Effect Of Walking On Muscle Tone!
Many people imagine that walking does not help tone up body muscles.
But it isn’t true.
Walking does improve various lower body group of muscles and also the core muscles.
Walking is an excellent low-impact exercise that also helps tone and strengthen several key muscle groups, primarily in the lower body and core. Here are the muscles groups that are engaged and toned through regular walking:
Leg Muscles:
Quadriceps is the group of four muscles (Rectus femoris, Vastus lateralis, Vastus medialis and Vastus intermedius) in front of thighs, that helps flex the hip and extends the knee with each step.
Hamstrings is the group of three muscles (Biceps femoris, Semitendinosus and Semimembranosus) at the back of thighs that helps extend the thigh and flex the knee.
Calves have two muscles (Gastrocnemius and Soleus) that help us push-off while walking.
Tibialis anterior is the muscle in front of the lower leg that lifts the foot during the swing phase.
Glutes (Buttocks)
Gluteus maximus, Gluteus medius and Gluteus minimus are the muscles that help with hip extension and stabilisation of hip. Walking uphill, climbing stairs or brisk walking especially activates the glutes more intensely.
Hip Muscles
Hip Flexors (Iliopsoas, Rectus Femoris, Sartorius, Pectineus, Iliacus, Psoas Major) help lift the leg towards the chest and help us bend forward.
Hip Adductors (Adductor longus, Adductor brevis, Adductor magnus, Gracilis, and Pectineus), they help bring the leg towards the midline of the body from a lifted sideways (abducted) position and help stabilize the pelvis as you walk.
Hip Abductors (Gluteus Medius, Gluteus Minimus and Tensor Fasciae Latae) help lift the leg sideways, away from the midline of the body and help stabilize the pelvis as you walk.
Core Muscles
Abdominals (rectus abdominis, transverse abdominis, obliques) help stabilize your torso and maintain posture.
Lower back muscles (extensors, flexors, and oblique muscles) provide spinal support and help maintain balance.
Arm and Shoulder Muscles (Deltoids, biceps, and triceps) are also slightly engaged if you swing your arms naturally or walk with weights in your hands.
Walking briskly (4.5 to 6 km per hour) with good posture, including some stretch of upward slopes in your walk, increasing walking pace or light jogging in intervals, consciously engaging your core (below the naval) muscles and pumping arms as you walk help improve muscle tone.
Also read ‘Magical Health Benefits Of Walking’ and ‘Walking To Be Slim And Healthy’ on this website