Health & Fitness

Maximise your walk routines: One step at a time 

Maximise your walk routine to put the spring in your step. Here is your complete guide to the trot

Maximise your walk routine to put the spring in your step. Here is your complete guide to the trot
Lace Up!

Our walk journal has gained momentum over the two years, emerging as the championed form of exercise. Now with the group treks on weekends, family and friend trots in the evening, and the rush through the crowded markets, there is a recalibrated focus on the joy of making good use of your tootsies. From playlists and podcasts for making the walkathon an interesting affair, to tracker apps for clocking your steps, walking has been elevated to another calorie-chomping level altogether, revelling in its inclusivity as it draws in beginners, enthusiasts, amateurs…to celebrate the stride. Cue into your complete decoder.

Step up
Says fitness and nutrition coach Prateek Kumar, founder, FitCru, “Walking is a great way to spike your metabolic rate. This slow state of burning calories works very well in improving the rate at which our cells transfer energy. Walk in a way that is natural to you, while maintaining a correct posture. Try to distribute your body weight on the three points of your feet (heel, the ball under your small toe and the ball under your big toe).

Keep your pelvis tilted inwards by keeping your core and glutes engaged. Roll back your shoulders, furthest away from your ears. This is the best way to maintain a good posture while you walk and safeguard your knees, ankles, neck, or lower back.” Prateek walks daily on an incline for 20 minutes, walks his dogs, and walks to work and back home. “These rules have really helped me burn an extra 2,000 calories in a week, which is actually more appealing to me than a delicious pizza,” he grins.

Walking barefoot on the dew-tipped grass in the morning has always been championed, for fobbing off stiffness and swelling in legs, bettering body posture and strengthening our immune system. The natural moistness brings in a treasured nerve nourishment and improved foot function, in keeping with the theory that all life forms are subjected to the healing electromagnetic forces exerted by the earth. This is called ‘grounding’ and works towards reducing free radicals, stress and tension in the body. With the surface of the earth and our bodies—both being electrically conductive, we build up and develop positive charge throughout the day.

Shilpi Madan for Sunday Standard

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