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Secrets
of Walking
by
Pam Brooks
I
used to be a runner. I loved running but it didn’t love me.
When I had to give it up and choose a cardio workout that was
kinder to my hurt spots, I quickly dismissed walking as a poor
substitute. How could something so much slower than running even
compare in fitness results? So, I burned up the miles on a bike.
I moved on to a stair climber and other gym alternatives. Then,
one of my best pals had a death in her family. (What could this
possibly have to do with secrets of walking?)
Trying
to be supportive, I accompanied my friend on daily walks. The
idea was to help her process the loss through shared company.
A kind of ambulatory therapy. I was surprised to find how much
I looked forward to those walks.
Looking
back on our walks, my friend and I remember the solace that the
miles provided. And, I gained a lasting respect for the cardio
workout that brisk walking delivers. Since that time, I have included
walking in my workouts. It’s also a great way to stay fit
while on vacation.
Now,
when I see people walking, I notice their walking style. I often
see a lot of extra motion spent in attempts to bump up the cardio
effect. With a little bit of research, I came up with some tips
for walkers to avoid injuries and get the most benefits out of
walking.
- Avoid
over striding: Walking the right way can help you move faster
and smoothly. When trying to walk faster, concentrate on taking
shorter, quicker steps instead of taking longer strides. This
way you’ll skip the injuries and pick up your pace in a
comfortable way.
- Skip
the Chicken Winging and Flinging: We’ve all seen them.
The ardent power walkers with the arms cranking away in strange
motions. Keep your elbows close to your body and swing your
arms mostly back and forward. Try to keep your hands below chest
level as they swing up and don’t cross the centerline.
This arm motion will give you more power than the winging and
flinging. Your feet can only move as fast as your arms swing
and besides that, you won’t look nearly as silly.
- Look
up! Good posture for walking allows you to breathe better
and prevents problems with your back, neck, and shoulders. Keep
your chin parallel to the ground. The view is much more interesting
than looking at the pavement.
- Ouch,
my feet are killing me! It seems like a no-brainer that
we should wear comfortable shoes when walking. But some subtle
differences in shoes can set you up for painful injuries like
plantar fasciatis, muscle pulls, and knee problems. So avoid
heavy or stiff soled shoes. Make sure your walking shoes are
no more than a year old. If your feet swell after walking, try
a slightly larger size.
- Develop
a walking buddy to encourage regular walks. Someone to spur
you on when you’re tempted to skip your walk. Someone to
walk you through the unfair situation at work, the spat with
your sister or spouse, or to laugh with.
It’s
great therapy and it’s free!
–
Pam Brooks
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