Walk Better, Age Gracefully: LEARN HOW. (Part I).

Walking is one of the most common forms of exercise and a fundamental means of transportation. Many of us monitor our daily steps to stay active. Walking is attractive because it requires no special equipment and is highly accessible. However, the human body has baseline physiological requirements to maintain its physical capacity throughout life.

One such requirement is getting 30 minutes of moderate exercise every day, which walking conveniently fulfills. For substantial health benefits, we should aim for 150 to 300 minutes a week of moderate-intensity exercise or 75 to 150 minutes a week of vigorous-intensity aerobic activity, preferably spread throughout the week.

These are quantitative requirements, focusing on reps, sets, intervals, etc. What often goes unnoticed are the qualitative aspects of physical activities, which refer to how we execute our movements throughout the day. This article aims to deconstruct walking, an everyday activity, to highlight fundamental aspects that can enhance its execution.

Structural Organization of WALKING

To improve your walking, heightened body awareness is essential. Understanding that your torso or core comprises three basic parts—the head, spine, and pelvis—is key. These parts have an interdependent relationship and function optimally when aligned during weight-bearing activities. The torso also houses the shoulder and pelvic girdles, forming the foundations for your arms and legs at the shoulder and hip joints, respectively. This skeletal relationship is explained in detail here.

When walking, it's crucial to observe the relationship between your head, spine, and pelvis. This relationship is dynamic, meaning your body continually establishes structural balance between these three elements as you walk. Picture it as a dynamic interplay between each element, where your spine behaves like a helical-shaped wave or spiral when functioning optimally. However, often, one of these elements becomes stuck, placing undue stress on the other two, leading to issues like forward head posture and the so-called aging hump. Over time, these issues contribute to premature structural wear and tear on joints and connective tissues, commonly referred to as physical aging. While physical aging is inevitable, managing how we use our bodies can slow this process.

Synching Up your Torso Elements

To improve your walking posture, it's beneficial to synchronize the relationship between your head, spine, and pelvis. Establishing what I call your STANDING zero-resting position (ZRP) can also yield rewarding benefits.

Foot Strike Variation: How your feet strike the ground during walking

Another way to manage your walking posture is to be aware of how your feet strike the ground. There are two variations: HEEL STRIKE and MID-FOOT STRIKE. Heel strike is the more common variation, where the back section of the heel makes contact with the ground. This directs impact stresses to a smaller, focused area—the lower back region.

The mid-foot strike, on the other hand, involves the middle section of the foot striking the ground. This distributes the weight-bearing load over a larger area, from the hip to the foot/ankle joints, which are stacked over each other when using a mid-foot strike. Additionally, mid-foot striking results in a shorter stride and cadence compared to heel striking.

Refer to this video link for a demonstration of how to find your standing zero resting position (ZRP) and walking foot strike variation.

Take time to experiment with the concepts outlined in the related video link. Changing habits is easier once they are exposed and coupled with an understanding of how to make improvements. The "better" way might initially feel uncomfortable for many, as we tend to avoid discomfort and the unknown. Consider using various methods to build trust in this process, such as having someone record you while walking or paying attention to your shadow's shape during a stroll.

Observe how it feels to walk with better movement patterns; this will serve as a physical cue for when you're moving better. With consistent practice, these patterns will become second nature, your "NEW" norm. Embrace the unknown, challenge your comfort zones without causing harm; it's a path to change and self-evolution.

In my next blog post, I will delve into another aspect of the gait cycle, exploring how to walk better and age gracefully.

Until then, strive for better movement.