fitbody


Moveable FEET


How to Make Walking Part of Everyday Life


by Lane Vail


Practical Tips Breathe. Belly breathing calms the parasympathetic nervous system, expands lung capacity and improves circulation. Inhale through the nose, fill the belly and expel through the mouth, advises Asheville, North Carolina, resi- dent Katherine Dreyer, co-founder and CEO of ChiWalking.


Try new techniques and terrain. “The body is smart and efficient. It must be constantly challenged in safe ways and tricked into burning more calories,” says Malin Svensson, founder and President of Nordic Walking USA. She suggests taking the stairs or strolling on sand to strengthen the legs and heart. Dreyer recommends ascending hills


sideways (crossing one foot over the oth- er) to engage new muscles and protect the calves and Achilles tendons. She also suggests walking backwards for 30 steps every five minutes during a 30-minute walk to reestablish proper posture.


H


ippocrates called walking “man’s best medicine,” and Americans agree: According to the U.S. Surgeon General, walking is America’s most popular form of fitness. It’s free, convenient and simple. The Foundation for Chronic


Disease Prevention reveals that 10,000 daily steps help lower blood pressure, shed pounds, decrease stress, and reduce the risk of heart disease and Type 2 diabetes. Here’s how to rev up the routine and stay motivated.


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Push with poles. Compelling the body forward with Nordic walking poles can burn 20 to 46 percent more calories than regular walking, reports Research Quarterly for Exercise and Sport. Svens- son explains, “Applying pressure to the poles activates abdominal, chest, back and triceps muscles, which necessi- tates more oxygen and thereby raises the heart rate.” The basic technique is: plant, push and walk away.


Mindful Tips Feel the Earth move under your (bare) feet. Improve mood, reduce pain and deepen sleep by going outside barefoot, says Dr. Laura Koniver, of Charleston, South Carolina, a featured expert in the documentary, The Grounded. “The Earth’s surface contains an infinite reservoir of free electrons, which, upon contact with the body, can neutralize damage from free radicals,” she says.


Notice nature. Alexandra Horowitz, au- thor of On Looking: Eleven Walks with Expert Eyes, finds walking outdoors infinitely more engaging than exercis- ing in the gym. Seek out woodsy hikes, scenic waterways or historic down- towns, and “open up to experiencing the world,” she says.


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