Basic posture
Keep your head up, chin parallel to the ground, and gaze about 3–6 meters (10–20 feet) ahead instead of looking down at your feet.
Lengthen your spine: imagine a string pulling the top of your head upward so your back stays tall, not slouched or overly arched.
Relax your shoulders down and slightly back so they are not lifted toward your ears or rounded forward.
Core and upper body
Gently engage your core by drawing your navel slightly in toward your spine; this helps balance and protects your lower back while walking.
Let your arms swing naturally from the shoulders (not from the elbows), forward and back in line with your direction of travel.
Keep your hands relaxed, not clenched; tight fists can create unnecessary tension in the neck and shoulders.
Foot placement and steps
Place your foot so the heel or outer edge contacts the ground first, then roll through the foot toward the toes to push off smoothly.
Keep a slight bend in the knee when your foot lands; avoid locking the knee straight, which can stress joints and ligaments.
Take relatively short, quick steps rather than long strides, so your foot lands under your body, not far in front of you.
Natural rhythm and breathing
Match your arm swing with the opposite leg (right arm with left leg, left arm with right leg) to keep your gait balanced and efficient.
Walk at a pace where you can still talk but feel slightly warm; this intensity is ideal for fitness walking for most healthy adults.
Breathe steadily through your nose and mouth as needed, keeping the chest open with that tall posture so the lungs can expand easily.
Safety and practice tips
Start with 10–15 minutes at an easy pace, then gradually increase time or speed as your body adapts.
If you feel pain in knees, hips, back, or feet, slow down, shorten your stride, and check posture; persistent pain should be discussed with a doctor or physiotherapist.
Practise in front of a mirror or record a short walking video from the side to observe head, shoulder, and foot alignment and make small corrections.
If you share your age, any pain (back, knee, heel, etc.), and whether you walk mainly for fitness or normal daily movement, more specific, step‑by‑step guidance can be suggested for you.
