As a Physio with over 35yrs of experience, this is one of the most used prescriptions for rehabilitation I have ever used, ‘Just go walking!’.Of course, it would come as part of an overall plan tailored to my patients and with certain guidelines including specifics of footwear, timeframe and terrain…yes terrain. It is important to understand that walking albeit very important in the quest for healthy recovery in the presence of dysfunction, can have adverse effects and retard progress.
I’m sure I am singing to the choir when I say 'walking for 30min each day can be beneficial to your health overall'!.
Apart from a tangible deposit in your fitness ‘account’ in general, you will gain strength in the trabecular system of your bones (that’s the framework inside the bone), build the size of the muscle fibers thus improving your strength and endurance, and reduce excess body fat, including around your midsection…reference is made here to prep for Carnival!
When you walk, there are two ‘phases’ namely the Stance and the Swing phase of the action. The entire body is engaged almost, and there are a lot more muscles involved than just your legs!These are some of the hardest workers in use when you decide to do the Savannah…or worse, the hill.
You use the muscles in the legs : Quads’ / Shin muscles (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius) / Hamstrings (semitendinosus, semimembranosus, and biceps femoris) Calf muscles (gastrocnemius and soleus) Hip Flexors (iliopsoas and rectus femoris) Butt or Gluteal Muscles (gluteus medius, and gluteus minimus)
Wait…there are more.
These are the trunk or core muscles in the front– (rectus abdominis, obliques, and transversus abdominis) , and the main one in the back is the Erector Spinae. Foot and Ankle Muscles: Muscles that keep your foot in line while you prance about (tibialis anterior, peroneus longus) help with ankle dorsiflexion and plantar flexion, as well as foot stabilisation.
As we have now mentioned the foot, it is important to understand that your entire body weight is borne by your well pedicured size 91/2…or is that just my burden?! I digress. It is important to remember that as you ‘advance in wisdom’, if you ignored comfort for ‘fast fashion footwear’ you will have to pay the piper in pain.
Take care of your feet!
Invest in sensible, comfortable, well-made footwear if you decide to take up walking for health. You would never skimp on the quality of tires, would you? You will find that you enjoy the exercise more when your feet don’t hurt at the end of your session.What happens to your joints and muscles when you decide to walk the inclines?
Are you burning more fat or torching your joints?
Catch me on the next ‘Health Corner’!
