{"id":26322,"date":"2025-09-16T19:02:10","date_gmt":"2025-09-16T19:02:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/26322\/"},"modified":"2025-09-16T19:02:10","modified_gmt":"2025-09-16T19:02:10","slug":"why-everyones-trying-posture-walking-and-the-surprising-health-benefits-2","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/26322\/","title":{"rendered":"Why everyone\u2019s trying posture walking \u2013 and the surprising health benefits"},"content":{"rendered":"

‘Posture walking’ is social media\u2019s newest favourite way to walk. Searches for the term have sharply increased in recent weeks, and fitness<\/a> experts expect posture walking to become a big walking trend as we head into the autumn and winter months. <\/p>\n

Walking<\/a> has become (quite rightly) celebrated as a form of exercise in its own right, gaining well-deserved recognition as an adaptable, accessible and often demanding workout. Rucking<\/a> and Japanese interval walking<\/a> are just some of the recent trends that have highlighted the cardio fitness and body composition<\/a> benefits of walking<\/a>.<\/p>\n

However, posture walking zooms in on something more fundamental: how you hold your body while you move.<\/p>\n

What to Read NextWhat is posture walking?<\/p>\n

\u2018Put simply, posture walking is the practice of walking with deliberate, upright alignment: shoulders relaxed but open, head stacked directly over the spine \u2013 not leaning forward \u2013 and core gently engaged, with a smooth and balanced stride,\u2019 says Fraser Richardson, sports and exercise expert at Protein Works<\/a>. \u2018It\u2019s about being mindful of how you move, not how far, how fast, or what gear you\u2019re using.\u2019<\/p>\n

While we might recognise our own bad posture while sitting at a desk<\/a>, it\u2019s rarely something we consider while out walking, adds Richardson. \u2018The truth is, posture when walking is just as important, if not more so, because it impacts not only your muscles<\/a> and joints<\/a>, but also your digestion<\/a>, breathing, and energy levels<\/a>.\u2019<\/p>\n

On your morning commute or lunchtime stroll around the block, how many people do you notice still glued to a screen? Perhaps that\u2019s you, too. \u2018When you walk, your body is in motion and gravity amplifies the effects of poor alignment, meaning a forward-leaning head or slouched spine not only strains joints but also compresses your organs with every step, something sitting doesn\u2019t intensify in the same way,\u2019 explains Richardson.<\/p>\n

In other words, there\u2019s more to posture walking than simply standing straighter. Ask anyone who has tried their hand at Pilates<\/a> \u2013 good posture often doesn\u2019t come naturally, and there are many small elements and details involved that require focus and intentional movement, particularly at the start.<\/p>\n

Related Story5 benefits of posture walking<\/p>\n

\u2018We all know the benefits of walking \u2013 it is a great form of cardio that is low-impact and helps to reduce stiffness in our joints,\u2019 says Millie Lindsey, a London-based physiotherapist at Opus<\/a>. \u2018However, with posture walking, not only are you getting your steps<\/a> in, but you are also strengthening and activating muscles such as core, mid-back muscles (lower traps) and glutes.\u2019<\/p>\n

Regular posture walking can help improve your general posture and prevent injury<\/a>, adds Lindsey. \u2018I see many people looking down at their phones while walking, and many of us sit for many hours at a desk with poor sitting posture. This places a lot of pressure on your cervical spine (neck) and can cause your shoulder to protract forward,\u2019 she explains. \u2018I am seeing more people coming into clinic with posture-related injuries, such as \u201ctech neck\u201d.\u2019 <\/p>\n

Related Story<\/p>\n

Below, Richardson breaks down how posture walking has a positive domino effect on other aspects of health. <\/p>\n

1. Better digestion<\/p>\n

\u2018Walking with a slouched posture can compress the stomach and intestines, slowing gut motility and worsening issues like bloating<\/a>, reflux, and constipation,\u2019 he says. \u2018By keeping the spine tall and the head stacked over the body, posture walking gives the gut<\/a> more room to function, helping food move smoothly through the digestive tract and supporting overall digestive health.\u2019<\/p>\n

Related Story2. Improved breathing<\/p>\n

Richardson also highlights how bouts of posture walking can actually help you breathe more efficiently. \u2018Good posture allows the diaphragm and lungs to expand fully, increasing oxygen intake. By avoiding that \u2018diagonal neck\u2019 tilt or the \u2018text neck\u2019, you free up the airways, boosting stamina and reducing fatigue<\/a>.\u2019<\/p>\n

3. Reduced back and neck pain<\/p>\n

Echoing Lindsey, Richardson says that looking downwards, eg, at your phone, can put extra stress on your spine. \u2018Walking tall with the head aligned above the shoulders encourages spinal alignment, reducing the risk of aches and chronic pain.\u2019<\/p>\n

4. Boosted energy and mood<\/p>\n

\u2018Research<\/a> shows posture can affect hormone levels and mood,\u2019 adds Richardson. \u2018Walking upright with shoulders back can increase confidence, lower stress, and improve overall mental wellbeing.\u2019<\/p>\n

Hot girl walk, but make it functional.<\/p>\n

5. More efficient movement <\/p>\n

While the main focus of posture walking is intentional movement, good execution can also help you burn more calories. \u2018An aligned body moves more smoothly, wasting less energy,\u2019 says Richardson. \u2018Proper posture engages the core<\/a> and glutes<\/a>, helping you burn calories more effectively while lowering injury risk.\u2019 <\/p>\n

Related Story Tips for posture walking<\/p>\n

Although posture walking might sound simple, it\u2019s slightly easier said than done. <\/p>\n

Below, Lindsey provides three tips for your first posture walk.<\/p>\n

\u2018Look straight ahead \u2013 imagine there is an apple under your chin. Our heads are very heavy and looking down can irritate the spine and neck muscle.\u2019\u2018Keep your shoulders back and down \u2013 this activates your mid-back muscle and prevents hunching over your phone or laptop. Aim for your shoulders to be in line with your earlobes.\u2019\u2018Keep your core engaged \u2013 think about keeping your belly button in towards your spine. This can prevent lower back pain and ensures your lumbar spine is in a neutral position.\u2019 Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Nutrition Writer across Women\u2019s Health UK\u00a0and Men\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.\u00a0<\/p>\n

She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World\u00a0and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.\u00a0<\/p>\n

A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n","protected":false},"excerpt":{"rendered":"‘Posture walking’ is social media\u2019s newest favourite way to walk. Searches for the term have sharply increased in…\n","protected":false},"author":2,"featured_media":26323,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[565,134,111,139,69,4770],"class_list":{"0":"post-26322","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-new-zealand","11":"tag-newzealand","12":"tag-nz","13":"tag-walking"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/26322","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=26322"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/26322\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/26323"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=26322"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=26322"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=26322"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}