The Basics for Walking – 10 Steps
1. Your head should be held high and balanced: tilting prevents efficient breathing. Chin should be parallel to the ground (no double chin). Your eyes should scan the ground in front of you and rest at a point approximately 8 – 10 feet in front of you. Your eyes will scan back and forth, but will not look down at your feet.
2. Swing your arm no higher than your breastbone. Your arms should move forward, NOT across your body
3. Bend your arms to form a relaxed 90-degree angle. Make a loose fist, palms facing each other, thumbs on top.
4. To speed up your pace, bend your arms to a 90-degree angle, and increase the swing action of your arms. As you swing your arms faster, aim not to lengthen your stride but increase it frequency. The extra long steps over work the calf muscles.
5. Pull your stomach in and lead with your chest – start those core exercises.
6. Don’t swivel your hips.
7. Land your heel, flex toes up, and roll over the ball of your foot to push off.
8. Keep your shoulders down, away from your ears. Check in every kilometre to assure your shoulder are down and back toward your spine.
9. STAY HYDRATED!!! Thirst is not an indicator of dehydration. If you are thirsty you’re already behind your hydration.
· Imagine This: Dehydrated blood is like sludge. Your heart now has to push this sludge through all the arteries, capillaries, veins etc. Sludge is hard to move so your heart has to work very hard.
10. Breathe, smile and have a good time!