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Walking Tips from PVH
June 16, 2009
As we’re having more and more days that actually feel like June weather, PVH experts are offering some tips on walking to maximize the experience and prevent injury.
Through July 10, employees of Penobscot Valley Hospital are continuing their “Walk before You Run” spring wellness contest, and many of the staff members are using walking as their primary form of exercise. More than 60 employees at the hospital are competing in teams of four to do the most exercise over the course of two months. The PVH employee contest leads up to the 5K Run/Walk for Wellness—a community event which will take place during the Riverdrivers Homecoming Festival in Lincoln. As the employee contest continues, the hospital is also encouraging people in the community to exercise regularly and prepare for the 5K Run/Walk for Wellness.
This week, Physical Therapist Margie Butterly from the PVH Rehabilitation and Wellness Center is offering advice on walking, including posture, the right intensity, and form.
How you hold your body is important to walking comfortably and easily. With good posture, you will be able to breathe easier, and you will avoid back pain. Here are a few simple tips to help you on your daily walks as you prepare for the 5K Run/Walk for Wellness only a few short weeks away:
· Stand up straight.
· Think of being tall and straight. Do not arch your back.
· Do not lean forward. Leaning puts strain on the back muscles.
· You eyes should stay forward and not looking down.
· Keep your chin up (parallel to the ground). This reduces strain on the back and neck.
· Shrug once and let your shoulders fall and relax, with your shoulders slightly back.
· Suck in your stomach, and tuck in your behind.
Try checking your posture in the mirror. One you feel you are in proper alignment it’s time to concentrate on burning calories. Arm motions can lend power to your walking, burning 5-10% more calories, overall, and helping with balance by countering your leg motions. Bend your elbows to 90 degrees, and let your hands partially curl. As you step, the arm opposite your front foot should come straight forward (not diagonally), and as the foot goes back, the opposite arm comes straight forward.
Butterly says when you’re using proper form your heel should hit the ground first. Then push off with your toe. “Wearing flexible shoes help with ensuring you ‘roll’ through the step,” she says. “If you hear your feet slapping the ground, your shoes are likely too stiff. Also, your stride should be longer behind your body where you get the full power of the push from the back leg as it rolls from heel to toe.”
Physical therapists are educated, licensed health care professionals who can help patients reduce pain and improve or restore mobility. In some cases, they can assist patients in avoiding expensive surgery or the side effects of prescription medications.
The 5K Run/Walk for Wellness will take place on Sunday, July 19 with registration starting at 7:15 a.m. and the runners and walkers beginning their trek at 8:00 a.m. The start and finish will be at the PVH Rehabilitation and Wellness Center in downtown Lincoln. Registration can be done in advance or on the morning of the event. For more information or to download a registration form, visit the PVH website at www.pvhme.org, or call 794-7124.
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