In a previous post I wrote about health walking, which includes a leisurely paced stroll with focus on good posture and relaxed arm swing.  Now that you have done this for a few weeks, it's time to step it up to fitness walking.

In this style of walking pick up the pace (13 to 15 minutes per mile) by focusing on a few additional factors, in particular your arm swing and foot strike.  This style of walking will increase both your pace and the amount of calories and muscles used in the activity.  It will easily take you from moderate to more a more vigorous state of exercise.  It's great for overall joint health and increased energy. 

Fitness Walking Tips
The following technique tips will help you perform fitness walking with good form and mechanics.

• Maintain good posture.
• Flex the elbows to approximately 90 degrees. Let them swing forward and back without crossing the center of the body or swinging higher than the top of the sternum. Keep elbows close to sides.
• Speed up the arm swing to speed up the leg action
• The hips will rotate slightly in a natural motion.
• Land on the heel of the foot with the forefoot raised.
• Roll from the heel to the ball of the foot.
• Forcefully push off the forefoot.
• Lean slightly forward from the ankles, not the waist.

To help keep your joints flexible and strong, make sure to take glucosamine and chondroitin supplements each day.  You will notice the difference as you increase your walking intensity.  Try alternating one day of health walking with one day of fitness walking until you build up your stamina.