20-40 minute walk at a comfortable pace, concentrating on your walking form.
Start with checking your posture.
Warm up with 5 minutes at a very easy pace.
Stretching 5 minutes.
Now resume your walk at a comfortable pace.
Use the arm motion lesson from yesterday: bend your arms 90 degrees and use arm motion as you walk. Don't swing your hands too far forward, above your breast, or cross over your midline in front.
Now add in some active feet from the lesson today.
End with 5 minutes of gentle stretching.
Walking Form - Foot Action
• The walking step is a rolling motion.
• Strike the ground first with your heel.
• Roll through the step from heel to toe.
• Push off with your toe.
• Bring the back leg forward to strike again with the heel.
• Flexible shoes will ensure you are able to roll through the step.
• If your feet are slapping down rather than rolling through, your shoes are likely too stiff.
• At first, your shin muscles may tire and be sore until they are strengthened.
Your Favorite Game
Think back to grade school -what was your favorite game to play? Have you continued to play it as an adult, and if not - why? What did you like about it? What skills did you have to use?
Drinks
Are you drinking enough - water? Water is essential when you are exercising or when you are dieting. The breakdown of body fat needs water to flush it through your system. You also use up water through sweating while walking - even in winter - and become dehydrated if you don't drink water while walking.
The rule of thumb is to drink a large glass of water 1 hour before you walk (to give time for the extra to move through your kidneys). Then drink a cup of water every 15 minutes while walking. If you are a soft-drink addict, begin to replace it with a glass of water instead. You may have to ease yourself into it. Things that can help - buy a filter pitcher to put in the refrigerator so you always have cold, fresh-tasting water. Or do as I did - buy a water cooler for home use and have cold pure water any time.
Are You Drinking Enough?
Recipe of the day:
Wendy's Crockpot Chicken
I developed this recipe over the years, modifying it to suit my husband's tastes and my need for more nutrition and lower fat.
Word of the day
Shin Splints
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Posture, arms, now feet - and you thought you knew how to walk already? How are you doing? Discuss it with other walkers.
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