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Walk with good posture to breathe better.
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Your posture affects how easy or difficult it is to breathe while you walk. If you walk with poor posture and your chest caved in, you make it harder on your lungs to bring in oxygen, which needs to be transported to your working muscles. The muscles need oxygen when you are doing your aerobic walking routine. The aerobic-benefits of walking include more efficient oxygen usage, so overall you will breathe better; however, if you're struggling to walk for long durations, change your posture.1.
Walk slowly for five minutes to warm up before you increase your speed to a comfortable workout pace. Breathe deeply as you warm up.2.
Walk with good posture to improve the flow of oxygen into and around your body and to help you take a deep breath. Keep your spine straight, your chest high and your shoulders pulled down away from your ears. Look straight ahead with your chin parallel to the ground. Tighten your stomach by pulling your navel toward your spine and practice taking deep breaths while holding in your abdomen.3.
Use controlled breathing as you walk for at least 20 to 30 minutes. Inhale during three steps and exhale during three steps to keep your breath at an even pace and to breathe better. Inhale through your nose and take the breathe down into your belly. Feel your belly expand as you breathe. Exhale, flatten your stomach and release the breath through your mouth.4.
Relax your body and mind as you walk so your breathing mechanics function better. Maintain good posture, but do not stress and tighten your muscles if your posture slips. Keep your hands slightly open, not balled into fists. Stay relaxed.5.
Gauge your workout intensity. Try to carry a conversation to test your exertion level. Slow down your pace if your breathing is suffering and you are unable to talk normally. Increase your speed if you are able to sing.6.
Reduce the duration of your workout if your breathing suffers. Begin with 10-minute sessions until you are able to walk for at least 30 minutes. Gradually increase your workout time until you can walk for 60 minutes. Break up your routine into 10-minute segments three times a day if necessary.7.
Walk slowly at the end of your workout for five minutes to cool down your body and settle your breathing.
- As your breathing improves, increase the speed of your walk to reap continued breathing benefits.
- If you feel breathing difficulties during your walk, seek the advice of a medical professional.