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The benefits of regular exercise are unrivaled: Physical activity can help you lose weight and prevent a host of ailments, including heart disease, diabetes, and osteoporosis. Being fit also can help you stay mentally sharp.

While most people know they should exercise, you may not know where to start or how to fit it into a busy schedule. The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommend that healthy adults get at least 150 minutes of moderate-intensity aerobic activity spread out over five days a week, or 20 minutes of vigorous-intensity aerobic activity on each of three days a week.

“This is something we recommend to all Americans,” says Gerald Fletcher, MD, a cardiologist at the Mayo Clinic in Jacksonville, Fla., and a spokesman for the AHA.

An ideal fitness routine also includes resistance or weight training to improve muscle strength and endurance. The ACSM and the AHA recommend that most adults engage in resistance training at least twice a week.

Finding Fitness: 10 Ways to Get in Exercise

Sometimes the problem isn’t motivation — it’s simply finding the time. But scheduling exercise isn’t as difficult as you might think. Here are 10 ways to get you moving more often:

  1. Be less efficient. People typically try to think of ways to make daily tasks easier. But if we make them harder, we can get more exercise, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer, group fitness instructor, and spokeswoman for the American Council on Exercise (ACE). “Bring in the groceries from your car one bag at a time so you have to make several trips,” Merrill says. “Put the laundry away a few items at atime, rather than carrying it up in a basket.”
    Shun labor-saving devices. Wash the car by hand rather than taking it to the car wash. “It takes about an hour and a half to do a good job, and in the meantime you’ve gotten great exercise,” Merrill says. Use a push mower rather than a riding mower to groom your lawn.
    Going somewhere? Take the long way. Walking up or down a few flights of stairs each day can be good for your heart. Avoid elevators and escalators whenever possible. If you ride the bus or subway to work, get off a stop before your office and walk the extra distance. When you go to the mall or the grocery store, park furthest from the entrance, not as close to it as you can, and you’ll get a few extra minutes of walking — one of the best exercises there is, Dr. Fletcher says. “Walking is great because anyone can do it and you don’t need any special equipment.


Walking like a catwalk model is simple to start; however, it is an art to perfect. Don’t worry though, because practicing is half the fun! Find out how to work on your walking technique in heels keeping your feet one foot in front of the other. Next learn about the techniques for keeping your facial expression focused and poised. And finally, work your personality into your strut with rhythm and confidence.


“Place one foot in front of the other andwalk with long strides. Imagine that you are walking on a rope by keeping one foot in front of the other walk, which will allow your hips to swing from side to side in that classic model way. As you strut forward, try to project confidence with your walk.”

Part One of Three:
Setting Your Facial Expression

  1. Image titled Walk Like a Catwalk Model Step 1
    Set your chin facing slightly down. Don’t hang or droop your head- act like you have the invisible string attached at the top of your head holding you up. Because you will be above the audience on the catwalk, keeping your chin facing slightly down will let the audience see more of your face. Additionally, keeping your chin slightly tilted down will add angle to your face and will help lend you a little bit of attitude. [1]
  2. Image titled Walk Like a Catwalk Model Step 2
    Don’t smile, and keep your mouth closed in a natural position. You don’t want to distract from the clothes you are wearing with a smile. Look in the mirror and try to hold your mouth naturally to see how it looks and feels. Ask someone else how your facial expressions look. Sometimes other people will be able to see things that you don’t notice.

    • For example, ask your friend “Do I look fierce?”.
    • If your lips slightly part naturally, you don’t have to force your lips closed.
  3. Image titled Walk Like a Catwalk Model Step 3
    Keep your eyes focused on something ahead of you. When it comes to making a good supermodel facial expression, the emphasis in the facial expression is on the eyes and eyebrows. Keep your eyes fixed on a point, and do not look around you. Stay concentrated on where you are going, and look alert and at attention. Focus on something that gives you purpose, and it will show in your eyes.

    • It may be tempting to make eye contact with someone in the audience; however, hold your facial expression, and avoid eye contact.
    • Be careful not to trip as you are walking. You should occasionally check your walk with your eyes only to keep yourself balanced and confident in your walk.
    • Use a mirror or a friend to double-check how your look is coming across. Keep trying with different looks until you find one that works as a supermodel look while feeling natural for you.
      1. Image titled Walk Like a Catwalk Model Step 4
        Stand up straight! Imagine that there is an invisible string holding you up from your spine to the top of your head. Keep your shoulders slightly back, and stand up as straight as you possibly can. This posture is what is going to sell the model presence the most, even if you are not actually tall like a model. [2]

        • Keep your body loose while you stand tall. You do not have to hold your body stiff in order to stay tall. Practice appearing comfortable while walking tall by practicing in front of a mirror. [3]
      2. Image titled Walk Like a Catwalk Model Step 5
        Place one foot in front of the other and walk with long strides.Imagine that you are walking on a rope by keeping one foot in front of the other walk, which will allow your hips to swing from side to side in that classic model way. As you strut forward, try to project confidence with your walk. [4] If you are doing male style modeling, you do not have to place one foot directly in front of the other, instead, you can walk more naturally with your feet placed more side by side than one foot in front of the other. [5]

        • Don’t go overboard with swinging your hips. You don’t have to be afraid of letting your hips move; however, do not exaggerate the motion intentionally.[6]
      3. Image titled Walk Like a Catwalk Model Step 6
        Allow your arms to hang at your sides, and keep your hands relaxed. You do not need to swing your arms quite as much as your body will naturally. Let your arms hang and swing only slightly. This will make you look cool and composed as you walk down the catwalk. Likewise, keep your hands relaxed so that they are loosely cupped and slightly open. Also, don’t hold your fingers together too closely. There can be a 14 inch (0.6 cm) of space between your fingers. [7]

        • Don’t make your arms too stiff, let them bend and sway slightly with your body.
        • Try not to move your hands too much or ball them up as this will make you appear nervous.
      4. Image titled Walk Like a Catwalk Model Step 7
        Practice walking with your heels on. No catwalk strut is complete without a tall pair of heels to give you height. But, if you are not practiced in walking in high heels it can take some getting used to. Put on your heels in the morning while you are getting ready. Strut around to get used to walking like a model and walking in high heels at the same time.[8]

      Part Three of Three:
      Working an Attitude

      1. Image titled Walk Like a Catwalk Model Step 8
        Get a rhythm down, and keep it consistent with your step. Listen to music with a strong beat that has an attitude that you like while you are practicing strutting with your heels on. Try to concentrate on the attitude that you want to project, and sustain that look for as long as you can while walking. If you can put a rhythm and attitude in your step, your walk will come to life and exude a fantastic supermodel energy.[9]

        • Think flirty and confident as you step to a rhythm.
        • When you are on the catwalk, imagine the music that puts you in your groove and follow that groove.
        • While you are stepping to the beat, remember to keep your shoulders back and body composed in the posture of a supermodel.
      2. Image titled Walk Like a Catwalk Model Step 9
        Strike your pose. Once you get to the end of the walk, wait a beat, and then lean onto one hip with all of your confidence and poise. You can look down at the audience now and break your focus for a moment. You don’t have to move your head much- your look should come mostly from the eyes.[10] Then compose yourself in the same facial expression and walk as before, and walk off stage.

        • Practice your pose in the mirror. Be especially aware of how long you break to pose and make eye contact with your audience. When you are in front of an audience your nervousness can make a few seconds seem much longer. Get used to holding your pose for a couple of seconds in the mirror so that you have muscle memory to rely on in front of the audience.
      3. Image titled Walk Like a Catwalk Model Step 10
        Walk like a predator down the catwalk. There are a few signature supermodel walks and Karlie Kloss’ has one that is famous for its predator like style .[11] Make your walk down the runway more swift by quickly bringing your knees up slightly more than normal and keeping one foot in front of the other. This should create a jaunty step in your walk. Put more swing in your hips because your walk is faster. Your arms will also swing from side to side more. Gently move your head back and forth with the movement of your body as you strut down the catwalk.
      4. Image titled Walk Like a Catwalk Model Step 11
        Strut with attitude down the catwalk like Naomi Campbell.Pump your legs up and down in deliberate steps down the catwalk with determination and attitude. Let your body bounce up and down as you walk. Your shoulders will move slightly up and down as you walk. Because you have more motion, you will swing your hips more. Let your hands bounce and fling back and forth however they naturally move with your walk. Keep your head ever so slightly tilted to one side and only slightly moving with your shoulders as your walk. [12]
      5. Image titled Walk Like a Catwalk Model Step 12
        Make your walk a march like Sasha Pivovarova. With this walk your arms are almost still at your sides as you walk. With this walk, your feet do not go quite as much one in front of the other as the traditional catwalk strut instead they stay more side by side. Gently stomp your way down the walkway, but keep your body mostly still and composed. Do not move your head much or arms much. Think calm and determined as you walk.[13]

      Community Q&A

      • Is it easy to learn how to walk on your own or do I need someone professional to train me? I’m 15.
        Answered by wikiHow Contributor
        • If you practice on your own or with a friend, and watch multiple catwalks online, it should be easy enough. Training can be useful but might be best looked into once you start modeling.
      • What should I do with my facial expression while walking?
        Answered by wikiHow Contributor
        • You should focus your eyes straight ahead and hold your mouth naturally. You don’t want your facial expressions to detract from the clothes you are modeling.
      • What does it take to be a model?
        Answered by wikiHow Contributor
        • It takes hard work, determination and, above all, a unique look to be a model. Make routine goals for your modeling career and keep track of them. Make sure you educate yourself on the entire field of fashion, and be open to trying new things.
      • Where can I find support in becoming a model?
        Answered by wikiHow Contributor
        • Many people post videos and articles online to help aspiring models. These videos and posts can be very encouraging. Once you’ve found an agent (if you so choose to seek one) (s)he should be very supportive of you as a model. Talk to family as well about your aspirations, as family is a great source of support if they’re on board with your hopes.
      • How I do walk naturally, without looking like I am forcing it?
        Answered by wikiHow Contributor
        • First, ensure that the clothes and shoes you are wearing fit you well and are comfortable. It is much more difficult to walk naturally if you are uncomfortable in your clothing. If you have a friend or individual that has a walk you envy, try to copy it. Above all though, be yourself and don’t over think it.
      • How do I control my nerves?
        Answered by wikiHow Contributor
        • Think of it as just a nice walk and do some yoga breathing before you go on.
      • How can I be a super model?
        Answered by wikiHow Contributor
        • Educate yourself fashion wise, and learn all the current trends and what’s in style. The best way to get the best ‘gigs’ or bookings is by hiring a model agent. Your agent will get you modeling jobs and help you become a super model. Look for books in stores or libraries about fashion, modeling, and photography.
      • What steps do I need to follow to become a runway model?
        Answered by wikiHow Contributor
        • 1. Find an agency to represent you. 2. Get some professional photos done. 3. Turn those photos into comp cards to hand out to casting agents. 4. Go to castings. Attend a lot of them. Each company will want something different, so don’t feel bad if many end in rejections. 5. Get as many jobs as possible. The more exposure you have, the better chance you have at making it big.
      • How do I not fall over in heels?
        Answered by wikiHow Contributor
        • Practice walking in them until you feel confident that you can do so without falling over.
      • Would I look at the audience, or where I am going?
        Answered by wikiHow Contributor
        • You would look above the audience. Imagine that you are on a basketball court, and that you are looking at the hoop.

      Show more answers

      • What’s the common weight for a runway model?

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      About this wikiHow

      892 votes – 88%
      Co-authors: 91
      Updated: 17 weeks ago
      Views: 1,104,536

      Reader Success Stories

      • “This helped me a lot. I didn’t know how to walk like model.”Shandese Boland – Mar 31, 2017

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Method 1 Composition
  1. Shoot from above. …
  2. Find the shadowed side of your face. …
  3. Use artistic approaches. …
  4. Do not center yourself in the shot. …
  5. Keep the camera away from your face. …
  6. Use your phone’s main camera. …
  7. Place a mirror in front of your camera. …
  8. Have someone take the picture for you.


ModelsNelly is an aspiring  young model from akwa ibom state, with a vision to succeed and also stand as an inspiration to the younger folks who’s love for fashion and beauty is overwhelming.

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Come with a present for a pass..IMG1476599960911


Raymond is a young and inspired man with vision to succeed in life and as a graphic designer to lay down a legacy which will direct the young leaders of tomorrow on how to build a derivative step.Models


Kelvin is a young and talented man who’s vision is to stand as an example and also to project peace in he’s society and also use this means to educate the young futures of the world. “moonwalkers has been a blessing in my life, i thank you for making my dream come through”.Owor kelvin 20170325_194148

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