Friday, March 29, 2024 | Ramadan 18, 1445 H
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EDITOR IN CHIEF- ABDULLAH BIN SALIM AL SHUEILI

Walk this way

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By Sayeh Woodman — Put your best foot forward to experience the many health benefits of walking and step into shape at the same time – it’s that simple, it’s just about doing it that matters. Not everyone is born to run, or even enjoys running.  I’ve forced myself to do many half marathons, but once I got into it, yes I enjoyed it.  Talking to others and trying to encourage them to join me on my adventures was impossible.  But walking had a different approach on my friends, and I enjoy walking and talking with mates now, so not only do I get my social side of things ticked off, but also exercising has that tick in the box at the same time.


I was recently advised to add this app on my phone. I wanted to share this with you because it’s got so many benefits and can really help.  It’s the pace yourself walking plan, because my Christmas celebrations are still continuing and if I’m being honest I’m not losing any weight and all those excuses about time, and I’m too tired have come back to haunt me.  So I’ve had to go back to the basics and it begins with walking.  Invest in a pedometer or use the health app on your Smartphone to count how many steps you take in a typical day. This is your baseline.  Then, set attainable goals to gradually increase that number over time.  The average person walks between 3000 and 4000 steps per day according to a recent survey and gradually increases by 500 steps a day making it realistic.  You will find over time that you’re pace gets quicker as well, hence more steps to add to your goal.


The way you walk can affect your body and posture; here are some tips my friend shared with me.


Walking with your right and left foot too close together puts stress on your internal organs, so keep you foot width parallel to your hipbones.  Avoid taking huge strides as well, as this will twist your spine.


Make sure you distribute your body weight along the sole of your foot, rather than leaning on the inner or outer part of the foot to help straighten out wonky legs.


Don’t slouch – keep those abdominal muscles pulled up, engaging your core muscles will help you achieve a flatter stomach.


Walk with your head upright and eyes looking ahead and resist looking down at your mobile.  When you walk you should be mobile free anyway – enjoy the beach views and that sea air that Muscat has to offer.  This will also keep your centre balanced.


Carrying heavy bags or handbags slung on one shoulder can bend your spine and cause back and hip pain.  Invest in a backpack and avoid packing it too full.


Buy a pair of good walking shoes and avoid wearing heels often.  Good shoes will support and help protect you from nerve, tendon and spine injuries.  On a contrast to heels, that goes for flip-flops too.


Sticking to a walking plan is surprisingly easy when you incorporate training into your everyday life.   Need to discuss something with a colleague or friend – don’t book a meeting in a room – go for a walk and talk.


If it’s a family affair – for a different activity with your kids or grandchildren go on a beach walk – see what you can find in the sea and sands – go for a walk and play in the Muscat parks.  There are endless amounts of beautiful sights to be explored and walked in Muscat.


Hey, seeing as its mothers day – take your mum out for a nice stroll - simple gifts and time together doesn’t have to be costly.


— sayehwoodman@outlook.com


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