Walking Tips & Walking Cities
Tuesday, May 12, 2009
Walking is a great form of exercise. Most people can do it & you can do it just about anywhere! The first thing I would say though is if you plan to make walking your main form of exercise or want to do it a lot (not talking about a casual walk), then DO GET YOURSELF A PAIR OF SHOES SPECIFIC TO WALKING! Very important. There are sites to go to where you can log in your foot "statistics" and they will recommend shoes that fit your feet. BUT, always go try them on & walk in them around the store. The store should let you do this. There is nothing like feeling them on your feet to really know the fit! I have really bad feet - flat, bunions, WIDE & more - so I always try my shoes on EVEN IF I HAVE BOUGHT THEM BEFORE! This is important too because I have found that you can buy a shoe one year & when they update it the next year, it just does not work right or they may have altered the manufacturing of the shoe. I have found that a shoe I wore one year is too narrow the following year... so do try them on EVERY TIME! Here is a site to start with to read about walking shoes: Walking Buyer's Guide
So, saying all that, here are some tips for your walking pleasure:
1. Wear Appropriate Clothing: If you are heading outside to walk, make sure & layer your clothing for temperature changes. We start out cold & then our body warms up once we get going.
2. Stay Hydrated: Enough said. Bring water if you can!
3. Warm up & cool down: Don't forget to start slowly & warm up and then cool down at the end. Do your stretches when your body is warm. A few after your warm up & then again after the walk when you are still warm as part of the cool down.
4. Perfect your form: Draw your shoulders back & make sure those shoulders are down or you may end up with some aching traps & neck! Walk with your head up & chin parallel to the ground. Lift the ribs but don't throw out the chest. Think of it as a string pulling your head up. Make sure your pelvis is in a neutral position & engage your core to keep the ab area firm.
5. Bend Arms at 90 Degrees: Let your arms swings back & forth at waist level. Don't cross over in front of the body. Swinging back & forth helps move you forward in a more fluid motion. This is true for jogging too!
6. Look Ahead: Keep your eyes about 10-20 feet in front of you & look straight ahead. BUT, keep your eyes also on any things that could trip you up on the ground. LOWER YOUR EYES, not your head. You want to maintain good posture & not hurt your neck. Looking at some sort of cue ahead of you can help like a tree or pole or whatever it is to keep your posture correct.
7. Your stride: Try not to take too long a stride. Take measured steps with heel hitting first & then pushing off with the toes. Start slowly at first to get a feel of keeping your posture correct, how your stride feels, how your visual cues work etc.
Thx to both Dr. Weil & Fitness Magazine for some of this above information.
Also, The Mayo Clinic had a great article on The Benefits of Walking. Some of the article below & read the full article at the previous link.
If you are a walker, pass on your tips!
Walking is a great form of exercise. Most people can do it & you can do it just about anywhere! The first thing I would say though is if you plan to make walking your main form of exercise or want to do it a lot (not talking about a casual walk), then DO GET YOURSELF A PAIR OF SHOES SPECIFIC TO WALKING! Very important. There are sites to go to where you can log in your foot "statistics" and they will recommend shoes that fit your feet. BUT, always go try them on & walk in them around the store. The store should let you do this. There is nothing like feeling them on your feet to really know the fit! I have really bad feet - flat, bunions, WIDE & more - so I always try my shoes on EVEN IF I HAVE BOUGHT THEM BEFORE! This is important too because I have found that you can buy a shoe one year & when they update it the next year, it just does not work right or they may have altered the manufacturing of the shoe. I have found that a shoe I wore one year is too narrow the following year... so do try them on EVERY TIME! Here is a site to start with to read about walking shoes: Walking Buyer's GuideSo, saying all that, here are some tips for your walking pleasure:
1. Wear Appropriate Clothing: If you are heading outside to walk, make sure & layer your clothing for temperature changes. We start out cold & then our body warms up once we get going.
2. Stay Hydrated: Enough said. Bring water if you can!
3. Warm up & cool down: Don't forget to start slowly & warm up and then cool down at the end. Do your stretches when your body is warm. A few after your warm up & then again after the walk when you are still warm as part of the cool down.
4. Perfect your form: Draw your shoulders back & make sure those shoulders are down or you may end up with some aching traps & neck! Walk with your head up & chin parallel to the ground. Lift the ribs but don't throw out the chest. Think of it as a string pulling your head up. Make sure your pelvis is in a neutral position & engage your core to keep the ab area firm.
5. Bend Arms at 90 Degrees: Let your arms swings back & forth at waist level. Don't cross over in front of the body. Swinging back & forth helps move you forward in a more fluid motion. This is true for jogging too!
6. Look Ahead: Keep your eyes about 10-20 feet in front of you & look straight ahead. BUT, keep your eyes also on any things that could trip you up on the ground. LOWER YOUR EYES, not your head. You want to maintain good posture & not hurt your neck. Looking at some sort of cue ahead of you can help like a tree or pole or whatever it is to keep your posture correct.
7. Your stride: Try not to take too long a stride. Take measured steps with heel hitting first & then pushing off with the toes. Start slowly at first to get a feel of keeping your posture correct, how your stride feels, how your visual cues work etc.
Thx to both Dr. Weil & Fitness Magazine for some of this above information.
Also, The Mayo Clinic had a great article on The Benefits of Walking. Some of the article below & read the full article at the previous link.
Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:
- Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
- Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
- Lower your blood pressure
- Reduce your risk of or manage type 2 diabetes
- Manage your weight
- Improve your mood
- Stay strong and fit
One more link for you with beautiful pictures! The 25 Best Walking Cities per Prevention
Lots for you to work with here. Hope it helps you start or improve your walking program. There are also race walkers if you want to look into that! A whole different stride on that one ..... AND another post!!!!!If you are a walker, pass on your tips!
i'm loving that the weather is getting nicer, so that i can walk our dog and get us both out and motivated!
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Walking is great for Moms too that don't have time to get to the gym! Just pack up the little bundle (or bundles) and find a hill! Before you know it the kiddies are asleep and you've burned off breakfast! When I was a kid, my Mom would go for power walks and pull my sister and I behind her in a wagon! We loved it and she lost the baby weight in record time!
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My sister and I have been trying to get our mom out walking. Since the two of us are exercise & sport enthusiast, we want her to stay healthy and fit too. Many don't realize the positive affect walking can have not only on your physical health, but it does wonders for your mental & emotional too! I can't wait to show her your post - it will give me and sis some leverage to get her walking! Thanks
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Cher: They say that people that get out & walk their dogs lose weight.. it is fun & you are moving too! Yahoo for nicer weather!
Shauna: Great advice for all! I see a lady jogging when I am out & she is pushing a jogging stroller with TWO kids in it! Great exercise whether you are walking or jogging & added resistance with the stroller/wagon. I loved your story about when you were a kid!
Amanda: Another great point about the emotional & mental part of getting out & walking. Plus if you live in a scenic place, how much better can it get! I always loved my walks/jogs in Hawaii with the sunrise when we would go there on vacation. Have not been in a while but nothing like it! Hope your mom likes the post!
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Hey my city is #4!
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How lucky are you! I am near the great for fitness & nature walk cities. I live in a nice community although busy with traffic except very early & late so I do the early thing!
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Great tips, and I LOVE to walk.
I find hiking up hills can pump up the payoff, and finding parks and fire roads with with that whole nature thing goin'on... can't be beat.
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Oh YES!! Hills will do that & tighten up that butt too!!! Love that & outside nature always makes it seem easier or at least less like a workout!
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Wherever we go wearing appropriate cloths is important.You have described very clearly.
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