Walk
Write

By Judy Heller

Judy Heller, founder of
Wonders of Walking LLC,
advocates walking for well being and pleasure. Wonders of Walking promotes Walking Events for Walkers by Walkers. Judy Heller is founder and owner of EroFit & Associates, LLC, celebrating Fitness for a Lifetime. Heller offers personalized fitness training and coaching for individuals and groups.
Contact: Judy Heller
at 503-282-1677:
email judy@erofit.com
jheller@wondersofwalking.com

Also visit: www.erofit.com
www.wondersofwalking.com

I only went out
for a walk and
concluded to stay out until sundown,
For going out,
I found
Was really going in.

— John Muir

Walking Is Walking…Or………Is It?

Walking is an essential activity, not only for our bodies and physical well being, but also for our spirits. Walking can be done alone or with others, inside or out. For those of us who do walk, walking is a way of life. When I walk, which is often, I like the unfamiliar that meets me, the new awareness that greets me, and the unexpected reward that grows from the experience.

Incredibly, walking uses almost all 650 muscles and 203 bones in the body. Walking briskly can lower the risks of heart attack, diabetes, stroke, osteoporosis, and certain cancers. It contributes to reducing weight, hypertension, depression, and cholesterol levels. In addition to exercising our muscles, joints, and hearts, walking can energize us, improve our moods, reduce every day stress, and improve our self-esteem.

The inherent worth of walking is apparent to many of us, but seldom do we consider the act of walking itself.

The act of walking is an imbalance of falling forward — one foot in front of the other. It is our basic means of moving. Posture and walking form become essential the more efficiently you want to move, the more you want to avoid aches and pains, the more health / fitness benefits you want to achieve, and the faster you want to walk.

Correct posture means a straight, vertical alignment of your body from the top of your head, through your body’s center, to the bottom of your feet. Consider yourself an articulated doll with a string running along your spine and out the top of your head pulling you upward. From a side view, your ear, shoulder, hip, knee and ankle should form a straight line.

Hold your head level in a neutrally centered position with ears over shoulders and your chin parallel to the ground. Avoid tilting the head forward, as this can limit your intake of air, and create tension across your upper back and shoulders.

Hold your shoulders level, down and back rather than rounded, keeping them relaxed (figure 1).

Hold the chest open in a lifted position, with an erect upper back.

In the beginning your arms will hang, relaxed from your shoulders (figure 2). Swing in a natural back and forth motion. As you become faster, bend your arms at the elbow to 85-degree to 90-degree angle, creating a shorter pendulum, which allows the arms to swing more quickly. Your power is behind you rather than in front.

Hold hands in a loose fist with thumbs resting on index finger, wrist slightly relaxed.

Leg action is a stride length that is natural, comfortable and efficient. Avoid over striding.

Desired foot action is a heel-to-toe rolling or rocker motion. As your leg swings forward, heel strike is first, with a raised forefoot, roll forward and push off with toes (figure 3).

Breathing is the bridge between body, mind, and spirit. As you walk increase your awareness of sensing each inhalation and exhalation as it takes place. Be aware of your breathing, of your senses — what do you see, hear, smell, and feel?

Each step is a new adventure to discover new aspects about the world and ourselves as we move through this space and time.
Each step is an opportunity to return home to ourselves and experience the miracle of our existence here and now, wherever we may be in our journey.

So, go on, put on your shoes, get out the door and celebrate the Wonders of Walking.

FIGURE 1

FIGURE 2

FIGURE 3