Image via Wikipedia
Sounds like we are talking about a nine month old baby doesn’t it? Well I’m not, I am talking about how to walk properly for exercise. I chose this topic for todays lesson because as I’m sitting at my computer in my office, the window overlooks a beautiful lake and walking path. Everyday I see people walking, some walk with friends, dogs, families, personal trainers, and some walk alone. I understand that some people choose to walk because it can be very relaxing but walking is an excellent way to burn calories and tone muscles so why not get the most from walking?
Before taking a Walk…
My first tip to walking is to do some warm-up stretching. Begin by taking 10 deep breaths in your nose and out your mouth. Walk in place for 3 minutes, during this time , lift your knees, bring your heel to your bottom, walk wide and even into a slow jog. Now for static stretching. Stretch your calf muscles: you can do this by standing on a step and let one heel drop off the step slightly. Allow that heel to drop enough until you feel the calf muscle stretch. Hold this stretch for 30 seconds. Then switch to the other leg.
Quadriceps Stretch: Either balance on one foot or hold onto a fixed object, lift one heel toward your bottom. Grab that heel if you can or simply hold in this position. Be sure your knee is directly under your hip. Hold this stretch for 30 seconds then switch to your other leg.
Hamstring and gluteal stretch: Using your arms take a deep breath in, bring your arms overhead and then slowly bend at your waist placing your hands above your knee for back support. Allow your head to drop and breathe naturally. Feel the blood flow into your head and feel the stretch in the back of your thighs and glutes. Hold this stretch for at least 30 seconds. To come back up into a standing position, tuck your tailbone under and roll up one vertebrae at a time.
Arm Swing: Gently circle both arms in one direction, make small circles and gradually into larger circles. Reverse the direction. Swing arms forward and back.
Ankle circles: In a standing position, lift one leg and circle your ankle in one direction, then reverse the direction. Repeat with the other leg.
If you are walking with your kids, be sure everyone in your family is