Peter's Principles - Exercise
Walking
You don't have to walk any particular way, but there comes a point when refinements help. The correct posture, arm swing, and stride add up to higher-intensity exercise and lower risk of injury.
POSTURE Lean slightly forward-from the ankles, not the waist. Leaning from the waist will only tire your back and make breathing harder. Keep your head level and your chin up.
ARM SWING This makes walking a total body activity. Keep your elbows firmly bent at a 90-degree angle, and swing from the shoulder. Your hand should end its forward swing at breastbone height. On the back swing, if you're moving fast, the upper arm is almost parallel to the ground.
STRIDE Make your stride long and smooth. It helps to borrow some moves from competitive race walkers: Keep your supporting leg straight as your body passes over it and let the hip rise and relax. As the leg moves to the rear, keep its foot on the ground as long as possible before pushing off.
ACHILLES TENDON AND CALF With both hands against a wall or tree, place one foot well behind you. Keeping the rear leg straight and its heel on the ground, lean in toward the wall or tree.
QUADRICEPS Put the left hand on a wall or tree for balance and with the right hand reach behind your back and grasp the ankle of the right leg. Pull it up toward your buttocks until you feel tension along the front of your thigh. Repeat on the opposite side.
HAMSTRING Stand on one leg. Prop the other leg parallel to the ground on a fence or table. Slide both hands toward the propped-up ankle as far as they'll go.
Bad Weather When bad weather threatens, move your walk indoors. Shopping malls are a popular alternative-some 2400 malls across America let walkers in before business hours, usually between 6:30am and 10:00am. In fact, many have walking clubs. To find a club near you, write the National Organization of Mall Walkers at P.O. Box 191, Hermann, MO 65041. If none is nearby, find a local health club that has an indoor track or treadmill. Your local YMCA or YWCA are good places to start. View more walking tips.
The Rockport Guide to Lifelong Fitness tells you more about an easy-to-use test that helps you design your own walking program. Send a self-addressed, 45-cent stamped envelope to Walking Test, The Rockport Walking Institute, 220 Donald Lynch Blvd. P.O. Box 480, Marlboro, MA 01752.