WALKING ISN'T ENOUGH
Video demonstrations included.
The main form of activity for many who are older is walking. It is a wonderful way to stay active, fantastic for your health, both physical and mental. There is nothing like getting outside for some fresh air and some brisk walking. Many people find for instance that it clears the mind.
But walking isn't enough. If all you do is walk, then potential problems may well ensue. Walkers can experience significant instability, especially in changing circumstances. In addition, leg cramps can become a common by-product.
But walking isn't enough. If all you do is walk, then potential problems may well ensue. Walkers can experience significant instability, especially in changing circumstances. In addition, leg cramps can become a common by-product.
I know of what I speak: Recently my husband and I traveled all across the United Kingdom for 4 weeks. This trip involved miles and miles of walking, everywhere. As a dedicated dancer, I managed to rent dance and yoga studios wherever we traveled but on many days was unable to do so. I experienced first hand what happens when you walk a lot and don't counteract the side effects. The results for me were that my knees and hips stiffened and my hamstrings shortened. I had to spend extra dance time to de-stress my legs. It made it clear to me that we should never just walk. It is important to include several other simple things as well.
What happens physically when all you do is walk:
1) When you walk a lot and don't stretch the back of your legs then you leave yourself open to debilitating leg and foot cramps, often appearing in the middle of the night. Always stretch your legs after your walk before you sit down. It is also good to stretch them in the middle of your walk, especially if you get tired. The stretch will renew your energy.
2) Walking uses the ankle, knee and hip joints in one dimension only. All three joints straighten and bend only. They do not move side to side. The ankle does some in adjusting to uneven terrain but the knee and hip do not. All these joints have 2 dimensional ability. Using them in only one way results in loss of flexibility. This in turn results in poor stability during changing conditions. A loss of ability for example to step to the side in emergencies is one possible result among others. Move the ankle, knee and hip joints in circular motions to counteract any dimensional stiffness. Circling the knees, hips and ankles is great preparation for a walk.
2) Walking uses the ankle, knee and hip joints in one dimension only. All three joints straighten and bend only. They do not move side to side. The ankle does some in adjusting to uneven terrain but the knee and hip do not. All these joints have 2 dimensional ability. Using them in only one way results in loss of flexibility. This in turn results in poor stability during changing conditions. A loss of ability for example to step to the side in emergencies is one possible result among others. Move the ankle, knee and hip joints in circular motions to counteract any dimensional stiffness. Circling the knees, hips and ankles is great preparation for a walk.
Exercise Recommendations (including video):
1) Stretch the back of your legs daily. This is especially important in treating and preventing leg cramps.
Standing hamstring stretch: Do the "Runner's Stretch" right after you walk and right before going to bed at night. Perform the stretch for 45 seconds on each leg. Make sure that the back foot is pointing straight ahead and not turned out to the side.
Seated hamstring stretch: Straighten one leg, flex and point that foot. Hold the flex to stretch the back of the leg.
Seated hamstring stretch: Straighten one leg, flex and point that foot. Hold the flex to stretch the back of the leg.
2) Circle your leg and foot joints daily. It is excellent preparation for extended walks, particularly circling your knees.
Seated ankle circles: Perform these in the morning before getting out of bed. Circle each ankle 4 times in each direction.
Standing knee circles: Stand with your feet a few inches apart. Stand next to a sturdy chair. Hold onto the chair with one hand while you place your other hand on its knee. Circle both knees 8 times in each direction, keeping the knees close together. The closer your feet are to each other, the more difficult to balance. Begin with them wider apart and try to keep the knees comfortably together as you circle.
Seated knee circles: Sitting upright on a sturdy chair with your feet flat on the floor, lift one leg up and hold it under the knee. Let the lower leg be very relaxed. Let it gently swing. Then let it circle 4 times in each direction.
Standing knee circles: Stand with your feet a few inches apart. Stand next to a sturdy chair. Hold onto the chair with one hand while you place your other hand on its knee. Circle both knees 8 times in each direction, keeping the knees close together. The closer your feet are to each other, the more difficult to balance. Begin with them wider apart and try to keep the knees comfortably together as you circle.
Seated knee circles: Sitting upright on a sturdy chair with your feet flat on the floor, lift one leg up and hold it under the knee. Let the lower leg be very relaxed. Let it gently swing. Then let it circle 4 times in each direction.
Standing hip circles: Standing with your feet hip distance apart. Place your hands on your hips and make big hip circles in one direction and then the other. Keep your knees soft or bending. Keep your back straight. Start slow.
Seated hip circles: Sitting upright on a sturdy chair with your legs apart, knees over your feet. Take your entire torso and circle it 4 times in each direction. Keep your back straight. Focus your eyes to avoid dizziness.
Seated hip circles: Sitting upright on a sturdy chair with your legs apart, knees over your feet. Take your entire torso and circle it 4 times in each direction. Keep your back straight. Focus your eyes to avoid dizziness.
Published September 19, 2022.