Aerosmith's "Walk This Way" may be fun to stride out to on your way to 10,000 steps a day. But that sassy song doesn't set you up for the healthiest or most beneficial way to walk. That takes focus and concentration on your posture, foot fall, and breathing -- and the right shoe.
Posture: You want your shoulders back, lowered and relaxed, your belly drawn in. Practice this before you start walking so you are tuned into what that feels like. Your arms should swing back and forth easily as you move. Extend your spine upward, with your eyes ahead and your head NOT tilted forward.
Foot fall: With each step, you want your hips, knees, ankles and foot (think about where your second toe is pointing) all aligned. Your foot hits the ground -- not too hard -- heel, ball, toe, in an easy rolling motion. Aim for 100 steps a minute.
Breathing: Air is the fuel that keeps you going -- and breathing in while you activate your core muscles -- by expanding them as you inhale and contracting (gently) as you exhale -- promotes core strength and better posture. Don't force it. Start inhaling and exhaling through your nose in a rhythm that feels natural. As your pace increases, you can inhale and exhale through an open mouth. Then move into an inhale-through-your-nose, exhale-through-your-mouth routine.
Shoe savvy: Choose a shoe that supports your arch, provides heel cushioning, and allows the "roll-through" gait.
Now you're ready to head out for your daily walk -- aiming for 10,000 steps.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.longevityplaybook.com. Email your health and wellness questions to Dr. Mike at questions@longevityplaybook.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2023 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
