Chapter 19

WALK SMART

The less effort, the faster and more powerful you will be.
~ Lao-tze

W alking should not be a lethargic drag for the lower limbs; it should be a series of energetic propulsions. When the leg and the buttock muscles contract strongly to propel the body forward, they are well exercised. This spares the back of unnecessary wear and tear. The buttocks, the legs and the feet do the work, while the torso is stable and moves forward smoothly. The overall sensation should be that of an energetic, lithe glide through space.

A healthy walk retains the centre of gravity in place. Just try to walk with rounded shoulders and a hunched upper back or with a protruded abdomen. This kind of a walk overworks some muscles and puts more pressure on the back and the legs. The centre of gravity shifts from the centre of the body. Try this now; Walk with a book or a bag of grocery (sugar, rice, pulses) on the head. Experience the 'forces' of the core muscles that render a confident gait.

Walking: The Right Ways

The correct manner of walking involves following certain rules. Let us now explore these rules one by one.

Head Up: As you walk, imagine you are suspended from a helium balloon.

• This makes the top of the head move up instead of leaning forward.
• This spot lift keeps the chin from leading the walk.
• It allows the spine to assume more natural curves.
• It also keeps the ears in a more normal position – over the shoulders.

Lightened Walk: Adding a soft tone to the hip muscles (gluts) ensures a healthy and smart walk.

• It prevents the side-to-side hip-rock.
• It smartly moves the forward foot's pelvis.
• It also keeps us in better balance.
• The hip tone helps engage the belt muscle as the navel gets tucked in naturally.
• It supports the lower spine and aligns the pelvis while walking.

Step on a Wider Heel: When we walk, we thrust our body weight on the heel at the point it touches the ground, that is, at the edge of the heel.

• Try landing on the surface of the entire heel rather than only on its rear edge.
• By landing on the entire area of the heel, we engage the foot's spring system.
• This spreads the shock distribution of the landing evenly.
• It prevents strain on the feet and the back.

Reduce the Heel Lift of the Foot Behind: As you land on a wider area of the heel of the foot in front, let the back part of the heel of the foot behind remain in contact with the ground for a fraction of a second before lifting it up. Sounds difficult as we are in motion! Let me put it this way: When you walk, lift the heel of the foot behind only slightly. We tend to lift that heel up by two to three inches. Try to minimize this lift to just an inch.

This stretches the rear leg and activates the muscles behind the legs in a chain reaction – from the sole up through the buttocks, across to the spine. At this point, the calf muscles are stretched to propel the body forward.

Push Off From the Foot Behind: This is very important to prevent a drag when you walk.

• Activate the foot and the leg behind rather than the ones in front.
• Push off from the toe mounds of the foot behind rather than permitting a passive drag.
• This healthy push off increases the efficiency of getting the leg forward and tones the buttocks in a way no other exercise can.

Gently Swing the Arms: An ideal walk allows for a free and natural swing to the arms. There is neither a need to exaggerate the swing nor to restrict the arms.

• Let the hands be relaxed, without clenched fists.
• A natural arm swing improves the efficiency of motion.
• It allows for a swifter gait, with balanced weight on the legs.

This movement happens naturally when we release the shoulder muscles and relax the upper back by lowering the muscles of that region. This does not mean we slump or round our shoulders. All that we need to do is gently lower the shoulders to encourage a healthy lift of the sternum or the breast bone, without an overarched lower back.

Relax the Jawline: Try to smile with your lower jaw clenched up tightly. The effect is so artificial! Note that we usually keep the lower jaw lifted up. A gentle smile relaxes the lower jaw and the facial muscles too. More important, it releases undue tightness in the head and the neck muscles.

Stride with Ease

In an effort to walk correctly, do not walk hard. Learn to enjoy it. Try these simple and practical methods to move, with alignment.

• Tone the buttocks with a mild squeeze and it will take care of most aspects of a correct walk.
• The pelvis should not swing side-to-side when we walk. Toning the gluteal muscles ensures a better push off from the front part of the feet, rather than a lazy drag.
• Walk like a king or a queen. Imagine you are wearing a crown. What a regal feeling! Not only will you see yourself confident, you will also love the entire experience.

Walking is a fascinating exercise, which burns calories and keeps the muscles fruitfully engaged. You can walk alone or in company; what is important is to enjoy it with a smile.