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Let the Earth be Your Treadmill

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Regardless of where you live in the glorious U.S.A., summertime is here, and it’s time to get outside and walk off those extra pounds and maybe even some winter blues. Walking is by far the safest, most simple and inexpensive form of physical activity you can do. Walking has the least potential for bodily injury, as compared to activities such as jogging and running because it is less jarring to the joints, particularly the knees.

For vibrant health and happiness, try to walk several times a week for at least 30 minutes—but daily is even better. Some people prefer a morning walk, while others like to take an evening walk after work or dinner. Some folks walk alone for solitude, or walk with a buddy for company, but whatever you do, map out a safe and easy-to-use path. Walking with kids can be fun because they often notice interesting things that we sometimes overlook. In an average business week, if you include a 10-minute walk during each lunch hour, you will be adding nearly an hour’s walk to your week. Walking after lunch helps improve digestion, detours afternoon fatigue, and getting away from your work area can lift your spirit, too.

Gear Up — Make sure to wear comfortable walking shoes with good arch support; and replace them when necessary. One way to check your postural alignment and the quality of your gait is to compare the soles of the shoes that you frequently wear. Are some areas more worn than others? Are they wearing evenly? If not, you probably need to pay more attention to your posture. Invest in a good pair of form-fitting socks with padded heels that wick away moisture, such as synthetics and wool.

Wear appropriate clothing for the season. Protect your skin by applying sunscreen to your face and hands half an hour before going out; and use lip protection with sunscreen, too. Bring along some water, a few tissues, sunglasses, and perhaps a hat. Some people like to use headphones while they walk. However, walking without headphones is safer because you are more alert to the sounds around you, like sirens, changing weather conditions, and any sounds that may indicate that your personal safety could be jeopardized. If you go off trail, poles can help keep you steady. (Remember to let someone know where you’ve gone.)

Beyond the physical benefit of walking for “fitness,” walking outdoors is truly taking a walk with Mother Nature, regardless of where you are. There is an old saying that where attention goes, energy flows! Your perception of your life and of yourself manifests through your awareness level; where you place your attention and your intention. A walk to some people is simply an activity that happens to take place “outside”. But when you step outside and allow yourself to experience the beauty of nature, then your experience will reflect that perception and your senses will become alive; you will see, hear, smell and touch the world around you—your world—and your spirit will be touched as well.

Walking can be considered a meditation too, so consider your walk as a spiritual tool. Let your mind clear, and just be in the present moment. If your mind wanders into the past, or jumps into the future, simply observe it. Don’t judge or criticize the thoughts, just let them pass. Return your mind to your breath, and simply walk. Breathe in your surroundings. Feel the sun on your face. Feel your feet as they touch the Earth. Walk gently with yourself. Simply allow yourself to be. This is called mindfulness, but in a way, it is more like emptying the mind. Some people pray while they walk; others just simply walk.

The faster you walk, the more calories you burn—but who’s counting? Still, clipping along at a good pace can feel very invigorating, and it can be interesting to know how much territory you’ve covered. To figure your walking speed, (assuming a three foot stride), count the steps you take in one minute and divide by 30. The number you’ll get is your speed in miles per hour. (90 steps per minute is the equivalent of about three miles per hour; walking about two miles per hour burns about 200 calories per hour.) Walking uphill or downhill is a good workout because it takes more energy than walking on flat ground; and from a fitness standpoint, it utilizes different muscles than walking on a flat surface. Walking on sand, soft dirt or gravel also increases your energy output. To prepare for a strenuous hike, people will walk while wearing backpacks. Increase the weight of your pack as the endurance of your body increases. (Phone books make good weights.) But make sure that you are in good physical condition before attempting any strenuous hiking!

Important Points — Whether you walk alone, with your kids, or with your dog, there are a few things to keep in mind for the health of your body, mind and spirit.

• Observe your posture as you walk; keep your shoulders square, maintain a comfortable but straight spine; don’t lean forward or backward.
• Hold your head high and keep your chin parallel with the Earth. Keep your stomach in.
• Bend your arms at 90-degree angles; keep your elbows in and your hands relaxed. Let your arms swing in opposite synchrony with your legs. (Never walk with hand or ankle weights; they can strain your knees, shoulders and back.)
• Observe your breath as you walk. Breathe in through your nose, and out through your mouth. Synchronize your breath with your steps; take two to four steps with each inhalation, and two to four steps with each exhalation. Walk with your breath.
• Don’t push yourself too hard; allow yourself to simply feel the beauty of each step. Always walk at a pace where you can carry on a conversation. If you can’t converse, your pace is too fast.
• Make sure to drink plenty of water before, during and after your walk.
• Stop and take a break every now and then.
• Remember to reward yourself by pampering your feet.

Mother Earth provides the ideal treadmill — there is no substitute for the benefits of walking outdoors: the fresh air, sunlight, and the energy of the Earth surrounding you. But don’t discount the benefits of an indoor fitness routine. If a treadmill is something that you enjoy and will use consistently, then by all means, use it. Treadmills are great to use when the weather is lousy; and for those with previous injuries, a treadmill provides a reliable and consistent surface with no potholes to step in!

Whether you’re walking, hiking, running or bouncing, keep moving and enjoy life!