Power Up Your Walk!

Get more from each step with these supersimple exercises

There’s more to good walking form than standing up straight.  Proper foot alignment and a powerful push-off keep you walking longer and stronger.  Make good technique second nature with these exercises from Suki Munsell, PhD, developer of Dynamic Walking.

Shirt Pull

Lengthens spine to prevent slumping
Cross your arms at the wrists in front of your waist and raise your arms, as if you’re pulling a shirt up and over your head.  Grow taller as you reach up. Lower your arms, letting your shoulders drop into place.  Repeat frequently during a walk to avoid back tightness.

Pendulum Swing

Keeps hips lifted for a smooth stride
Holding on to something for support, like the back of a chair, balance on your right leg and swing your left leg forward and backward 8 to 10 times without touching your foot to the ground.  Repeat, this time swinging your right leg.

Heel-Toe Roll

Realigns feet and knees
Stand with your feet parallel, one shoe-width apart.  With your knees slightly bent, roll from heel to toe 8 to 10 times, rocking back and forth down the center of your feet.

Kick Sand

Increases push-off power
Standing tall, scrape the ground with one foot as if to kick sand behind you, like a dog digging a hole.  Use your whole leg, from the hip to the butt.  Don’t lean forward too much.  Repeat 6 times on each side.

Source: Prevention – Big Book of Walking Workouts, Rodale Publishing