Walking 101

March 1, 2009— -- Millions of Americans are waking up every morning to sore backs, aching ankles or tender feet. And for some the "problem" can be traced to something as basic as the way they walk.

You may not realize it, but how you walk can have a profound impact on your body.

Jonathan FitzGordon offers an eight-week walking class in Brooklyn, N.Y., teaching students about the core, the spine, posture and how to walk correctly.

"The function of the body is that your bones hold us up and your muscles move us," says FitzGordon. "If you're walking well, your bones and joints are working effectively. When you're walking poorly, you tend to overuse all of your muscles and joints, which is why the wear and tear adds up so quickly."

"Most people do not walk properly," he adds. "The most common mistake is we don't use our bones efficiently."

According to FitzGordon, the problem starts early on. "Everyone thinks that innately they know how to walk, but in truth we need to learn because no one ever taught you."

When parents walk poorly, chances are their kids also will. There are many different ways to walk and it's generally the result of compensation for previous injuries or accidents. Various kinds of pavement and shoes are also factors that force our bodies to compensate in some unnatural way.

So what can YOU do to improve your walk?

FitzGordon Offers Five Steps:

Bones Stacked Your body should fall in a straight line — ears, shoulders, hips and ankles.

Buttocks Released Unless you're going uphill, your derriere should have no active role in standing or walking.

Legs Back Set the muscles of your inner thighs back to allow the legs to fall directly underneath the pelvis. This will keep the pelvis level and the spine balanced.

Belly StrongThe stomach should be strong and the middle back filled out so that you are using your entire core as you walk.

5. Head LiftedImagine someone is pulling a string from the back of your head, allowing the chin to fall to level (most of us walk with it slightly raised) and the throat to soften.