or walking. Some people may have a natural tendency to hyperextend their knees, but hyperextending your knee can cause increased stress to your joints. When walking, be conscious of your knees to avoid hyperextending them.[3]

Research source

Go slowly up stairs, moving in slow and deliberate motions.

Avoid wearing heels too frequently, as this can encourage knee hyperextension.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/de\/Walk-Step-4-Version-4.jpg\/v4-460px-Walk-Step-4-Version-4.jpg","bigUrl":"\/images\/thumb\/d\/de\/Walk-Step-4-Version-4.jpg\/v4-728px-Walk-Step-4-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Keep your hips facing forward. As you walk, make sure your hips aren’t swinging from side to side. Keep them facing in front of you, holding steady as you walk. You may have to shorten your stride as you get used to doing this.[4]

Research source

Swaying your hips puts unnecessary stress on your hip flexors, which can lead to pain and cramping.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/96\/Walk-Step-5-Version-5.jpg\/v4-460px-Walk-Step-5-Version-5.jpg","bigUrl":"\/images\/thumb\/9\/96\/Walk-Step-5-Version-5.jpg\/v4-728px-Walk-Step-5-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Engage your core as you walk. Make a conscious effort to engage your abs and the muscles in your torso. This will help keep your posture upright and your head held high. Swing your arms with a slight bend in the elbows if you want. Tighten your stomach muscles, and don’t arch your back forward or backward.[5]

Research source

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/80\/Walk-Step-6-Version-4.jpg\/v4-460px-Walk-Step-6-Version-4.jpg","bigUrl":"\/images\/thumb\/8\/80\/Walk-Step-6-Version-4.jpg\/v4-728px-Walk-Step-6-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Take quick, not long, strides. When most people think of walking quickly, they often imagine themselves stepping in long strides. However, taking too long of a stride can hurt your lower back over time. Instead, take small, quick steps to pick up the pace.[6]

Research source

Since we all have legs of different lengths, our strides are going to be somewhat different. Use the stride that’s best for you.

Advertisement

Method 2

Method 2 of 3:

Walking for Exercise

Download Article

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/14\/Walk-Step-7-Version-5.jpg\/v4-460px-Walk-Step-7-Version-5.jpg","bigUrl":"\/images\/thumb\/1\/14\/Walk-Step-7-Version-5.jpg\/v4-728px-Walk-Step-7-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Warm up your body for 5 to 10 minutes before walking. Warming up your body by starting slowly when you walk will reduce over-exertion on your muscles. Make circles with each ankle, swing each leg, make slow circles with your hips or legs, make arm circles, march in place, and swing your legs back and forth to loosen up your muscles.[7]

Research source

If this is your first time walking for exercise, take a few extra minutes to warm up first. That way, you’ll avoid over-exerting yourself, which could lead to injury.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e4\/Walk-Step-8-Version-4.jpg\/v4-460px-Walk-Step-8-Version-4.jpg","bigUrl":"\/images\/thumb\/e\/e4\/Walk-Step-8-Version-4.jpg\/v4-728px-Walk-Step-8-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Start with slow, short walks. As with any exercise regimen, you might be more likely to quit walking if you try to do too much too soon. You also could strain your muscles. Be patient and work up to longer walks.[8]

Research source

Even though walking is a low-impact exercise, your muscles, joints and feet must adjust to new activity levels to avoid soreness and injury. Motivate yourself by remembering that you can burn about 400 calories from a brisk walk, although it takes about 5 miles to do so.

If you want to lose weight, it’s a good idea to also reduce how many calories you eat per day and to eat healthier unprocessed foods. Try to add 2,000 steps into your daily routine when you first start walking. Sometimes you can add steps just by making small lifestyle choices every single day, such as taking the stairs at work when you could take the elevator.

If you don’t see weight loss right away, it might be because you are starting to build up muscle, which is good. Be patient, and you will see results over the course of time. Slowly add more steps each week.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/19\/Walk-Step-9-Version-4.jpg\/v4-460px-Walk-Step-9-Version-4.jpg","bigUrl":"\/images\/thumb\/1\/19\/Walk-Step-9-Version-4.jpg\/v4-728px-Walk-Step-9-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Walk at a brisk pace. To get the greatest health benefits from walking, try to walk at a slightly faster pace than a mere stroll. Strive to walk with quick, not long, steps.[9]

Trustworthy Source

National Health Service (UK)

Public healthcare system of the UK

Go to source

Walking should be a moderate-intensity aerobic activity. This means that you’ve broken a sweat and your heart rate has risen.

How can you tell if you’re walking fast enough? You should be able to talk but not sing a song while you’re walking.

Three miles per hour is a good pace if you’re walking to improve your health. If you’re walking to lose weight, pick up the pace to 4 miles in an hour, which is a 15-minute mile.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/51\/Walk-Step-10-Version-4.jpg\/v4-460px-Walk-Step-10-Version-4.jpg","bigUrl":"\/images\/thumb\/5\/51\/Walk-Step-10-Version-4.jpg\/v4-728px-Walk-Step-10-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Aim to walk 30 minutes per day, 4 days a week. This moderate walking routine will not only help you lose weight, but will improve circulation, build muscle, and keep your heart healthy.[10]

Research source

Make a schedule that works for you, and try to stick to a routine to be consistent.

One benefit of walking is that you don’t need a lot of specialized equipment to do it. You can walk wherever you are, even if you are on vacation. You don’t need to be in great shape to start doing it.

Walking daily (or almost daily) helps prevent heart disease, control the risk of diabetes, and can even lower your blood pressure.[11]

Trustworthy Source

American Heart Association

Leading nonprofit that funds medical research and public education

Go to source

Advertisement

Method 3

Method 3 of 3:

Walking Equipment

Download Article

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/0c\/Walk-Step-11-Version-4.jpg\/v4-460px-Walk-Step-11-Version-4.jpg","bigUrl":"\/images\/thumb\/0\/0c\/Walk-Step-11-Version-4.jpg\/v4-728px-Walk-Step-11-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Track your steps with a pedometer. While it’s not strictly necessary, many people find using a pedometer helpful when tracking their steps. You can either buy an external one to wear on your person, or you can use your smartphone to count your steps and track your goals.[12]

Research source

Shoot for walking 10,000 steps a day.

Record your steps every day and figure out your daily and weekly average. The goal is for the average to go up gradually as your endurance increases and you walk more.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/76\/Walk-Step-12-Version-4.jpg\/v4-460px-Walk-Step-12-Version-4.jpg","bigUrl":"\/images\/thumb\/7\/76\/Walk-Step-12-Version-4.jpg\/v4-728px-Walk-Step-12-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Buy decent shoes for walking. Walking is a very inexpensive form of exercise, but you do need to choose comfortable shoes. Find running shoes or tennis shoes that give you adequate support and don’t cause blisters when you wear them for long periods of time.[13]

Research source

Shoes suitable for walking should bend through the ball of the feet pretty easily while still being fairly durable. Choose a shoe with a low heel.

High tops are not a great choice for walking unless they are specifically designed for walking or hiking, which a few of them are.

{"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/44\/Walk-Step-13-Version-4.jpg\/v4-460px-Walk-Step-13-Version-4.jpg","bigUrl":"\/images\/thumb\/4\/44\/Walk-Step-13-Version-4.jpg\/v4-728px-Walk-Step-13-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

\n<\/p><\/div>"}

Wear loose-fitting workout clothing. Choosing the right workout gear will help you stay cool and comfortable as you walk. Look for moisture-wicking fabrics, like polyester blends or wool, to wick sweat away as you exercise.[14]

Research source

Beware of the sun, depending on the season and climate. If it’s sunny, be sure to wear sunscreen and cover up with a hat.

Wear a jacket if it’s cold or might rain. Make sure that you look at the weather forecast before walking so you’re dressed appropriately for the temperature.

Advertisement

Help Creating a Walking Schedule

Ways to Stay Entertained While Walking

Walking Posture Tips

Schedule for Walking Exercise Regimen

Community Q&A

Search

Add New Question

Question

I feel like walking is just a normal part of life. What's the difference between this and normal everyday walking?

Community Answer

This is a tutorial for people who have been unable to walk for long periods of time due to health problems.

Thanks! We're glad this was helpful.

Thank you for your feedback.

If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.

Support wikiHow

Yes

Not Helpful 174

Helpful 183

Question

When I walk in the street cars honk at me, is this normal?

Community Answer

No. You should not walk in the street, it isn't safe. Use the sidewalk if there is one, and only cross using a crosswalk when there is no oncoming traffic.

Thanks! We're glad this was helpful.

Thank you for your feedback.

Support wikiHow

Yes

Not Helpful 255

Helpful 180

Question

Do I have to wear loose fitting clothes when I walk?

Magic67

Community Answer

It is best to walk in clothes that you're comfortable in. Many people find loose clothes more comfy, but if you prefer tighter items, leggings or tight shorts and a breathable t-shirt would be best.

Thanks! We're glad this was helpful.

Thank you for your feedback.

Support wikiHow

Yes

Not Helpful 119

Helpful 52

See more answers

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Advertisement

Video

Read Video Transcript

Tips

Always be safe while running. Stay aware of your surroundings, and use caution when crossing the street.

Thanks

Helpful

Not Helpful

Submit a Tip

All tip submissions are carefully reviewed before being published

Submit

Thanks for submitting a tip for review!

Advertisement

You Might Also Like

How toWalk Like a Catwalk Model

How toWalk Properly

How toWalk Silently

How toWalk with Confidence

How toTrain Your 'V Shaped' Walking Style to a Straight Style

The Complete Guide to Choosing Comfortable Walking Shoes

How toDo Yoga Walking

How toWalk in a Swamp

How toGo Barefoot Safely

How toWalk Quietly in a Forest

Advertisement

References

↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/proper-walking-technique/img-20007670

↑ https://www.aarp.org/health/fitness/info-2007/walking_techniques_to_keep_up_the_pace.html

↑ https://www.emedicinehealth.com/walking_for_fitness/article_em.htm#speed_matters_when_walking_for_fitness

↑ https://www.emedicinehealth.com/walking_for_fitness/article_em.htm#walking_for_weight_loss

↑ https://www.aarp.org/health/fitness/info-2007/walking_techniques_to_keep_up_the_pace.html

↑ https://www.nhs.uk/Live-well/exercise/running-and-aerobic-exercises/walking-for-health/

More References (5)

↑ https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health

↑ https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

↑ https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health

↑ https://runningmagazine.ca/sections/gear/shoes/8-tips-for-choosing-the-right-running-shoe/

↑ https://www.nia.nih.gov/health/finding-right-fitness-shoes-and-clothes

About This Article

Co-authored by:

Monica Morris

ACE Certified Personal Trainer

26 votes - 47%

Co-authors: 113

Updated: November 8, 2023

Views: 706,241

Categories: Walking

Article SummaryXTo walk correctly, make sure you’re standing up straight and looking about 10 to 20 feet (or 3 to 6 meters) in front of you, since looking down while you walk is bad for your neck. You should also try to keep your knees slightly bent while you’re walking to decrease the impact on your joints, but don't do anything that feels unnatural. If you’re trying to walk more for exercise, focus on taking quick steps or walking uphill, which will help you break a sweat and get your heart rate up. You might aim to walk at a pace where you're still able to talk but too out of breath to sing. If you're just getting started, go for a 15-30 minute walk around your neighborhood 3 times a week to start building up your endurance. Keep reading for tips from our reviewer on how a fitness tracker or pedometer can help motivate you to walk!

Did this summary help you?YesNo

In other languages

Italiano:Camminare

Deutsch:Richtig gehen

Español:caminar

Français:débuter la marche à pied

Bahasa Indonesia:Berjalan Kaki

日本語:ウォーキングをする

हिन्दी:पैदल चलें या वॉक करें (Walk Karne ke Effective Tips)

한국어:바르게 걷는 법

Tiếng Việt:Đi bộ

العربية:المشي

ไทย:เดิน

Türkçe:Nasıl Yürünür

中文:步行

Print

Send fan mail to authors

Thanks to all authors for creating a page that has been read 706,241 times.

Reader Success Stories

Sarah

Jan 19, 2017

"My biggest trouble with walking was my sense of direction. I kept walking into people with seemingly no control. People were constantly suprised and asked me why I kept walking into them. This helped me overcome one of my biggest fears."..." more

More reader stories

Hide reader stories

Share your story

If you buy through links on our site, we may earn a commission.

Did this article help you?

Yes

Advertisement

If you buy through links on our site, we may earn a commission.Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy.

Co-authored by:

Monica Morris

ACE Certified Personal Trainer

26 votes - 47%

Click a star to vote

% of people told us that this article helped them.

Co-authors: 113

Updated: November 8, 2023

Views: 706,241

Sarah

Jan 19, 2017

Lilly Johnston

Jun 20, 2019

"This helped me so much. I was disabled as a young child and am just learning how to walk again. Thank you for the helpful tips!"..." more

Anonymous

May 3, 2017

"I can finally walk now. I have been trying to walk for 12 years, thanks."

Jacob Sarah

Sep 16, 2020

"The article help me know more about walking properly."

Mike Penman

Jun 8, 2017

"Tips on walking shoes and walking properly helped."

Share yours!

More success stories

Hide success stories

QuizzesAm I a Narcissist or an Empath QuizTake QuizDoes He Like Me QuizTake QuizWhat Is My Aesthetic QuizTake QuizAm I Gay QuizTake QuizWhy Can't I Sleep QuizTake QuizZodiac Compatibility QuizTake Quiz

You Might Also LikeHow toWalk Like a Catwalk ModelHow toWalk ProperlyHow toWalk SilentlyHow toWalk with Confidence

Featured ArticlesHow toEnjoy Your Early Teen YearsHow toMake Your School More Period FriendlyAngel Number 111: What It Means & What to Do When You See ItEverything You Need to Know About Healthy HydrationHow toClear Your MindHow to Prepare for Your Classes: Tips for Creating a Study TimetableTrending ArticlesHow toIntroduce Friends to Other FriendsHow toEstimate Distances (by Using Your Thumb and Eyes)Am I Manipulative QuizHow Do You Know if Your Avoidant Partner Loves You?Which Powerpuff Girl Am I QuizHow toMake Natural DyesFeatured ArticlesHow to Redo Rock LandscapingHow toMingle With Strangers at PartiesWhat Does It Mean When Your Left Ear Rings? 5 Spiritual InterpretationsHow to Find the Name of a Song without Knowing the LyricsHow toSave MoneyHow toTeachFeatured ArticlesHow toUnderstand Your PersonalityHow to Stop a Dog from Jumping Up on PeopleHow toStrengthen CharacterAlways Win at Connect 4: The Strategy That Will Keep You on TopLoving Yourself: Simple and Easy Ways to Practice Self-Love Every Day10 Easy Ways to Keep Earbuds from Falling Out of Your EarsWatch ArticlesAerating Wine: Benefits, the Breakdown, & Which Wines You Can Skip4 Simple Ways to Fold or Roll a WrapHow toMake a Stress Ball with SlimeHow toMake Nutella Hot ChocolateHow toClean a Charger PortHow toBleach JeansTrending ArticlesHow toMake Your Feet BeautifulHow to Use the Push-Pull TechniqueHow to Make Friends in Your 20s after CollegeYes, You Can Shrink Polyester, and Here’s HowHow to Tell If Your Ex Is Manifesting You: 15 Powerful Signs How toReinvent Yourself After a Break Up (Girls)

CategoriesSports and FitnessIndividual SportsWalking

wikiHow Newsletter

You're all set!

Helpful how-tos delivered toyour inbox every week!

Sign me up!

By signing up you are agreeing to receive emails according to our privacy policy.

Home

About wikiHow

Experts

Jobs

Contact Us

Site Map

Terms of Use

Privacy Policy

Do Not Sell or Share My Info

Not Selling Info

Contribute

Follow Us

Get all the best how-tos!

Sign up for wikiHow's weekly email newsletter

Subscribe

You're all set!

--480

How to Walk Properly with Good Posture and Correct Technique

How to Walk Properly with Good Posture and Correct Technique

Health ConditionsFeaturedBreast CancerIBD MigraineMultiple Sclerosis (MS)Rheumatoid ArthritisType 2 DiabetesSponsored TopicsArticlesAcid RefluxADHDAllergiesAlzheimer's & DementiaBipolar DisorderCancerCrohn's DiseaseChronic PainCold & FluCOPDDepressionFibromyalgiaHeart DiseaseHigh CholesterolHIVHypertensionIPFOsteoarthritisPsoriasisSkin Disorders and CareSTDsDiscoverWellness TopicsNutritionFitnessSkin CareSexual HealthWomen's HealthMental Well-BeingSleepProduct ReviewsVitamins & SupplementsSleepMental HealthNutritionAt-Home TestingCBDMen’s HealthOriginal SeriesFresh Food FastDiagnosis DiariesYou’re Not AlonePresent TenseVideo SeriesYouth in FocusHealthy HarvestThrough An Artist's EyeFuture of HealthPlanHealth ChallengesMindful EatingSugar SavvyMove Your BodyGut HealthMood FoodsAlign Your SpineFind CarePrimary CareMental HealthOB-GYNDermatologistsNeurologistsCardiologistsOrthopedistsLifestyle QuizzesWeight ManagementAm I Depressed? A Quiz for TeensAre You a Workaholic?How Well Do You Sleep?Tools & ResourcesHealth NewsFind a DietFind Healthy SnacksDrugs A-ZHealth A-ZConnectFind Your Bezzy CommunityBreast CancerInflammatory Bowel DiseasePsoriatic ArthritisMigraineMultiple SclerosisPsoriasisFollow us on social mediaHealthlineHealth ConditionsDiscoverPlanConnectSubscribeNutritionSpecial DietsHealthy EatingFood FreedomConditionsFeel Good FoodProductsVitamins & SupplementsSustainabilityWeight ManagementHow to Walk Properly with Good PostureMedically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — By James Roland on January 16, 2020Tips for walking properlyWhat not to doBenefitsBottom lineShare on PinterestMost of us likely don’t give much thought to how we walk or whether we are walking correctly. But knowing how to walk with the right technique and good posture can help:keep your bones and joints aligned properlydecrease wear and tear on your joints, muscles, and ligamentsprevent back, hip, neck, and leg painreduce muscles aches and fatiguereduce the risk of injuriesimprove your balance and stability Walking with the right technique and posture isn’t difficult. But it does involve being mindful of how you move. In this article, we’ll take a closer look at how to walk properly with good posture. Tips for walking properlyWalking is an activity that involves your entire body. To fully understand how to walk correctly, it helps to focus on each part of the body, from head to toe. Keep your head upWhen you’re walking, focus on standing tall with your chin parallel to the ground and your ears aligned above your shoulders. Imagine your head being pulled up gently by an invisible piece of string that’s attached to the ceiling. This may help prevent you from dropping your head into your chest while you walk. Keep your eyes and gaze forward. Focus on an area about 10 to 20 feet ahead of you while you walk. Lengthen your backFocus on elongating your spine while you walk. Try to avoid slouching, hunching, or leaning forward, which can put stress on your back muscles. Keep your shoulders down and backYour shoulders also play a key role in your walking posture and technique. If your shoulders are tense or hunched forward, it can strain the muscles and joints in your shoulders, neck and upper back. To ensure that your shoulders are correctly aligned while you’re walking, do the following: Bring your shoulders up high in a shrug-like motion, then let them fall and relax. Using shoulder shrugs helps relieve tightness or tension, and puts your shoulders in a natural position that allows you to move your arms easily. Try to keep your shoulders loose and relaxed, not tensed up toward your ears or slouched forward. You can do shoulder shrugs occasionally while you’re walking to ensure that you’re keeping your shoulders relaxed and in the right position. Engage your coreYour core muscles also play an important role when you’re walking, and help you move more easily. As you take each step, focus on tightening and engaging your core muscles by pulling your belly button in toward your spine. This can help you maintain balance and stability. It can also relieve stress and pressure on your back as you walk. Swing your armsAs you walk, gently swing your arms back and forth at your sides. Make sure you swing your arms from your shoulders, not from your elbows.Don’t swing your arms across your body.Don’t swing your arms up too high. Keep them around your midsection, not around your chest.Step from heel to toeMaintain a steady heel-to-toe gait. This involves striking the ground with your heel first, then rolling through your heel to your toe, and pushing out of the step with your toe. Avoid flat-footed steps or striking the ground with your toes first. What not to do while walkingTo prevent injury or too much wear and tear on your muscles and joints, try to avoid the following habits. Don’t look down. Looking down at your feet or phone too frequently can put unnecessary strain on your neck.Don’t take very long strides. Your power comes from pushing off your rear leg. Research has shown that overstriding can put too much stress on your lower leg joints.Don’t roll your hips. Your hips should stay as level as possible while you walk.Don’t slouch. To avoid back and shoulder strain, keep your shoulders down and back when walking or standing, and focus on keeping your spine elongated. Don’t walk in the wrong shoes. If you’re going to be walking for more than a few minutes at a time, be sure to wear shoes that fit comfortably, have good arch and heel support, and are well cushioned to absorb the shock of your feet hitting the ground. What are the benefits of walking correctly?There are numerous physical and mental benefits of proper posture and good walking technique. These benefits include:Pain-free muscles and joints. Walking properly can help you avoid putting unnecessary stress and strain on the muscles, ligaments, and joints throughout your body. More energy. Walking with poor posture isn’t efficient. It can wear your muscles out faster, whereas walking with good form can conserve your energy.Better lung health. Walking tall with your shoulders back allows your lungs to expand fully, making breathing easier and more efficient. Improved circulation. When your body is properly aligned and moving correctly, it makes it easier for your blood to circulate to all parts of your body. Improved digestion. Your body is better able to digest your food when your internal organs aren’t compressed and there’s healthy blood flow to your digestive tract.Greater core strength. Your abdominal muscles benefit from walking tall and being properly engaged.Fewer tension headaches. If you walk with your head help up, not bending forward, it can help reduce neck strain, which may lead to fewer tension headaches.Better balance. When you walk properly with the correct posture, it may help improve your balance and make you less prone to falling. The bottom lineWalking properly with the right technique and posture has many benefits. It can reduce unnecessary stress and strain on your muscles and joints, prevent back pain and muscle aches, reduce your risk of injuries, and much more. Walking with the correct gait and posture isn’t hard to do, but it may take some practice. Some key tips involve walking tall, keeping your head up, your shoulders relaxed and back, and your core tightened. If you have any issues with your walking gait, or are unsure of how to walk with the correct posture, be sure to talk to your doctor or physical therapist about ways to improve your walking technique. Last medically reviewed on January 16, 2020How we reviewed this article:SourcesHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Common posture mistakes and fixes. (2019).https://www.nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/The cost of being on your toes. (2010).https://archive.unews.utah.edu/news_releases/the-cost-of-being-on-your-toes/Perfecting your walking technique. (n.d.).https://www.health.harvard.edu/exercise-and-fitness/perfecting-your-walking-techniqueProper walking technique. (n.d.).https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/proper-walking-technique/img-20007670Seay JF, et al. (2014). Lower extremity mechanics during marching at three different cadences for 60 minutes.https://www.ncbi.nlm.nih.gov/pubmed/23549415Share this articleMedically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — By James Roland on January 16, 2020Read this nextWhy Walking Is One of the Best Cardio WorkoutsMedically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSSWalking can be a good form of cardio exercise that can strengthen your heart, lungs, and muscles — and help with weight loss, too. How often should…READ MOREPower Walking: The Whys and Hows of a Life-Changing Exercise TechniqueMedically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSSPower walking is an excellent way to improve your health, maintain fitness, and enhance your sense of well-being. If you use correct technique, power…READ MOREHow to Get a Great Workout with Brisk WalkingMedically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSSBrisk walking is a highly beneficial form of exercise. Find out what a brisk walking pace is, how many calories you can burn, the technique to use…READ MOREEverything You Need to Know About At-Home Physical TherapyMedically reviewed by Gregory Minnis, DPTAt-home PT has its benefits, but it's generally reserved for those who are homebound. READ MOREWhat Are the Types of Physical Therapy?Medically reviewed by Gregory Minnis, DPTThere are many types of PT, each focusing on a different condition or demographic. READ MORE7 Benefits of Physical Therapy, Backed by ScienceMedically reviewed by Amy Elizabeth Wolkin, PT, DPT, MBAWondering how physical therapy can benefit you? Look no further. Check out these six science-backed benefits of physical therapy, plus tips to get the…READ MORE6 Myths About Your Postpartum Recovery, According to a Physical TherapistMedically reviewed by Lauren Jarmusz, PT, DPT, OCSI'm a physical therapist who specializes in women's health and postpartum recovery. My works starts with setting the facts straight about the fourth…READ MOREWhat Is Myofunctional Therapy?Medically reviewed by Gregory Minnis, DPTMyofunctional therapy trains the muscles in your face and mouth to work better. It can also be very effective in treating sleep apnea. Learn more in…READ MOREAbout UsContact UsPrivacy PolicyPrivacy SettingsAdvertising PolicyHealth TopicsMedical AffairsContent IntegrityNewsletters© 2024 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. See additional information.© 2024 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. See additional information.AboutCareersAdvertise with usOUR BRANDSHealthlineMedical News TodayGreatistPsych CentralBezzy

Beginner Walking Plan and Schedule

Beginner Walking Plan and Schedule

Menu

Fitness

Activewear

Beginners

Walking

Running

Strength

Nutrition

Weight Management

Nutrition Facts

Nutrition Basics

Diets

Meal Plans

Meal Delivery Services

View All

What to Buy

Fitness Gear

Apparel & Accessories

Footwear

Tools

Recipe Nutrition Calculator

Weight Loss Calorie Goal

BMI Calculator

Body Fat Percentage Calculator

Calories Burned by Activity

Daily Calories Burned

Pace Calculator

About Us

Editorial Process

Meet Our Review Board

Search

Clear

Fitness

Activewear

Beginners

Walking

Running

Strength

View All

Nutrition

Weight Management

Nutrition Facts

Nutrition Basics

Diets

Meal Plans

Meal Delivery Services

View All

What to Buy

Fitness Gear

Apparel & Accessories

Footwear

View All

More in Walking

Shoes, Apparel, and Gear

Walking for Weight Loss

Injuries and Prevention

View More

Tools

Recipe Nutrition Calculator

Weight Loss Calorie Goal

BMI Calculator

Body Fat Percentage Calculator

Calories Burned by Activity

Daily Calories Burned

Pace Calculator

Why BMI May Not Be the Best Metric

Best Online Aerobics Classes

Is Lemon Water Good for You?

Fitness and Nutrition News

About Us

Editorial Process

Privacy Policy

Contact Us

Verywell Fit's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Walking

Beginner Walking Plan and Schedule

How Far, How Fast, How Often to Walk

Wendy Bumgardner

Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events.

Learn about our

editorial process

Updated on August 10, 2022

Reviewed

Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.

Michele Stanten, ACE-GFI

Reviewed by

Michele Stanten, ACE-GFI

Michele Stanten is a walking coach, certified group fitness instructor, and running coach. She is the author of Walk Off Weight and The Walking Solution.

Learn about our

Review Board

Print

Verywell / Ryan Kelly

You've decided to start walking for health and fitness, and now you need a plan to build your walking endurance and speed. As a beginner, you should focus on using good walking posture and technique as you steadily build your walking time.

Brisk walking for 30 minutes per day, totaling 150 minutes per week, is recommended by health authorities to reduce your health risks for heart disease, stroke, diabetes, and other conditions.

Overview

While any amount of walking is beneficial, you can amplify the benefits by doubling the recommendation and walking a total of five hours a week, or by picking up the pace. The increased duration or intensity are particularly helpful if weight loss is your goal. Just remember that you'll also need to improve your diet for best results.

You can build a walking habit by walking at least five days per week and tracking your walks. If you have an ongoing health condition, talk to your doctor before starting any new exercise program.

Walking Schedule

Start each walk by checking your walking posture. You will want to walk at an easy pace for a couple of minutes before you speed up. Wear flexible athletic shoes and comfortable clothing. You can do your walking outdoors, indoors, or on a treadmill.

Week 1

Start with a 15-minute walk at an easy pace. Walk five days the first week. You want to build a habit, so consistency is important. Spread out your rest days, such as making day 3 a rest day and day 6 a rest day.

Weekly total goal: 60 to 75 minutes

Week 2

Add five minutes a day so you are walking for 20 minutes, five days a week. Or, you may wish to extend yourself more on some days, followed by a rest day.

Weekly total goal: 80 to 100 minutes

Week 3

Add five minutes a day so you are walking for 25 minutes, five days a week.

Weekly total goal: 100 to 125 minutes

Week 4

Add five minutes a day to walk for 30 minutes, five days a week.

Weekly total goal: 120 to 150 minutes

Tips

If you find any week to be difficult, repeat that week rather than adding more time. Do this until you are able to progress comfortably.

Once you are able to walk for 30 minutes at a time comfortably, you are ready to use a variety of different workouts to add intensity and endurance. A weekly walking workout plan includes walks with higher-intensity intervals, speed-building walks, and longer walks.

How Fast Should Beginners Walk?

Walkers should aim for a brisk walking pace to achieve a moderate-intensity walking workout. That is the exercise intensity that is associated with the best health benefits of walking. Moderate intensity is usually associated with walking a mile in 20 minutes or less, at a target heart rate of 64% to 76% of your maximum heart rate.

What brisk walking feels like:

Your breathing is heavier than normal.You are still able to carry on a full conversation while walking.You are not out of breath.

Don't worry if your speed is slower and heart rate lower during the initial weeks. Your first goal is to be able to walk for 30 to 60 minutes a day without injury. You will add speed and intensity later. Be consistent in how often and how far you walk before you try to walk faster.

You are likely to discover that using good walking posture and arm motion will result in walking faster.

If at any time during the walk you are experiencing difficulty, slow down further and return to your starting point. Be aware of warning symptoms of problems such as heart attack or stroke and seek medical assistance if needed. For instance if your shortness of breath is accompanied by chest pain, light headedness, or pain or numbness in the upper body, you may be experiencing a heart attack.

To reduce your risk of injury, gradually increase how long or how fast you walk, changing only one component at a time.

What Happens to Your Body When You Do Pilates Every Day?

Where to Go Next?

Once you have built your walking time and speed, you are ready to have some fun. You can train for a 5K walk, which is 5 kilometers or 3.1 miles long. This is a popular distance for charity walks and fun runs and will take 45 minutes to an hour to finish.

You can begin training to enjoy these events once you have built up to walking 30 minutes per day, five days per week. You may also want to join a walking group or club so you will have others to walk with and an incentive to keep going with your new walking habit.

5 Outdoor Walking Workouts

4 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Centers for Disease Control and Prevention. How Much Physical Activity Do Adults Need?. 2020.

Centers for Disease Control and Prevention. Measuring Physical Activity Intensity. 2020.

Centers for Disease Control and Prevention. Target Heart Rate and Estimated Maximum Heart Rate. 2019.

Mahmod SR, Narayanan LT, Supriyanto E. Effects of incremental cardiorespiratory exercise on the speech rate and the estimated exercise intensity using the counting talk test. J Phys Ther Sci. 2018 Jul;30(7):933-937. doi:10.1589/jpts.30.933

By Wendy Bumgardner

Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events.

See Our Editorial Process

Meet Our Review Board

Share Feedback

Was this page helpful?

Thanks for your feedback!

What is your feedback?

Helpful

Report an Error

Other

Submit

Related Articles

How Much Should Seniors Walk for Optimal Health?

Walking a 5K

How Many Calories Do You Burn Walking Per Mile?

Walking Workout Schedule for Weight Loss

10K Walk Training Schedule for Beginners

Are You Walking in the Fat-Burning Zone?

How Fast You Should Walk for Fitness and Weight Loss

10 Ways to Walk Your Way to Fitness and Health

How Much to Walk Each Day for Ultimate Health

How Much Walking Is Best for Diabetes Control?

15-Minute Walks for Weight Loss and Health

What Is Moderate Exercise?

What Happens to Your Body When You Walk 30 Minutes Per Day

Treadmill Walking Workout Plan for Seniors

How to Walk Faster: Form, Stride, and Building Speed

Treadmill Walking Weight Loss Workout Plan

Expert Wellness Picks and Advice to Your Inbox

Sign Up

You're in!

Thank you, {{form.email}}, for signing up.

There was an error. Please try again.

Fitness

Nutrition

Weight Loss

Meet Our Review Board

About Us

Editorial Process

Diversity Pledge

Privacy Policy

In the News

Advertise

Terms of Service

Careers

Contact

Follow Us

Verywell Fit's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Verywell Fit is part of the Dotdash Meredith publishing family.

WALK Definition & Usage Examples | Dictionary.com

WALK Definition & Usage Examples | Dictionary.com

GamesDaily CrosswordWord PuzzleWord FinderAll gamesFeaturedWord of the DaySynonym of the DayWord of the YearNew wordsLanguage storiesAll featuredPop cultureSlangEmojiMemesAcronymsGender and sexualityAll pop cultureWriting tipsGrammar Coach™Writing hubGrammar essentialsCommonly confusedAll writing tipsGamesFeaturedPop cultureWriting tipswalk[ wawk ]show ipaSee synonyms for: walkwalkedwalkingwalks on Thesaurus.comverb (used without object)to advance or travel on foot at a moderate speed or pace; proceed by steps; move by advancing the feet alternately so that there is always one foot on the ground in bipedal locomotion and two or more feet on the ground in quadrupedal locomotion.to move about or travel on foot for exercise or pleasure: We can walk in the park after lunch.(of things) to move in a manner suggestive of walking, as through repeated vibrations or the effect of alternate expansion and contraction: If she keeps playing so hard, that vase will walk right off the piano.Baseball. to receive a base on balls.Slang. to go on strike; stage a walkout: The miners will walk unless they get a pay raise.to be acquitted or to be released or fined rather than sentenced to jail: If the prosecutor doesn't present his case well, the murderer may walk.to go about on the earth, or appear to living persons, as a ghost: to believe that spirits walk at night.(of a tool, pointer, or pen of a recording device, etc.) to glide, slip, or move from a straight course, fixed position, or the like: A regular drill bit may walk on a plastic surface when you first try to make a hole.When the earthquake started, the pen on the seismograph walked all over the paper.to conduct oneself in a particular manner; pursue a particular course of life: to walk humbly with thy God.Basketball. travel (def. 8). Obsolete. to be in motion or action.See moreverb (used with object)to proceed through, over, or upon at a moderate pace on foot: walking London streets by night;walking the floor all night.to cause to walk; lead, drive, or ride at a walk, as an animal: We walked our horses the last quarter of a mile.to force or help to walk, as a person: They were walking him around the room soon after his operation.to conduct or accompany on a walk: He walked them about the park.to move (a box, trunk, or other object) in a manner suggestive of walking, as by a rocking motion.Baseball. (of a pitcher) to give a base on balls to (a batter).to spend or pass (time) in walking (often followed by away): We walked the morning away along the beach.to cause or accomplish by walking:We saw them walking guard over the chain gang.to examine, measure, etc., by traversing on foot: to walk a track; to walk the boundaries of the property.Informal. to send (a person who has a reservation at a hotel) to another hotel because of overbooking: It's exasperating to find yourself walked when you arrive at a hotel late in the evening.See morenounan act or instance of walking, or going on foot at a moderate pace.an act, instance, or period of going somewhere on foot at a moderate pace for exercise or pleasure: After lunch we went for a walk on one of the nearby trails.a distance covered or to be covered on foot, often in terms of the time required: My cottage is about ten minutes' walk from a little general store.the gait or pace of a person or an animal that walks, or moves along on foot at slow or moderate speed: The horse allowed itself to be led at a walk around the paddock.a characteristic or individual manner of moving along on foot: It was impossible to mistake her walk.a department or branch of activity, or a particular line of work: They found every walk of life closed against them.Baseball. base on balls. a path or way for pedestrians at the side of a street or road; sidewalk.a place prepared or set apart for walking.a path in a garden or the like.a passage between rows of trees.an enclosed yard, pen, or the like where domestic animals are fed and left to exercise.the walk. race walking. a sheepwalk. a ropewalk. (in the West Indies) a plantation of trees, especially coffee trees.a group, company, or congregation, especially of snipes.British. the route of a street vendor, tradesman, or the like.the district or area in which such a route is located.a tract of forest land under the charge of one forester or keeper.Archaic. manner of behavior; conduct; course of life.Obsolete. a haunt or resort.See moreVerb Phraseswalk off, to get rid of by walking: to walk off a headache.walk off with, to remove illegally; steal.to win or attain, as in a competition: to walk off with the first prize for flower arrangements.to surpass one's competitors; win easily: to walk off with the fight.walk out, to go on strike.to leave in protest: to walk out of a committee meeting.walk out on, to leave unceremoniously; desert; forsake: to walk out on one's family.walk out with, British. to court or be courted by: Cook is walking out with the chauffeur.walk through, Theater, Television. to release (a play) by combining a reading aloud of the lines with the designated physical movements.Informal. to perform (a role, play, etc.) in a perfunctory manner.to make little or no effort in performing one's role: He didn't like the script and walked through his part.walk up, (of a hunter) to flush (game) by approaching noisily on foot and often with hunting dogs.See moreSee More DefinitionsIdioms about walktake a walk, Informal. to leave, especially abruptly and without any intention or prospect of returning (often used imperatively to indicate dismissal): If he doesn't get his way, he takes a walk.I don't need your advice, so take a walk.walk (someone) through, to guide or instruct carefully one step at a time: The teacher will walk the class through the entire testing procedure before the real test begins.walk Spanish, to be forced by another to walk on tiptoe.to walk cautiously.to be discharged or dismissed.to discharge or dismiss (someone).walk the plank. plank (def. 8). See More IdiomsOrigin of walk1First recorded before 1000; Middle English verb walken, Old English wealcan “to roll, toss,” gewealcan “to go”; cognate with Dutch, German walken “to full (cloth),” Old Norse vālka “to toss”; noun derivative of the verbOther words for walk1 step, stride, stroll, saunter, ambulate, perambulate, promenade 21 stroll, promenade, constitutional 24 step, carriage 26 sphere, area, field 28, 29 passage, footpath, alley, avenue 32 runSee synonyms for walk on Thesaurus.comOther words from walkun·walked, adjectiveWords Nearby walkWaleyWalfish BayWalhallawaliwalingwalkwalkablewalkaboutwalk all overwalkaround paywalkathonDictionary.com Unabridged

Based on the Random House Unabridged Dictionary, © Random House, Inc. 2024How to use walk in a sentenceHe has had years with control trouble and once led the league in walks.MLB teams can buy hope easier than championships | Thomas M. Boswell | February 12, 2021 | Washington PostWe also did our own stand-up paddleboarding, with our kids, David and Sophia, and went for long morning beach walks, rarely seeing others.A Maui vacation in three acts | Alex Pulaski | February 12, 2021 | Washington PostThe last time I saw a friend in person, for a long walk by the river, I returned home buzzing as if I had been to a party with a hundred people.The Most Practical Outdoor Dining Outfit Is a Snuggie | Jaya Saxena | February 9, 2021 | EaterRather, he understands when people from all walks of life are considered for important positions, the resulting workforce will be more diverse — and stronger for it.Washington’s front office looks nothing like it ever has before. That’s a reason for hope. | Barry Svrluga | February 4, 2021 | Washington PostWhen he senses that we’re getting ready for a walk, or just before or after we feed him, Archie looks around for the rabbit, grabs it in his mouth, then prances about, whipping it back and forth.My dog barked at me. What’s going on in that canine skull of his? | John Kelly | January 31, 2021 | Washington PostCreating PGCs from skin tissue, on the other hand, seems like a walk in the park compared to egg freezing.Men Will Someday Have Kids Without Women | Samantha Allen | January 3, 2015 | THE DAILY BEAST“They know there are drug spots,” said Wanda Williams, who was out for a walk with her son.Ground Zero of the NYPD Slowdown | Batya Ungar-Sargon | January 1, 2015 | THE DAILY BEAST“They just walk around, they ride in their patrol cars, and they just pass by,” he said.Ground Zero of the NYPD Slowdown | Batya Ungar-Sargon | January 1, 2015 | THE DAILY BEASTYour general reaction runs along the lines of: “When will these geezers give it up and go for a mall walk or something?”The World’s Toughest Political Quiz | Jeff Greenfield | December 31, 2014 | THE DAILY BEASTOther footage shows him fleeing, keeping to a quick walk, jogging briefly, then walking again as he heads for a subway station.Exclusive: Inside a Cop-Killer’s Final Hours | Michael Daly | December 31, 2014 | THE DAILY BEASTThe two women had no intention of bathing; they had just strolled down to the beach for a walk and to be alone and near the water.The Awakening and Selected Short Stories | Kate ChopinShe set off down Trafalgar Road in the mist and the rain, glad that she had been compelled to walk.Hilda Lessways | Arnold BennettI could see only the stretch of green before me, and I felt as if I must walk on forever, without coming to the end of it.The Awakening and Selected Short Stories | Kate ChopinHe used to walk through the park, and note with pleasure the care that his father bestowed on the gigantic property.The Pit Town Coronet, Volume I (of 3) | Charles James WillsThe back of her head will be quite in line with her charming little bust, and I for one shall walk round and laugh in her face.Ancestors | Gertrude AthertonSee More ExamplesBritish Dictionary definitions for walkwalk/ (wɔːk) /verb(intr) to move along or travel on foot at a moderate rate; advance in such a manner that at least one foot is always on the ground(tr) to pass through, on, or over on foot, esp habitually(tr) to cause, assist, or force to move along at a moderate rate: to walk a dog(tr) to escort or conduct by walking: to walk someone home(intr) (of ghosts, spirits, etc) to appear or move about in visible form(of inanimate objects) to move or cause to move in a manner that resembles walking(intr) to follow a certain course or way of life: to walk in misery(tr) to bring into a certain condition by walking: I walked my shoes to shreds(tr) to measure, survey, or examine by walking(tr) baseball to allow a batter to go to first base without batting by throwing four balls outside of the strike zoneAlso: travel (intr) basketball to take more than two steps without passing or dribbling the ballto disappear or be stolen: where's my pencil? It seems to have walked(intr) slang, mainly US (in a court of law) to be acquitted or given a noncustodial sentencewalk it to win easilywalk the plank See plank 1 (def. 4)walk on air to be delighted or exhilaratedwalk tall informal to have self-respect or pridewalk the streets to be a prostituteto wander round a town or city, esp when looking for work or having nowhere to staywalk the walk or walk the talk informal to put theory into practice: you can talk the talk but can you walk the walk? See also talk (def. 15)See morenounthe act or an instance of walkingthe distance or extent walkeda manner of walking; gaita place set aside for walking; promenadea chosen profession or sphere of activity (esp in the phrase walk of life)a foot race in which competitors walkan arrangement of trees or shrubs in widely separated rowsthe space between such rowsan enclosed ground for the exercise or feeding of domestic animals, esp horsesmainly British the route covered in the course of work, as by a tradesman or postmana procession; march: Orange walkobsolete the section of a forest controlled by a keeperSee moreOrigin of walk1Old English wealcan; related to Old High German walchan, Sanskrit valgati he movesSee also walk away, walk into, walk off, walk out, walkover, walk throughDerived forms of walkwalkable, adjectiveCollins English Dictionary - Complete & Unabridged 2012 Digital Edition

Publishers 1998, 2000, 2003, 2005, 2006, 2007, 2009, 2012Other Idioms and Phrases with walkwalkIn addition to the idioms beginning with walkwalk all overwalk a tightropewalk away fromwalk away withwalking encyclopediawalking paperswalk off withwalk of lifewalk on airwalk on eggswalk outwalk overwalk tallwalk the floorwalk the plankwalk throughalso see: cock of the walkhands down (in a walk)worship the ground someone walks onSee More OriginsThe American Heritage® Idioms Dictionary

Copyright © 2002, 2001, 1995 by Houghton Mifflin Harcourt Publishing Company. Published by Houghton Mifflin Harcourt Publishing Company.Browse#aabbccddeeffgghhiijjkkllmmnnooppqqrrssttuuvvwwxxyyzzAboutCareersShopContact usAdvertise with usCookies, terms, & privacyDo not sell my infoFollow usGet the Word of the Day every day!Sign upBy clicking "Sign Up", you are accepting Dictionary.com Terms & Conditions and Privacy Policies.My account© 2024 Dictionary.com, LLC

上一篇：比特派官网公告最新|oranges
下一篇：tp安卓|indexes

im钱包官网下载 数字资产服务平台

bitpie正版钱包|walk

FAST Walking in 30 minutes | Fitness Videos - YouTube

Walk Definition & Meaning - Merriam-Webster

WALK | English meaning - Cambridge Dictionary

10 Benefits of Walking, Plus Safety Tips and More

30 Minute Boosted Fitness Walk | Walk at Home - YouTube

20 Minute Walk at Home Exercise | Fitness Videos - YouTube

How to Walk: Tips for Good Posture & Technique

How to Walk Properly with Good Posture and Correct Technique

Beginner Walking Plan and Schedule

WALK Definition & Usage Examples | Dictionary.com

im钱包官网下载
数字资产服务平台