Last week we talked about the importance of good posture. Today we are going to talk about how it relates to “walking tall.” Obviously I am not talking about a trip to the mailbox or a stroll around the block but a real walk. An acceptable walking speed is important for seniors who want to maintain their independence. Many people over 70 do not walk fast enough to even do a standard treadmill test (standard treadmill protocol is about 3 miles an hour) and this is not acceptable. My 75 year old cousin started a treadmill walking program a couple of weeks ago and she is doing really well; she has almost reached her 30 minute goal level and is getting ready to add a little more intensity. Her husband is walking too, but because he has more medical issues and whines a lot is starting at a much lower level. The last I heard he was tolerating 6 minutes, which might not sound impressive but it is still something to be proud of.
Although walking doesn’t require a great deal of skill, you do benefit from a good walking form. Proper posture (here we go again with the posture again), is important so stop trying to lead with your nose. Factor in an arm swing and a decent stride and let the benefits begin.
Lace up a good pair of walking shoes before you hop on the treadmill or close the front door behind you. Stand still for a minute. Stand tall with your eyes forward, back straight and shoulders pulled back. This posture will raise your rib cage and free your hips so that you can breathe walk with less effort.
What about those swinging arms? Some people carry it to extremes and its looks so silly that you say “I’m not going to do that.” Well, they have a reason for all that but we’re not going to go there because we aren’t talking about speed walking, yet. Just relax let your elbows bend at about a 90 degree angle and let your arm swing from the shoulder. If you still feel goofy just let your arms hang in a relaxed position. Concentrate on moving them back and forth in sync with the opposite leg. As your pace increases you will find yourself swinging a little more aggressively but don’t worry about that now, just think about walking tall.
The stride: If you aren’t a walker you may be walking so slowly that you don’t even have a stride, but it will come. Take a comfortable step forward and let this become your working stride. Land comfortably on your heel and roll onto the balls of your feet. You will be pushing off with your toes. Do not try to accelerate by leaning forward; instead concentrate on one step at a time. It won’t be long before that heel to toe motion and the straight back will become automatic. When you can do a half a dozen smooth steps you will be ready to try to walk to the end of the block or a quarter mile on the treadmill.
Don’t worry about finding a walking partner yet and above all don’t get frustrated when you get passed by aggressive walkers and runners. Take a minute and watch them. What are they doing that makes them cruise along so effortlessly? It is the posture thing isn’t it? If you need additional help speak to a medical professional or a trainer at your gym. If you can walk tall you will soon discover the joy of walking.
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