Walking at a moderate to brisk pace
can enhance aerobic fitness, reduce the risk of cardio-vascular
disease, reduce body fat, increase bone strength and density, and
improve psychological well-being. The amount of calories burned
depends on two factors:
the incline of the walking surface and the pace of the individual.
How do you know if you are walking correctly?
Head: centered in line with the spine (not leaning
toward the right or left shoulder).
Shoulders: down and back, rather than rounded.
Tightness can impair arm swing.
Chest: lifted and expanded. A dropped or closed
chest results in improper spinal alignment.
Abdominals and buttocks: Contract abs gently throughout the walk.
Hips tucked under creates pelvic tilt which helps to maintain proper
alignment of lumbar spine.
Arm Action: Arm swing should be natural and comfortable,
elbows relaxed as arms swing in opposition to the legs. Forward
swing should not cross center of body.
Leg action: Length of each stride should be comfortable
and varies in each individual. To determine your stride, stand with
feet together and slowly lean forward from your ankles. When you
begin to feel off-balance, take a step forward. The distance between
your right and left foot provides a good estimate of your natural
Warm-up for at least 5-8 minutes to increase blood
flow to reduce risk of injury
And Cool down 5-8 minutes to elongate muscles which are contracted
during walking and to help reduce soreness.
Powerwalk: Lead a walk and jog on the beach.
Walking related techniques: elbows up in back
and direct your energy forward.Push off the heel of the foot,
tuck your hips under and propel the whole body forward.
Dogwalking is an excellent form of entertainment,
plus, resistance training... keeps the dogs well-mannered.
Other CROSS-TRAINING activities: aerobics
- cycling - horse-riding
- martial arts
- powerwalk - running
- sailing - scuba-diving
- skating - strength-training
- hydra-fitness - yoga