Wheeling Walks Challenge: Week #1

Walking Technique

If you thought you mastered walking at age one well, think again. Fitness walking isn't an afternoon stroll, but even a novice can begin moving with an easy walking program that will help to get you fit, toned, and on track for a healthier cardiovascular system.

Before you get started, let's run through some easy-to-follow walking tips. By following these key steps, you'll reduce your risk of injury, ensure that your body works at its peak.

Remember to:

• Stand up straight. Look directly ahead. Imagine that a string is attached to the top of your head and is lifting you from the ground. Keep your shoulders back and relaxed, chest lifted, and tailbone pointing down to the ground.
• Relieve the stress points. Relax your shoulders and shake out any tension from your arms and wrists. Bend your arms at the elbow about 83 degrees. Wiggle your fingers and then hold your hands in loose balls (pretend you're clasping a jumbo-size magic marker against your palms). Swing your arms naturally as you walk, but try not to let your hands extend above your chest.
• Keep your steps short and fast. The faster you move the better your cardiovascular workout. Keep an even stride and maintain a steady pace.
• Heel-to-toe motion. As you walk, your heel should be the first part of your foot to hit the ground. Roll through the ball of the foot and push off with your toes. This motion reduces the risk of shin splints and tendon pulls.