How to Do
The heavy walking should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy walking.
Beginning
1. Your posture should be tall by nature.
2. Relax your shoulders, open your chest, and gently pull your abdominals inward.
3. Maintain a straight face and keep your head and chin up.
Movement
1. Swing your arms so that they brush against your body, keeping your hands relaxed and gently cupped.
2. Your hand should be level with your breast bone on the upswing and brush against your hip on the downswing.
3. Maintain a loose and relaxed hip position. Your feet should land firmly on the ground, heel first.
4. Roll from your heel to your arch, then to your ball of foot, and finally to your toes.
5. Start with your toes and the ball of your foot.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
