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Exercise Guide

Outdoor Walking: Are you walking hunched over?

Walk with your body upright. Do not walk hunched over.

Outdoor Walking: Are you walking hunched over? video cover
Watch on YouTube Shorts (in Korean)

How to fix it

  1. Walk with your body upright.
  2. Lengthen your spine as if the top of your head were being pulled upward.
  3. Swing your arms naturally forward and back.
Caution Do not look only at your feet as you walk.

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Should you tuck your chin?

Sources differ slightly. Some suggest tucking your chin slightly toward your chest. Others suggest keeping your chin level with the ground. Either way, do not look only at your feet as you walk.

See this exercise in detail

Outdoor WalkingStarting position · Movement · Breathing · Trainer tips · Cautions · Exercise info · Related exercises

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Bodyweight Reverse Lunge

Does your back knee slam into the floor?

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Dumbbell Hip Thrust

Are you pushing up through your toes?

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Sources

  1. Ministry of Health and Welfare (Korea), Press Release on the Walking Guidelines for Koreans · Walking Correctly (in Korean)
  2. Collins SH et al., Proceedings of the Royal Society B: Biological Sciences (2009)
  3. Mayo Clinic, Walking: Trim your waistline, improve your health
  4. Harvard Health Publishing, Perfecting your walking technique
  5. HSS, How to Get the Most Out of Your Walking Workout
  6. Cleveland Clinic, 5 Unexpected Benefits of Walking Backward
  7. NIDDK, Walking... A Step in the Right Direction
  8. University of Georgia PEDB Program, Walking · The Basics
  9. Human Kinetics, Walk Your Way Fit · Optimal positioning while walking
  10. NSCA, Personal Training Quarterly · Programing the General Population for Optimal Fitness: 10 Important Movement Patterns

This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.