ankle muscles
When walking, the muscles around your ankles must work continuously to bring your feet up or down. There are two main muscle groups:
The toothpick (dorsiflexors) helps you avoid tripping while walking.
Plantarflexors, which include the large calf muscle (gastrocnemius) and the smaller muscle below (soleus), help create push-ups for you to move forward.
These seemingly small movements are important for easy travel and good balance.
Knee muscles
Walking helps activate the muscles around the knees:
K does located behind your thighs to help bend your knees every time you step forward.
The front quarter-head muscles help straighten your knees and keep your body weight as you step your feet down.
If these muscle groups are trained regularly, it will help strengthen the knee joint, reducing the risk of injury.
hip muscles
The hips are the place that connects the upper and lower body, playing a very important role when moving. Walking affects:
The hip flexor (in the front) helps you lift your legs forward.
The hip extensors (in the back) help push the body forward.
The mediastinal glutes help stabilize the pelvis when you stand on one leg.
According toort practitioner Mallory Christopherson at Colorado Spine and Joint Center, " regular walking helps strengthen the muscles around the hips, thereby improving posture, reducing back pain and increasing flexibility for the body".
Core
Walking also affects the core muscles (corner) including the abdominal muscles, ribs, pelvic floor muscles and spinal erogation. These muscle groups help you keep your body straight, stabilize your torso and support breathing.
Does walking help build muscle?
Walking does not give you the muscle like doing a gym, but it can help your body become toned, reduce excess fat and increase lean muscle. To walk more effectively, you can:
Go fast or take turns running for 30 seconds
Choose a sidewalk with an slope, or increase the incline on a treadmill
Using a walking stick or wearing a weighted shirt
Incorporate simple movements such as push-ups and squats
easier and safer walking tips
If you are recovering from injury, surgery, or have joint problems, do the following:
Start with a short distance, slow speed
Choose a flat, bright place
Wear suitable shoes with anti-slip soles
Consult your doctor before exercising
You can also try walking in water, this method helps reduce pressure on joints and limits the risk of falling.
