17°c A few clouds
22°c Thundershowers
Winnipeg Free Press - PRINT EDITION
How to: get more out of your walks
Related Items
c_ (CNS CALGARY HERALD)
JOE BRYKSA / WINNIPEG FREE PRESS Mindy Moss before (right) and after (above) starting the HCG diet.
People on the HCG diet say it works. Critics say it could be dangerous.
Walking is great exercise, but falling into a rut -- same route, speed and form -- can stall your progress.
Kick into higher gear with these tips:
Hold your head high. The ideal walking posture is upright, with shoulders back and not slouched. You'll work more muscles to hold that position, including your stomach and buttocks. "It all starts with posture," says Dr. John Schaffer, an orthopedic surgeon at Sentara Leigh Hospital in Norfolk, Va.
Swing your arms right. Pump back and forth with your elbows bent at 90 degrees, arms close to your sides, wrists straight and hands unclenched to build speed and avoid hand swelling.
Step it up. The faster you walk, the more you'll use multiple muscles to maintain your posture. Many trainers recommend alternating short bursts of speed with recovery periods to burn extra calories, such as a minute of speed walking followed by a minute of strolling.
Gradually add distance. As an added challenge, pick routes with hills or stairs. You'll add muscle mass and burn more calories even at rest.
Work in some strength moves. Pause along your route for some pushups, lunges and squats. It's also easy to carry a lightweight resistance band and do a few arm exercises.
Reconsider weights... Some trainers say wearing a weighted vest can help build bone density, but many experts say that's not certain. As for hand and ankle weights, they may add stress to joints and throw off posture, Dr. Schaffer says.
... and consider poles. Walkers can burn more calories and improve balance by carrying walking poles, sold in fixed or adjustable lengths at many sporting good stores, according to the Mayo Clinic.
Be smart. Seek medical attention for pain that lasts a week or two and doesn't improve with rest and anti-inflammatory medications.
-- Daily Press (Newport News, Va.)
Republished from the Winnipeg Free Press print edition September 26, 2011 D1
Fact Check
Have you found an error, or know of something we’ve missed in one of our stories? Please use the form below and let us know.
More Life & Style
- Back to Top
- Return to Life & Style
Poll
Most Popular Life & Style
- Indiegogo defends campaign for Toronto Mayor Rob Ford's alleged crack video
- Two Alberta family doctors suspended over inappropriate patient relationships
- U.S. court upholds Canadian company's patent for couples vibrator
- Baked Alaska: Unusual heat wave hits north, with temps topping 80 degrees (26C) in Anchorage
- Just for kicks: shoe swap hits town
- Recipes for potato salad, chicken drumettes and luscious lemon buttermilk cake
- Pets of the week
- JULY FOURTH: Recipe for 3-pepper barbecue potato salad
- The old wooden church
- Canadian high school seniors in worse health than first-years. study shows
- Even elite athletes sometimes feel depressed after completing a marathon
- Apple's big week
- Just for kicks: shoe swap hits town
- Make it look natural; companies work to make packaged foods appear homespun
- Study shows commonly prescribed statin drugs and some antibiotics can interact
- Small-town Ohio police chief gives quick repercussion for criminals through Facebook floggings
- Doctors say public purse and public health at risk because of government cuts
- Ontario workers who fear chemical made them sick told to file claim
- More than 400 people ordered to leave homes in Fort McMurray due to flooding
- The old wooden church
- Deadly liver cancer on the rise, but half of cases preventable: Cancer Society
- Climate change keeping early birds from getting worms: study
- Overabundance of carp threatening ecosystem at Saskatchewan's Wascana Lake
- Doc's memoir portrays ERs as frantic, funny, frightening ... but never dull
- Carb-loading and sports drinks: debunking marathon myths
- Two dead, one injured after helicopter crashes north of Fort McMurray, Alberta
- You can't break bad eating patterns, but you can modify them to your advantage
- Magazine's creator says style has no size
- Dr. Henry Morgentaler, the controversial abortion rights crusader, dead at 90
- Even elite athletes sometimes feel depressed after completing a marathon
- Website helps Parkinson's patients avoid protein-medication interaction
- Conflict resolution, aboriginal-style
- It’s all in your mind
- Groin soreness sign of testicular cancer
- Recipes for potato salad, chicken drumettes and luscious lemon buttermilk cake
- Study: Vaccine against sexually transmitted HPV cut infections in teen girls by half
- Canadian high school seniors in worse health than first-years. study shows
- Study shows commonly prescribed statin drugs and some antibiotics can interact
- Even elite athletes sometimes feel depressed after completing a marathon
- Website helps Parkinson's patients avoid protein-medication interaction
- The old wooden church
- Groin soreness sign of testicular cancer
- Adrenal fatigue can have significant impact
- Turks and chaos
- Poor preschooler eating habits can raise cholesterol, set stage for heart disease
- Make it look natural; companies work to make packaged foods appear homespun
- Just for kicks: shoe swap hits town
- Doc's memoir portrays ERs as frantic, funny, frightening ... but never dull
- Cramping their style
- Specialist moving to Toronto after 23 years at cutting-edge sleep lab
- Markdown maven tells world of Winnipeg deals
- Carb-loading and sports drinks: debunking marathon myths
- Iron overload often missed diagnosis for heart problems
- You can't break bad eating patterns, but you can modify them to your advantage
- Yaz and Yasmin pills linked to 23 deaths, say Health Canada documents
- His nose knows: City perfume maker can concoct your personal aroma
- Genealogical searches connect present to past
Ads by Google
You can comment on most stories on winnipegfreepress.com. You can also agree or disagree with other comments. All you need to do is be a Winnipeg Free Press print or e-edition subscriber to join the conversation and give your feedback.
You can comment on most stories on winnipegfreepress.com. You can also agree or disagree with other comments. All you need to do is be a Winnipeg Free Press print or e-edition subscriber to join the conversation and give your feedback.
Have Your Say
New to commenting? Check out our Frequently Asked Questions.
Have Your Say
Comments are open to Winnipeg Free Press print or e-edition subscribers only. why?
Login SubscribeHave Your Say
Comments are open to Winnipeg Free Press Subscribers only. why?
SubscribeThe Winnipeg Free Press does not necessarily endorse any of the views posted. By submitting your comment, you agree to our Terms and Conditions. These terms were revised effective April 16, 2010.