 Walking
Tips from Mark Fenton
Whether you walk fast or slow, his tips can help
you walk better and healthier. Mark Fenton of Walking Magazine
and host of PBS
series, America's Walking, shared these tips on walking
Five Quick Walking Tips
- Good tall posture. Look forward, not down a the ground, with
your chin level and head up.
- Tighten your stomach and flatten your back. Tilt your pelvis
forward -no "shelf" out back. is can prevent low back,
gluteal, and hamstring tightness.
- Quicker, smaller steps. Resist the temptation to lengthen
your stride to go faster.
- Push off with your toes. Use the natural spring of your calf
muscles to propel you. Think "I'm showing the bottom of
my shoes" with each step.
- Bend your arms. A 90 degree bend at waistband-to-chest height.
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Should I use handweights while walking?
Don't bother. Hand weights are a great part of an exercise program,
but use them
to exercise 5-10 minutes AFTER your walk. Most people don't use
the weights vigorously enough while walking to get the full benefit.
Meanwhile, using them while walking can increase your blood pressure
and may contribute to joint problems. They are definitely not
to be used by anyone with a history of heart trouble.
Should I use walking poles?
Walking poles can lend stability on uneven trails. They help minimize
hand swelling. They can enhance the level of the workout, but
must be used vigorously.
How much walking is enough?
It depends what your goals are.
-
To maintain health with regular physical
activity: Walk 30 minutes/day most days of the week at a "talking"
pace
- Weight loss: Walk 45-60 minutes/day at a "purposeful/talking"
pace.
- Aerobic and cardiovascular fitness: Walk 3-4 days 20 minutes
at a very fast pace -breathing hard but not gasping.
Do I have to stretch?
It's equivocal - there are no clear studies to show that stretching
enhances performance or prevents injuries. After a walk, gentle
stretching can increase your range of motion. Recommend a hamstring
stretch, a hip/calf stretch, a shin stretch, abdominal crunches,
modified push-up or dip.
Walking Shoes
You're foolish not to buy a good walking shoe. There are
many good designs from fitness walking shoes through hiking
boots. You will want more flex in an athletic shoe, more support
in a hiking shoe.
Features:
- Twist them: Should be able to twist a bit (torsional flexibility).
- Bend them: Need more bend than a running shoe - in the forefoot,
not the arch.
- Poke them: If you poke the toe, the heel comes off the ground.
Push the heel down and the toe comes off the ground. How do
you know when your shoe is worn out? Your shoe is worn out
long before it looks like it is finished. The mid-sole foam
has a limited life. Replace your shoes when you first notice
the difference between a new pair and your old favorites.
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