8-shaped walking engages both the body and the mind, providing several physical and mental health advantages. Here is everything you need to know about the infinity walk.
Walking is one of the most effective workouts as it helps to lose weight, improves cardio health, boosts mobility and keeps stress at bay. If you sit for hours at work, it is time to get your body moving so that you can stay fit and healthy. To enjoy the health benefits of walking, do it with a free mind without any distractions. You can also try the 8-shaped walking technique into your fitness routine. It is a simple exercise where you walk along an imaginary 8-shaped figure path that resembles the inflinity symbol. This low-impact activity may offer health benefits such as improved blood pressure and and digestion. Read on to know all about the 8-shaped walking and how to do it right.
What is 8-shaped walking?
The 8-shaped walking technique is also known as infinity walking or Siddha walk. It is a simple and effective workout with physical and mental health benefits. In this walking form, you need to create an imaginary 8-shaped path with your steps. Think of the number eight lying flat. You need to walk along the curves and loops of that eight, turning your body slightly as you go, as per a 2018 research published in the International Journal of Physical Education, Sports and Health. This simple change adds a new dimension to your walk, engaging different muscles and challenging your coordination a bit more. It is a low-impact exercise that is easy on your joints, but it can still give you a good full-body workout.
What are the benefits of 8-shaped walking?
Here are some of the potential benefits of 8-shaped walking:
1. May regulate blood pressure
Walking is beneficial to the heart because it decreases blood pressure, preventing the heart from working too hard, according to a 2018 study published in the Peer journal. If you are suffering from high blood pressure problems, incorporating the 8-shaped walking method into your fitness routine can be beneficial.
2. Helps in weight loss
Walking in an 8-shaped pattern provides various significant benefits, including weight loss and muscle tone. “When you walk in an 8-shaped pattern, you will sweat. Walking over an extended time also consumes energy. However, as walking progresses, it increasingly relies on stored fats to provide sustained energy. This ensures that extra fat does not remain in the body. It is instead used for energy and aids in weight loss,” says fitness expert Yash Agarwal.
Also Read
3. May reduce stress
According to a 2017 study published in the Stress and Health journal, walking can be an effective short-term stress management method. Walking may be even more beneficial when combined with relaxation techniques, as per the study. Thus, walking in a rhythmic pattern can reduce stress and promote relaxation. Moreover, the focus required to maintain the 8-shaped walking pattern can be a form of moving meditation. It can help you stay present in the moment and reduce stress by taking your mind off daily worries.
4. Increases muscle engagement
An 8-shaped path works more muscles than straight-line walking. “The twists and turns engage your core muscles in your abdomen and back, promoting stability and posture. It also challenges your legs in new ways, working different muscle groups as you navigate the curves,” says the expert.
5. May relieve pain
According to a 2018 study published in the International Journal of Physical Education, Sports and Health, 8-shaped walking may help relieve arthritis and knee pain. The moderate twisting motion may enhance joint mobility and flexibility, helping to alleviate pain.
6. Improves coordination
Maintaining the 8-shaped walking pattern engages your mind and improves your coordination. “You will be using different muscle groups simultaneously and coordinating your turns, which can benefit your overall balance and agility,” explains the expert.
How to do the 8-shaped walking?
Here are steps to do the 8-shaped walking:
- Find a spacious area, such as a park or gym, with enough room to walk in a figure-eight pattern.
- Begin with a warm-up to get your muscles ready for exercise. Perform dynamic stretches or walk at a moderate pace for 5-10 minutes.
- Begin walking forward, forming an “8” form using the path you chose. Keep your stride natural and relaxing.
- Stand tall with your shoulders back, activate your core muscles, and swing your arms freely to generate momentum.
- Breathe deeply and rhythmically while walking, inhaling through your nose and expelling through your mouth.
- To challenge yourself, increase your walking speed or integrate periods of vigorous walking or jogging into your regimen.
- After your 8-shape walking session, gradually reduce your pace and finish with a cool down exercise. Static stretches can help reduce muscular soreness and increase flexibility.
What are the side effects of 8-shaped walking?
Here are some of the side effects of 8-shaped walking:
- Like any exercise, excessive repetition can lead to overuse injuries, such as strains or sprains.
- The twisting motion may cause dizziness or vertigo in some individuals, especially those prone to motion sickness.
- If not done properly, 8-shaped walking may contribute to muscle imbalances, leading to discomfort or injury.
Who should avoid 8-shaped walking?
An 8-shaped walking pattern is generally safe, but certain individuals should take precautions to avoid problems. Also, it is important to consult with your doctor before following the 8-shaped walking pattern.
- People with balance problems should avoid 8-shaped walking to prevent falls or injuries.
- Pregnant women should consult with a healthcare professional before engaging in any new exercise routine, including 8-shaped walking.
- Individuals with severe joint pain or arthritis should approach 8-shaped walking with caution, as it may exacerbate discomfort.
