# Walking

> Walking at an easy pace, rolling from heel to toe with a relaxed arm swing, for low-impact cardio and everyday endurance.

Page: https://fitnessie.app/exercises/walking/
Type: Cardio · Cardio
Demo video: https://fitnessie.app/demos/walking/6679001fe4ba91ed.mp4

## How to do it

1. Stand tall with your chin level and your gaze a few yards ahead.
2. Step forward and land on your heel first, with the knee slightly unlocked.
3. Roll your weight along the foot toward the base of the big toe.
4. Push off the ball of the rear foot and let that leg swing through.
5. Swing your arms gently from the shoulders, opposite to your legs, and keep a steady easy pace.

## Key cues

- Imagine a string lifting the top of your head
- Heel first, then roll to the toe
- Push off the back leg
- Relaxed shoulders, soft elbows
- Short, comfortable strides

## Common mistakes

- Slouching or leaning forward
- Looking down at your feet or phone
- Overstriding with very long steps
- Landing flat-footed or toes first

## Muscles worked

- Primary: Calves, quads, hamstrings and glutes
- Secondary: Hip flexors, abductors, abs, obliques and lower back

## Equipment

None.

## Variations

- [Walking (Treadmill)](https://fitnessie.app/exercises/treadmill-walking/)

## References

- [BarBend: Proper Walking Form](https://barbend.com/proper-walking-form/)
- [Healthline: How to Walk](https://www.healthline.com/health/how-to-walk)
- [Verywell Health: 4 Muscle Groups You Strengthen Just by Walking](https://www.verywellhealth.com/muscle-groups-walking-works-11748155)