A simple adjustment in how you carry yourself can transform not just your appearance but your entire life. Gait refers to the style of your walking. It’s your personal pattern of movement. Specifically, gait involves stride length, the way your feet contact the ground, and the mobility and alignment of your hips, knees, and ankles while walking.
Here are useful tips for improving your gait and what you can expect when you do. The included video should also prove helpful.
Stride to Success: How Your Walk Impacts Your Life
Modern life is weird. We do all kinds of things repeatedly for which our bodies were not designed – texting on phones, driving long distances, playing computer games, and working on computers.
As a result, mobility suffers, and the spine compresses.
Shoulders hunch forward, the head droops, and the spine curves like a question mark.
This isn’t just a cosmetic issue. Shlumpy posture and a poor walk are silent saboteurs, chipping away at your health, confidence, and even your success.
When you walk tall, you’re not just changing your stance – you’re changing your story.
The benefits of good posture go far beyond height. It’s about projecting strength, boosting your mood, and even improving your breathing and digestion.
Stellar Gait: Why Walking Tall Matters
A good gait tells the world – and, more importantly, tells yourself – that you’re ready to take on challenges, that you deserve respect, and that you’re comfortable in your own skin.
It’s about finding your body’s natural alignment – moving with ease and grace, whether you’re strolling through a park or striding into a meeting.
When your gait gets better, you walk taller, stand prouder, look more youthful, and become healthier.
In the grand performance of life, your posture and gait comprise your opening act. Make it stellar.
Improve your gait, and watch as the world responds to you positively.
The Difference Between Gait and Posture
Picture this: Two men walk into a room. One commands attention, exudes confidence, and seems to own the space. The other? He’s there, but barely noticeable.
Plot twist: They’re the same person. The only difference? Posture.
While often used interchangeably, gait and posture are distinct yet interconnected aspects of our physical presence:
- Posture refers to the position in which we hold our bodies while standing, sitting, or lying down.
- Gait, on the other hand, is the manner of walking, including the rhythm, speed, and style of our steps.
Dr. Emily Johnson, a physical therapist specializing in biomechanics, explains, “Posture is static, while gait is dynamic. However, they significantly influence each other. Poor posture can lead to an inefficient gait, and conversely, an improper gait can reinforce poor posture.”
12 Health Benefits of a Good Gait
Walking tall isn’t just about looking good – it’s about feeling good and staying healthy. There are myriad health benefits that come with improving your gait.
1. Reduced Back Pain
A study published in the Journal of Back and Musculoskeletal Rehabilitation found that individuals who improved their gait experienced a significant reduction in chronic lower back pain. The researchers noted that proper gait alignment helps distribute the body’s weight more evenly, reducing strain on the spine.
2. Improved Cardiovascular Health
Believe it or not, your walk can affect your heart. Dr. Michael Lee, a cardiologist at Stanford University, states, “A proper gait increases the efficiency of movement, which can lead to improved cardiovascular function. When you walk with good posture and alignment, your body requires less effort to move, potentially lowering blood pressure and reducing strain on the heart.”
3. Enhanced Respiratory Function
Walking tall opens up your chest cavity, allowing for better lung expansion. A study in the Journal of Physical Therapy Science demonstrated that individuals with improved posture and gait showed increased vital lung capacity and improved oxygen uptake.
4. Better Balance and Reduced Fall Risk
This benefit is particularly crucial for adults over 45. The American Journal of Preventive Medicine published research showing that gait improvement exercises significantly reduced the risk of falls in older adults by enhancing balance and proprioception (your body’s ability to sense its position in space).
Now, let’s explore some lesser-known or counterintuitive benefits of improving your gait:
5. Improved Digestion
This might surprise you, but walking tall can actually aid your digestion. Dr. Sarah Thompson, a gastroenterologist, explains, “Poor posture can compress your digestive organs, potentially leading to issues like acid reflux and constipation. By maintaining good posture and gait, you’re giving your digestive system the space it needs to function optimally.”
6. Enhanced Creativity
Here’s something you might not have considered: your walk could boost your creativity. A Stanford study found that walking improves creative thinking, and this effect is amplified when the walk is enjoyable and comfortable – which is more likely with good posture and gait.
7. Better Sleep
It might seem counterintuitive, but how you walk during the day can affect how you sleep at night. Dr. James Chen, a sleep specialist, notes, “Good posture and gait reduce overall body tension and stress. This can lead to improved sleep quality, as the body doesn’t have to work as hard to relax and repair itself during rest.”
8. Increased Longevity
This might sound like a bold claim, but there’s science to back it up. A study published in the Journal of the American Geriatrics Society found that older adults with faster, more efficient gaits had longer life expectancies. While correlation doesn’t equal causation, this suggests that maintaining a good gait could be a key factor in healthy aging.
The effects of a stellar gait extend far beyond the physical realm, it can also transform your mental and emotional well-being:
9. Boosted Confidence
There’s truth to the phrase “fake it till you make it.” A study in the European Journal of Social Psychology found that adopting a powerful posture increased feelings of power and tolerance for risk. By walking tall, you’re not just projecting confidence – you’re actually creating it within yourself.
10. Improved Mood
Research published in the Journal of Behavior Therapy and Experimental Psychiatry revealed that individuals who adopted an upright posture reported higher self-esteem, more arousal, better mood, and lower fear compared to individuals who adopted a slumped posture. Walking tall quite literally lifts your spirits.
11. Enhanced Cognitive Function
Here’s something you might not have considered: your walk affects your thinking. A study in the Journal of Cognition found that walking in a more upright manner led to improved memory recall and faster cognitive processing. The researchers theorized that the improved blood flow and reduced physical stress associated with good posture might contribute to these cognitive benefits.
12. Increased Stress Resilience
Dr. Amy Cuddy, a social psychologist known for her work on body language, has found that adopting “power poses” (which include standing tall with an open posture) can lower cortisol levels and increase feelings of power and tolerance for risk.
Practical Tips for Gait Improvement
Now that you understand the importance of a stellar gait, here are some helpful and practical ways to improve your walk and posture.
1. The String Technique
Imagine a string running from the top of your head to the ceiling, gently pulling you upward. This visualization helps align your spine and elongate your neck, instantly improving your posture and gait.
2. The Shoulder Blade Squeeze
Every hour, take a moment to gently squeeze your shoulder blades together. Hold for 5-10 seconds, then release. This simple exercise helps counteract the forward shoulder slump common in our screen-centric world.
3. The Hip Hinge
Many people bend from their back instead of their hips, leading to poor posture and potential injury. Practice the hip hinge: Keep your back straight and bend forward from your hips, as if you’re closing a door with your rear end. This deadlift movement is crucial for maintaining proper alignment while bending or lifting.
4. Mindful Walking
Set aside 10 minutes each day for a mindful walk. Focus on each step, feeling your heel strike the ground, then rolling through to your toes. Pay attention to your posture and breathing. This practice not only improves your gait but also serves as a form of moving meditation.
In particular, notice if your body weight is rolling toward the inside of your feet or to the outside. Also, notice if your feet are turned too far out from your hips or too far in. This video explains:
5. Strengthen Your Core
A strong core is essential for good posture and gait. Incorporate planks, bird dogs, and dead bugs into your routine. These exercises strengthen the deep core muscles that support your spine and improve overall stability.
Debunking a Common Myth
There’s a persistent belief that “good posture” means standing ramrod straight with your shoulders pulled back. However, this is not entirely accurate and can actually lead to strain and discomfort.
Dr. Stuart McGill, a renowned spine biomechanist, explains, “The ideal posture is actually a neutral spine position, which might look slightly different for each individual based on their unique anatomy. It’s not about forcing your body into a rigid position, but rather finding your body’s natural, comfortable alignment.”
This means that while walking tall is important, it shouldn’t feel forced or uncomfortable. The goal is to find a posture and gait that feels natural and sustainable for long periods.
What can be helpful, is to look at candid videos of you walking. Or, have someone video you walking like you normally do, and then study how your weight distributes in the soles of your feet, and also which direction your toes point as you move.
Also, If you’re like many people, you glutes could probably be stronger, your chest muscles could be more flexible, and your back muscles need more development.
Conclusion: Your Walk, Your Story
Your gait is more than just a way of moving from point A to point B. It’s a reflection of your health and a silent communicator of your presence in the world.
By focusing on improving your gait, you’re not just changing how you walk – you’re changing how you live. You’re reducing pain, boosting your mood, enhancing your cognitive function, and even potentially extending your life.
Remember, it’s not about perfection. It’s about progress. Small, consistent improvements in your posture and gait can lead to significant changes over time. Whether you’re 45 or 85, it’s never too late to start walking taller.
So next time you step out, think of your gait as your personal signature on the world.
Make your gait strong, make it confident, make it uniquely yours. After all, life is a grand stage, and your walk is your grand entrance. Why not make it stellar?