It’s
no secret that I think that walking is a fabulous way to shed weight and stay
fit. It not only tones your muscles but also builds stamina PLUS it gives you
an amazing cardio workout! Having said that, if you recall I had mentioned
previously that I have struggled with back pain over the last few months caused
by several things like my sleeping position, sitting posture etc But I just realized
that the way I walk also could contribute to muscle and back pain!
You
see, my mom drummed it into me while growing up that ladies walk with their
heads high, shoulders straight and tummies tucked in (hope I’m not the only one
whose mom told this?). Anyway, I was walking recently and realized that tucking
in my tummy has become such a part of me that I do it without thinking. So even
while working out, I still tuck in my tummy – holding my body stiffly. I don’t
think the posture is that’s bad, but I realized that while tucking in my tummy,
I tensed up my entire body. Everything….abs,
gluts, quads, butt… the works. The result of that was that my muscles were
stiff while working out… hence my epiphany. I knew then that I needed to learn
how to walk more EFFECTIVELY.
So in my bid to learn, I picked up some nifty tips, which I want to share with
you…
Footware: The wrong footwear will compromise
your walking. It doesn’t have to be anything fancy, nor does it have to break
the bank- but the rule (from what I gather) is that your shoes should have
maximum cushioning and flexibility in the front of the shoe.
Stand Straight: When you stand straight and your
body is aligned, you are better able to work more powerfully thus walking
faster and burning more calories.
Breathe: The importance of breathing properly
cannot be overemphasized. To present it simply – breathe deeply while walking. Some articles I
have read advice that you breathe in through your nose and breathe out through
your mouth … but that is a bit too complicated for me at the moment. LOL!
Use your arms: Keep your arms bent, and vigorously
pump them (forward and backwards) as you move. This actually helps you increase
your speed and momentum. I’ve found that holding weights as you do this adds some
tension and more burn to the work out (I use 1kg dumb bells)
Step it UP: Boost your burn, by taking shorter
and faster steps – no long jump strides here.
Hear Drums: When my heart is beating
powerfully I like to say I am hearing drums beat in my ears just for me (don’t
mind my silly analogy). But seriously, if you don’t increase your heart rate when
you walk, you aren’t doing much damage to ‘em fat cells/calories. The rule is ‘short
& fast steps’ - as brisk as you can to the point that you have to catch
your breath if you are going to have a word with anyone.
Set Goals: Either have a steps goal (ie the
number of steps you will cover in x amount of time). You still have ONE DAY to get with the program
and WIN a PEDOMETER which helps you track your steps goal. If that
fails, use your eyes…identify a mark ahead of you and aim to reach it in x
amount of time. It’s all about the speed you can muster in short/faster steps.
Having
said all of this, tightening your muscles while you walk could be the cause of
stiff muscles after your work out. And it can cause a lot of [unnecessary] pain
– believe me, I know! It is important to consciously loosen your muscles while walking,
and hydrate all day long.
You
can achieve a whole lot more toning and burning when you walk properly – ensuring that you
indeed Drop It 4 Life.
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