Walking History
My wife and I walk for at least 30 minutes every day no matter what the weather.
We live in a neighbourhood with lots of hills and even though it is a challenge, we know it makes us feel better.
Humans have been walking upright for about 7 millions years.
Walking upright may have helped hominins see over tall grass to spot predators or prey.
Standing upright reduced the body surface area exposed to the hot African sun and allowed for better air circulation, aiding in cooling.
Bipedalism freed the hands for carrying food, tools, or infants, which may have been linked to social changes like pair-bonding.
Some evidence suggests bipedal posture was initially used for reaching food from low-lying branches while in trees.
Today humans mainly walk for transportation and better health.
Put Your Shoes On
Years ago, my daughter introduced me to the “minimus” shoe which is suppose to simulate walking in bare feet.
It did exactly lack and I wear them often for lots of different reasons.
The relationship between the foot, shoes, walking, and health is deeply interconnected.
Each element influences the others in ways that can either support or harm your overall well-being.
There is lots going on in your feet.
They are complex structures of bones, muscles, tendons, and ligaments designed to absorb shock, maintain balance, and propel you forward.
Proper foot function supports the ankles, knees, hips, and spine, affecting your entire posture and gait.
Problems like flat feet, high arches, or tight calves can cause pain, imbalance, and joint strain throughout the body.
Shoes protect your feet, but they can also help or hinder natural movement depending on design.
Find the best shoe for you to complement your personal foot structure.
Walking is very important to overall health.
Benefits of Walking
- Build muscle fibers and increase bone density
- weight management
- Lower your risk of diabetes, cancer, stroke, heart disease
- Reduce blood pressure
- Improve balance and coordination
- Decrease your chances of falling
- Keep your joints flexible
- Increase your confidence and mood
- Reduce anxiety/depression
- Improve your social life
- Improve you cardiovascular and respiration health
- Allow you to live independently
Walking Exercises for Healthy Living
A basic warm-up before walking is crucial for increasing blood flow and oxygen to your muscles, raising body temperature, and preparing your joints for the activity.
This helps to improve muscle flexibility, reduce stiffness, and lower the risk of injury by preventing your body from going from rest to activity too abruptly.
Chi Walking (energy walking)
- slowly
- form
- breath
- balance (book)
Interval Walking (Choose #1 or #2)
- 5 min. stroll pace then 5 mn. very fast pace – repeat X3
- 2 min. strol pace then 20 sec. very fast pace
Race Walking
- move at a pace than can be maintain for at least 30 min.
- maintain the Race Walking posture throughout.
Variety Walk for Overall Health
Do these different walking styles on a flat safe surface.
Walk each way for at least 30 seconds to give the appropriate muscles a chance to strengthen.
Maybe walk with friends …. maybe not.
Take Away
Walking has not “won” a specific, formal, major, one-time award for being the “#1” exercise.
There is no official governing body or annual award ceremony that ranks all forms of exercise in this manner.
Walking is widely recognized by medical and fitness experts, such as
the Mayo Clinic,
the American Heart Association,
and the NIH,
as one of the most beneficial, accessible, and popular forms of physical activity.
Its benefits often lead experts to describe it in terms that suggest it is one of the best exercises ever!
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