Walk this way! How to optimise your stride to get the most from your daily stroll

It was easy to dismiss walking as a form of physical activity until recently. But lockdown has reminded us of the pleasures of walking. Both its physical and mental benefits are being appreciated once again.

To walk to the best of our abilities, we need to walk the way our bodies were designed to - which no longer comes naturally in this sedentary, screen-based era.

1. Instead of propelling ourselves forward by pushing off with the back foot, we attempt to use our stepping foot to get us going. Sitting down too much shortens and tightens the hip flexor muscles, causing us to take the wrong step.
2. The passive foot strike. The movement provided by the joints in our feet offers suspension and balance. Plodding along flatly causes knee discomfort. It can create a slight misalignment of the back, and stiffness of the shoulders.
3. Letting your head hang forwards. Screens, reading, and desk work have made this the default position. With the head slightly forward, the muscles in the upper back and shoulders have to contract to hold it there. Back mobility becomes restricted, and you will be unable to rotate your spine from the hips.
4. Arms hanging awkwardly or forced into a tense power-walk movement. If you get steps one to three right, the arms will naturally dangle freely.