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FEATURE — How much would you spend to improve your health? Although you are a prized possession and deserve the very best, physical activity doesn’t need to be complicated and cost bundles of money. All you need is a sturdy pair of shoes and a desire to get moving.
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Something as simple as a brisk walk can pay many dividends to your wellness. Walking has been shown to increase energy, balance and coordination, and enhance mood. It also improves heart and lung function, reduces stress and strengthens the immune system. This is quite an impressive list of benefits for something that doesn’t require expensive equipment or a gym membership!
What is a good walking posture?
Walking can involve the entire body when done correctly. Having the right posture while walking will require that you take a closer look at how you walk. Here are some tips which should help correct your walking posture:
- Keep your head up with your chin parallel to the ground.
- Elongate your spine by avoiding slouching or leaning forward.
- Keep your shoulders loose, but don’t hunch.
- Engage your core muscles by pulling your belly button in.
- While taking a step, land gently on your heel before rolling through to your toe.
What pace should I walk?
According to Professor Emmanuel Stamatakis from the University of Sydney’s Charles Perkins Centre and School of Public Health, “a fast pace is generally five to seven kilometers per hour, but it really depends on a walker’s fitness level; an alternative indicator is to walk at a pace that makes you slightly out of breath or sweaty when sustained.”
Could walking faster make you live longer?
A study conducted by Medicine and Science in Sports and Exercise determined that brisk-paced walkers had a slightly lower mortality rate than slow-paced walkers.
What is the best gait speed for longevity?
A speed of 1.8 miles per hour is the median walking pace for those 65 years of age and older. A speed of 2.2 miles per hour suggests healthier aging. Speeds of 2.7 miles per hour indicate an exceptional life expectancy.
What safety precautions should I take as a walker?
- Wear light-colored clothing.
- Walk on the sidewalk or against traffic on the street so that motorists can see you and you can make eye contact with them.
- Wear proper footwear that is supportive and comfortable.
- Start at your current fitness level and build 5% to 10% each week in mileage or duration. Listen to your body.
- Stretch after your walk by focusing on the hamstring muscles, calf muscles and ankles. Don’t forget to stretch the neck and shoulders.
Give yourself a high-five and celebrate along the way. As you continue to put yourself and your fitness as a priority, you will find that you have more energy to give to those you love.
It’s a great day for a walk. What are you waiting for? I hope to see you out on the trails.
Written by TIFFANY K. GUST, MS, NBC-HWC.
This article was originally published in the March/April 2023 issue of St. George Health and Wellness magazine.
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