Exercise tips: What is an 8-shaped or ‘infinite’ walk?

An 8-shaped or ‘infinite’ walk, often referred to as a figure-eight walk, is a simple yet highly effective exercise that offers numerous benefits for both physical and mental well-being. This unique walking pattern, shaped like the number eight or the infinity symbol, is becoming increasingly popular among fitness enthusiasts and those seeking mindful movement practices.

Here's everything you need to know about the 8-shaped walk pattern, how to perform it, and its diverse benefits:

Understanding the 8-shaped walk

The 8-shaped walk involves walking in a pattern that resembles the figure eight. This walk can be performed in various settings, such as a gym, a park, or even your own backyard. The key is to follow the outline of the number eight, ensuring smooth and continuous movement. Unlike traditional walking, the 8-shaped walk requires more focus and coordination, as you are constantly changing directions and engaging different muscle groups.

Steps to perform an 8-shaped walk

Choose a location: Select a flat, open space where you can move freely without obstacles. The area should be large enough to accommodate the full shape of the figure eight.

Mark the path: If possible, mark the path of the figure eight on the ground using cones, chalk, or any other markers. This helps in maintaining the correct pattern and makes the exercise easier to follow.

Start walking: Begin at the centre of the figure eight. Walk towards the top of one loop, following the curve, then cross over the middle to complete the other loop. Continue this pattern, maintaining a steady pace.

Maintain posture: Keep your back straight, shoulders relaxed, and arms swinging naturally. Focus on your breathing and try to maintain a rhythmic pace.

Engage your core: Throughout the walk, engage your core muscles to enhance stability and balance. This not only improves your posture but also provides a mild workout for your abdominal muscles.

Adjust your speed: Depending on your fitness level, you can adjust the speed of your walk. Beginners may start with a slow, deliberate pace, while more advanced walkers can increase their speed for a more intense workout.

5 benefits of an 8-shaped walk

Improves balance and coordination: The 8-shaped walk requires constant changes in direction, which helps improve balance and coordination. This is particularly beneficial for older adults or individuals recovering from injuries, as it enhances their ability to move confidently and safely.

Enhances cardiovascular health: Like any aerobic activity, the 8-shaped walk promotes cardiovascular health. Walking at a brisk pace in this pattern increases heart rate and improves circulation, which can help lower blood pressure and reduce the risk of heart disease.

Strengthens muscles: Walking in a figure-eight pattern engages various muscle groups, including the legs, hips, and core. The continuous movement and change in direction help tone and strengthen these muscles, contributing to overall physical fitness.

Boosts mental clarity and focus: The 8-shaped walk is not only a physical exercise but also a mental one. The need to concentrate on the pattern and maintain coordination helps boost mental clarity and focus. This meditative aspect of the walk can be particularly beneficial for reducing stress and anxiety.

Aids in weight management: Regular practice of the 8-shaped walk can contribute to weight management. The exercise burns calories and helps maintain a healthy weight when combined with a balanced diet and other physical activities.