Do your shoulders tighten during a walk? Are you stretching your stride to keep up with someone else—or concentrating so hard on “correct form” that walking feels awkward?
In Episode 51 of Walking for Health and Fitness, I teach a simple way to notice unnecessary effort, try one gentle adjustment, and check how you feel.
Before adding more speed or distance, pay attention to how you’re moving.
Remember STEPS—Without Forcing It
In my first book, Walking for Health and Fitness, I introduced STEPS, a reminder I’ve used since its release in 2019:
S: Shorter, quicker strides
T: Toes propel you forward
E: Engage your core and glutes
P: Posture
S: Swing your arms quickly
The original method addresses quicker walking. For this lesson, apply the reminders at your appropriate pace: comfortable steps, gentle support, relaxed shoulders, and an arm swing that fits your walk. You don’t need to copy someone else’s walking style.
Your Next Walk: Notice, Ease, Recheck
During the first three minutes of your next appropriate walk:
Notice: Identify one thing—perhaps raised shoulders, clenched hands, or deliberately stretched-out steps.
Ease: Try one small adjustment without adding speed or distance.
Recheck: Does it feel better, the same, or worse? Do you remain steady?
Use a shorter check if needed. If an adjustment makes you uncomfortable, stop forcing it. Persistent pain or changes in balance deserve professional guidance.
Watch Episode 51 or listen using the players on this page for the complete lesson and your STRONG Recovery Step.
Ready to Build Your Walking Routine?
Start with my free 3-Video Walking for Health and Fitness Recovery Series, including the companion Recovery Guide.
If you or someone you love is facing prostate cancer treatment, download 5 Things No One Tells Men About Staying STRONG During Prostate Cancer Treatment for practical guidance on navigating daily life alongside your medical team’s advice.
Walk on,
Frank S. Ring
Author: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, Walking Logbook Journal , and Walking Works Blueprint
Host: Walking for Health and Fitness Podcast
Related reading: Mayo Clinic’s walking technique guidance.
