Miracle steps

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: Walking is the most natural exercise we can indulge in. No other creature plants down a heel, rolls on a sole to a springy big toe in a movement in which both feet are on the ground together only 25% of the time, knees articulating, muscles flexing easily, pelvic saddle swiveling in a marvel of simple engineering.

“I have two doctors” goes the old saw “my left leg and my right.” All the benefits from daily walking are closely linked to increased oxygen intake, greater heart exercise and better blood circulation. Since leg muscles are the largest and most powerful muscles of the body, they act as an auxiliary blood pump, returnig blood to the heart.

Walking clears the mind, dispels temper and cuts fatigue.

A prime point in favour of brisk walking is that you don’t have to schedule it; you can just incorporate it in your daily life style. Walking is a great way to get fit, as long as you walk correctly. When you pay attention to your form you will reap the maximum benefits.

Posture: Stand up straight. Leaning puts strain on the back muscles. Keep the chin parallel to the ground. This reduces strain on neck and back. Let your shoulders fall and relax. Suck in your stomach and rotate your hip forward slightly. This will keep you from arching your back.

Arms: Bend your elbow 90 degrees and hands in a partially closed curl. Never clench your fists as that can raise your blood pressure! With each step, the arm opposite your forward foot comes straight forward. As the foot goes back, the opposite arm comes straight back. Keep your elbows close to your body — don’t “chicken wing.”

Taking a Step: 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.

Your Stride: Take several smaller steps rather than lengthening your stride. Your forward leg has no power, while your back leg is what is driving you forward.

Warm Up: Start out at a slow, easy pace for five minutes for each walking session then do some brief stretching.