Walking is our main form of transport, yet many feel at odds with this most natural of human movements. The car has taken over and how often do we all try to park in the closest space to the shop door!
Modern gym mentality, whereby we live mostly sedentary lives and then suddenly shift to vigorous activity, overrides our instinct to keep moving through the day. Our bodies, however, need natural and spontaneous forms of activity. The lymphatic system, for example, lacks a pump and relies on walking to regulate the fluid mechanics and the immune system. The pelvis also benefits from walking. It is designed to move in harmony with our chest and ribs and walking in an easy rhythm frees the diaphragm, encouraging slow breath patterns and preventing digestive and pelvic conditions. Walking also helps prevent constipation as the muscles involved in locomotion massage the gut.
When walking freely gait is at its most fluid; it is efficient and we barely notice the effort made. The involuntary movement from the fascial ‘slings’ (insteps and the pelvic floor etc) that provide upward support, stores and releases kinetic (movement) energy that distributes any strain through the entire system.
As we spend about 80% of the walking gait on one leg, balance and proprioception (the ability to know where you are in space) is important to prevent falling. Footwear is also crucial as, of course, is the function of the foot since it is the bit of us that actually hits the ground! Wear supportive footwear and lace shoes properly. If you are able, and it is safe, try walking on uneven ground as this will help improve balance.
When walking, swing the arms around the midline of the body, feeling the movement come from the belly, so the hands feel like weights at the end of rope-like arms. Twist through the tissues of the torso and simply feel that motion. If you do need to carry something wear a backpack so that your arms are free.
Research has shown that people with osteoarthritis who walk 1500 steps twice daily three times per week, find their joint pain reduces significantly and they are able to move more freely and easily. Some sufferers may also find a glucosamine supplement helpful. It is a good idea to get a pedometer to measure how much you actually walk and move.
Walking for 30 minutes every day is like a magic pill that protects against a range of chronic diseases and even prevents a premature death. It helps prevent obesity and diabetes, reduces the risk of some cancers, relieves depression and anxiety and lessens the chances of hip fracture by 40%. In addition, it slows the progression of Alzheimer’s disease, reduces by half arthritic pain and has an overall effect of reducing premature death by around 23%.
Such great benefits are not seen in people who run marathons, those who lift weights in the gym or spend four hours running on the treadmill. They are seen in people who walk for half an hour a day.
If you are struggling and need help with respiratory, cardiac health or arthritis to be able to walk any distance then come and talk to Sally at Walnut Grove. Sally runs a variety of programmes to enable progressive fitness in a safe and secure environment. This is fun and good for your mental health but don’t just take my word for it give us a call on 01275 818303 and ask to speak to Sally.
You can do this – call us and change your life.
