Walking is the most fundamental form of human movement. Its benefits extend far beyond simple physical activity. Recent research has unveiled the intricate influences of proper walking mechanics on various aspects of health, including biomechanics, athletic performance, fascia hydration, cognitive function, and overall well-being. This detailed exploration will delve into the scientific underpinnings of walking and its multifaceted benefits, supported by relevant studies.

Most individuals assume they already walk enough all day, that they’re always on their feet. So why on earth would they need to spare 30-90’ every day for a focused, present, uninterrupted, rhythmic walk? Because walking requires you to be present, it’s one of the most complex, yet natural movement patterns for humans.

Let’s talk about the walking routine and get that out of the way. 

We recommend walking daily for a minimum of one time after a meal for 30-90 minutes daily. We sometimes experiment with more or less time than this and so can you as well.

1 x 30-90 minutes of walking per day (after a large meal whenever possible)

Or

2-3 x 10-30 minutes of walking per day (after each meal)

How You Should Walk?

This is something that you will most definitely need to schedule a 30 minute diagnostics consultation (only $50.00) with either one of our Master Trainer’s Benjamin Aguilar or Nicky Lamanna. We will also be starting our Weekly Walk Workouts (Weekly Workshops), which will be around $25.00 per class.

However, let’s at least give you something valuable to leave with. We will do some free videos on this, but this is something that needs to be addressed with our diagnostics consult.

Step 1: Stop letting your feet point out: \ / try to be more straight | |. Focus on the stretch of the hips, specifically the hip flexors (front of the upper thighs) should be under a consistent, natural stretch.

Step 2: Stand Tall, think Decompression, Look into the Horizon, Level Jaw. Sometimes we have to look down to see where we are going but try standing tall most of the time. You might even feel a stretch in the abdominals and pecs as you slowly become taller and taller, naturally tall, not too forced.

Step 3: Rotate the Spine, rotate from the belly button, rotate the ribs, and let the arms swing naturally and rhythmically, not / \ across the body, but rather | | straight. Again, Stand Tall!

So we have Feet/Knees/Hips Straight or even slightly inward (depending on your structure), avoid walking \ /. Stand tall and rotate the spine. Find a natural rhythm, try to RELAX during your walk, breathe slowly through the nose, and focus on sensations/feedback mechanisms and the stretches previously mentioned.

Biomechanics of Walking

Gait Mechanics and Joint Health + Fascia

Fascia adapts to the stresses placed upon it. Proper walking mechanics create optimal tension patterns throughout the fascial system, promoting flexibility and resilience. Meyers (2009) asserts that when fascia is subjected to regular, balanced tension – such as that experienced during walking – it becomes more pliable and can better support movement (Meyers, T. 2009. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists).

The biomechanics of walking involves a complex interplay of joints, muscles, and connective tissues. The thing is though, walking works the entire body, primarily the fascia, AKA one giant muscle with 600 or so attachments. The fascia distributes roughly 60% of the body’s water. Fascia runs through everything, literally. It needs to be hydrated, or else injury occurs. The best way to hydrate this massive spiderweb is to walk. Not just walk, but walk optimally, walk undistracted. Most people are shocked when we tell them to treat their walks like a priority, like an actual workout. Yes, you can walk with headphones, listening to a podcast, but when starting out, this can be distracting and thus take you away from the walk itself.

The Spiral Line

Meyers identifies specific lines of fascia that run throughout the body, known as myofascial meridians. The Spiral Line, for example, is particularly relevant to walking. It connects the foot up through the legs, spine, and shoulder, facilitating rotational movements that enhance balance and coordination. Proper walking engages this line, allowing for a seamless transfer of force and energy, which can improve athletic performance and reduce injury risk (Meyers, T. 2001. Anatomy Trains).

When you see most individuals walk, they usually keep their feet/knees/hips pointed outwards (externally rotated). This tends to primarily activate the adductors/groin, possibly creating even more stress, dehydration, and calcification. This further programs the nervous system to drive dysfunctional movement patterns further, sometimes to the point of no return, unless you become aware and take the initiative to correct these faulty motor patterns. If we have walked dysfunctionally like this for our entire lives, then it will take a lot of effort to unglue and undo these deeply engrained movement patterns.

Not just the lower body but most definitely the upper body. Just observe: not many people actually stand tall when they walk; they slouch. Most people don’t even twist their spine/ribs. They are glued within their whole body. This is partly because of the extremely sedentary lifestyle most of us are accustomed to, whether from driving, working, binging on Netflix for hours at a time, and much more. Proper gait mechanics can significantly reduce the risk of injury and joint degeneration. Every step matters. According to a study by Nigg et al. (2000), optimal walking gait patterns minimize the impact forces on the joints, particularly the knee and hips, which is crucial for preventing osteoarthritis (Nigg, B. M., et al. 2000. Impact Forces During Walking and Running. Journal of Biomechanics). Take it seriously and learn proper biomechanical gait function, which will affect every aspect of your life.

The Role of the Foot and Footwear

The foot is a crucial component of gait mechanics and fascia function. Meyers emphasizes the importance of the plantar fascia, a thick band of tissue that supports the arch of the foot. Proper walking can help to lengthen and strengthen this fascia, improving foot function and reducing the risk of conditions like plantar fasciitis. Research by Williams et al. (2016) supports the notion that dynamic activities such as walking promote the strength and elasticity of the plantar fascia (Williams, D. S., et al. 2016. Plantar Fascitis: A review of the Literature. Journal of the American Podiatric Medical Association).

Footwear can significantly influence biomechanics. A study published in the American Journal of Sports Medicine found that minimalist shoes encourage a more natural gait that can enhance foot strength and improve proprioception (Barton, C. J., et al., 2013. The Effect of Footwear on Gait Mechanics During Running: A Systematic Review. American Journal of Sports Medicine).

Fascia Hydration and Understanding Fascia

The Importance of Fascia

Fascia is a continuous, three-dimensional web of connective tissue that permeates the human body, enveloping muscles, organs, and nerves. Meyers (2001) describes fascia not merely as a passive structure but as an active participant in movement and stability. It plays a crucial role in proprioception, the body’s ability to sense its position and movement in space. Research by Schleip et al. (2012) illustrates that walking promotes fascial hydration through movement, which enhances the tissue’s elasticity and function (Schleip, R., et al. 2012. Fascia: The Tensional Network of the Human Body).

Types of Fascia

Fascia can be categorized into superficial fascia, deep fascia, and visceral fascia. Each type plays distinct roles in supporting movement and maintaining bodily functions:

• Superficial Fascia: Located just beneath the skin, this layer contains adipose tissue and serves as a protective cushion for underlying structures.
• Deep Fascia: This denser layer surrounds muscles and groups of muscles, contributing to their function and movement efficiency.
• Visceral Fascia: This fascia envelops and supports organs, playing a role in maintaining their position and function.

Hydration and Movement

One of the key insights from Meyer’s Work is the importance of hydration in the fascial system. Fascia is composed primarily of water, and its hydration status significantly influences its function. Walking, as a rhythmic and repetitive movement of synovial fluid and interstitial fluid through the fascia (Meyers, 2001).

Tension and Adaptation

Fascia adapts to the stresses placed upon it. Proper walking mechanics create optimal tension patterns throughout the fascial system, promoting flexibility and resilience. Meyers (2009) asserts that when fascia is subjected to regular, balanced tension – such as that experienced during walking – it becomes more pliable and can better support movement (Meyers, T. 2009. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists).

Mechanotransduction

The process of mechanotransduction – how cells convert mechanical stimulus into biomechanical signals – occurs during walking. This process helps maintain fascial hydration and elasticity, promoting better overall movement efficiency (M. L. Huijing, 2003. Muscle as a Collagen Fiber System: How Does It Work?).

Cognitive Function

Fascial Restrictions and Stress

Fascia can become restricted due to stress, trauma, or sedentary lifestyles, leading to pain and dysfunction. Meyers discusses how these fascial restrictions can create compensatory patterns in movement, impacting overall biomechanics, mood, mental health and overall well-being. (Meyers, T. 2001. Anatomy Trains).

Walking as a Stress Reducer

Engaging in regular walking can help alleviate these restrictions by promoting circulation and enhancing the hydration and nutrition of fascial tissues. A study by Teyhen et al. (2015) demonstrated that moderate exercise, including walking, can lead to significant improvements in fascial mobility and reduce stress-related tension (Teyhen, D. S., et al. 2015. The Effects of Exercise on the Fascial System).

Neurogenesis and Walking

Walking has been linked to enhanced cognitive function through the promotion of neurogenesis, particularly in the hippocampus, an area of the brain critical for learning and memory. A study by Erickson et al. (2011) indicated that regular walking increases brain volume in older adults (Erickson, K. I., et al. 2011. Exercise Training Increases Size of Hippocampus and Improves Memory. Proceedings of the National Academy of Sciences).

Mood and Mental Health

Walking also stimulates the release of endorphins, serotonin, and dopamine, leading to improved mood and reduced symptoms of anxiety and depression. A meta-analysis by Rebar et al. (2015) supports the notion that physical activity, including walking, has a positive impact on mental health (Rebar, A. L., et al. 2015. A Meta-Meta-Analysis of the Relationship Between Physical Activity and Mental Health).

Walking as a Stress Reducer

The integration of fascia into movement not only aids in injury prevention but also enhances recovery. Proper walking mechanics help distribute forces evenly throughout the body, promoting faster recovery and reducing soreness. Meyers notes that by maintaining good fascial health through activities like walking, athletes can improve performance outcomes (Meyers, T. 2009. Anatomy Trains).

Mobility and Functional Health

Enhanced Mobility

Proper walking mechanics are essential for maintaining mobility, especially in older adults. A study by Schumway-Cook et al. (2000) found that gait speed is a predictor of mobility and overall health in older populations (Schumway-Cook, A., et al. 2000. Mobility and Fall Risk in Older Adults: A Systematic Review. Archives of Physical Medicine and Rehabilitation).

Functional Strength

Walking engages various muscle groups, enhancing functional strength. A longitudinal study revealed that regular walking improves lower body strength and balance in older adults, which are critical for fall prevention (Tinetti, M. E., et al. 1994. A Multifactorial Approach to Reducing the Risk of Fall Among Elderly People. New England Journal of Medicine).

Organ Health, Circulation + Longevity 

Cardiovascular Benefits

Walking is a powerful cardiovascular exercise. According to the American Heart Association, regular walking can reduce the risk of heart disease and improve overall cardiovascular health (American Heart Association, 2018. Walking: The New Exercise for the Heart).

Improved Digestion

As mentioned earlier, walking has been shown to enhance gastrointestinal motility and promote better digestion. Research indicates that moderate walking can stimulate the digestive process by enhancing peristalsis, the wave-like muscle contractions that move food through the digestive tract (M. G. O’Connor, 2015. Effects of Exercise on Gastrointestinal Function).

Lymphatic System, Circulation Drainage, Ventilation

Walking facilitates lymphatic drainage, which is crucial for immune function and fluid balance. The lymphatic system relies on muscle contractions to move lymph fluid; thus, regular walking can enhance lymphatic circulation and overall detoxification (M. A. G. Smith, 2011. Lymphatic System and Exercise: A Review).

Conclusion

Walking, when performed with proper mechanics, offers a myriad of benefits that encompass physical, cognitive, and emotional health. From enhancing joint health through optimal biomechanics to promoting fascial hydration and improving cognitive function, the act of walking transcends mere physical activity. By understanding the science behind walking, individuals can harness its full potential to improve their overall physical, mental, emotional, and spiritual performance.

References

1. 1. Nigg, B. M., et al. (2000). Impact Forces During Walking and Running. Journal of Biomechanics.
2. Barton, C. J., et al. (2013). The Effect of Footwear on Gait Mechanics During Running: A Systematic Review. American Journal of Sports Medicine
3. Schleip, R., et al. (2012). Fascia: The Tensional Network of the Human Body.
4. Huijing, M. L. (2003). Muscle as a Collagen Fiber System: How Does It Work?
5. 5. Erickson, K. I., et al. (2011). Exercise Training Increases Size of Hippocampus and Improves Memory. Proceedings of the National Academy of Sciences.
6. 6. Rebar, A. L., et al. (2015). A Meta-Meta-Analysis of the Relationship Between Physical Activity and Mental Health.
7. Schumway-Cook, A., et al. (2000). Mobility and Fall Risk in Older Adults: A Systematic Review. Archives of Physical Medicine and Rehabilitation. 
8. Tinetti, M. E., et al. (1994). A Multifactorial Approach to Reducing the Risk of Fall Among Elderly People. New England Journal of Medicine.
9. American Heart Association. (2018). Walking: The New Exercise for the Heart.
10. O’Connor, M. G. (2015). Effects of Exercise on Gastrointestinal Function.
11. Smith, M. A. G. (2011). Lymphatic System and Exercise: A Review.

This comprehensive analysis highlights that walking is not just a fundamental movement but a multifaceted activity that can profoundly impact health across various domains, making it worthy of incorporation into daily routines.

Thank you, and God bless,

MGS Team!