Although it is one of the most fundamental activities for humans; most of us actually spin around incorrectly. And we are to blame for the shoes. A growing international body of research of podiatrists and fitness experts says that we would have fewer injuries if we were barefoot most of the time. Not only that, we would really access greater sensory perception, improve posture, and strengthen muscles, trunk, and feet.

Ready to walk to health?

Try these tips to walk yourself in shape (walkway or bare):

Feet and ankles

– Absorbs the ground rolling all over the foot

– Feel your toes open and push through them.

– Open your ankle and show the entire sole of your foot to the person behind you

Pelvis and hips

– Keep your abs slightly engaged, but your lower back and glutes relaxed.

– Keep your hips level with each step.

Arms and hands

(Arm swing is vital to activate upper body rotation and encourage proper breathing habits)

– Swing your bent elbows back more than you move them forward.

– Keep your hands relaxed and your palms facing inward toward your body.

Posture, head and neck

(When in motion, keep your knees slightly bent and remember to have a rolling gaze and looking forward. This helps the body’s three centers of balance to integrate more efficiently.)

– Increase the distance between the ears and the shoulders.

Energy use as we age

“For the overall health of the body, our walking movement has to be as energy efficient as possible,” says Randy Eady, rehabilitation counselor. In fact, research on walking consistently shows that the body behaves like an upside-down pendulum, albeit only 65% ​​perfect. Which means that for every step (perfectly balanced and symmetrical) we take, 35% of our energy must come from the calories we burn. Imagine if your physiology is operating under some gait mechanism impairment and what it can translate into when it comes to general good health. Plus, Eady adds, “walking imbalances are the kind of impairment we all accumulate due to postural instability, lack of body awareness, stress, and less than best positioning habits over time.”

Putting ancient ancient rhythms into daily practice: four basic principles

1) Sleep in the afternoon. Naps help boost energy, so you don’t need a sugary afternoon snack. Rather, studies link poor sleep to increased production of the hormone ghrelin, which makes you crave comfort foods.

2) Take a walk or tour around the city. Especially barefoot. In countries where rhythms are more naturally complemented by lifestyle like Switzerland … in a year, 30% of trips are made on foot, 10% by bicycle and only 38% by car.

3) Become Primal with Greens. As Dr. Daphne Miller wrote in Jungle Effect: A Doctor Discovers the Healthiest Diets from Around the World, “Fermented foliar-rich foods are staples in places like West Africa. They are packed with probiotics, which support protective bacteria in the colon. in the intestine.

4) Make the body move and the four limbs physically coordinate. Stand on one foot more often (such as when brushing your teeth or tying a shoe). Walk on the sidewalk when you get the chance. And throw a ball or two (literally).

One of the best multigenerational exercises I employ is a double roll and throw a ball. Too much fun! Easy to do. Just stack a smaller exercise ball on top of a large exercise ball. Stand about 8 feet (3 m) away and toss the smaller ball back and forth while rolling the large ball back and forth with your feet.

Authors’ Note: Did you know that in 2008, the most recent year for which statistics are available, more than 18,000 people 65 and older died from fall-related injuries? Another 1.8 million people were treated in emergency departments for injuries related to a fall. The total direct cost of falls among older adults in 2000 was approximately $ 19 billion. This cost is expected to reach $ 43.8 billion by 2020 due to the demographic maturation of the boom. Source: Centers for Disease Control and Prevention.

QUICK TIPS TO IMPROVE MOVEMENT SAFETY

o Exercise regularly. Exercise programs, such as Tai Chi, that increase strength and improve balance are especially good.

o Review medications with your doctor to reduce side effects and interactions.

o Have your eyes checked at least once a year.

o At home, improve lighting and reduce hazards like slippery rugs and walkways.