Easy arm swing: how to do it
Your arms swing naturally as you walk, opposite arm with opposite foot. The image: a loose pendulum. Works: walking and shoulders.
How to do it
- Stand tall, shoulders low, elbows soft and hands loose.
- Start walking at an easy pace.
- Let your left arm swing forward as your right foot steps, and the other way around.
- Keep your swing small and relaxed, your hands never higher than your waist.
- Keep going for the time on your page.
As you go
- Loose shoulders, loose hands.
- The swing comes from your shoulder, not from a push.
- Breathe naturally. Never hold your breath.
What it works
- Works
- walking and shoulders
- Position
- Standing
- Have nearby
- Nothing
- Effort
- Gentle
An easier and a harder version
Swing just a little, or hold the first few steps beside a counter with one hand.
Let the swing grow a little with a longer stride, still smooth and easy.
Sit tall, feet flat. March slowly in place while your arms swing, opposite arm with opposite knee.
Take care
- Balance: walk on a clear path. If you feel unsteady, swing only one arm at a time or hold a rail.
- Sensitive shoulders: keep the swing small and below chest height.
Where it is in the plans
In our walking plan: 1 of 28 days, first on day 12, Arms that swing.
The plan's note that day: Small swing, hands low, no higher than your hips.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 1 of 28 days: 12 | Day 12, week 2: Arms that swing | 1 min 45 s |
Easy arm swing: day 12 of a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
The rule of thumb: at moderate intensity you can talk, but not sing.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.