De-stressing through Walking – Part 2

You’ve warmed up, you’re taking short quick steps while practicing the Hell-Toe roll on your walking work out……so what’s next?

Squeeze your Glutes!
Imagine squeezing and lifting your glutes up and back as if you were holding a $50.00 bill between them! This will strengthen your low back muscles.

photo credit: hundredtenpounds.wordpress.com

“Zip up” your abs.
During your walk imagine you’re zipping up a tight pair of jeans. Stand tall and pull your abdominal muscles up and in. You can practice this even when you are not walking.

Pump your arms.
Imagine you are holding the rubber grips of ski poles in your hands. Stand straight, drop your shoulder blades behind you and push back your elbows with each step. Keep your arm movements smooth and strong.

Keep you chest up and shoulders back.
Use your walk as an opportunity to practice good posture. Image someone damped ice down your back, That’s how your body should be aligned, hold your chest up and your shoulders back.

So what happens next….Stay tuned for part three, the last info in this series.

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De-stressing through Walking – Part 1

During the busy summer season, keeping up with f fitness program can be a challenge. One of the best ways to deal with the stress is through physical activity, and one of the easiest ways to accomplish this during all the hustle and bustle is by simply walking.

Besides the well documented health benefits, the beauty of walking is you can go at your own pace, and can do it anywhere.

Once you are ready to hit the road ( or the trail, treadmill or track) how do you make the most of your walking workout? Here are some practical tips for getting maximum aerobic, strength, postural and conditioning benefits from your walking program.

Photo credit: gymaddicts.com

1. Warm up first, then stretch.
Start by walking for just seven to ten minutes and then do a few gentle stretches. Your muscles will stretch better if you’ve warmed them up first. Remember, the first minute is as important as the ninetieth minute.

2.Take short, quick steps.
By taking short quick steps, rather than long strides you will work your “glute” muscles in your buttocks as you log those miles.

3. Practice the Heel–Toe roll.
Push off from your heel , roll through the outside of the foot, and then push through the big toe. Keep the other toes relaxed. (This takes practice)

Stay tuned for part 2 of De-stressing through Walking.

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A Simple Solution to a Common Problem

If you take a moment to look into your child’s backpack, you may find a couple of textbooks, a notebook, gym clothes, lunch etc. It all adds up to back strain.  Kid’s today carry heavy school loads and these equal heavy back loads.

Although the packs may be too heavy, your child may be reluctant to fore go the convenience  offered by them.  Children often travel a distance to school, then between classes with little time to unload and reload again at their lockers.

 

Back Pack

Photo credit: backpack-with-wheels.com

Dr. Russell Windsor, M.D., an orthopedic surgeon says,”We are seeing students in fourth and fifth grade who are complaining about backaches, fatigue and physical stress.  They just don’t have the body strength to remain erect under these very substantial loads, and it puts their skeletons under substantial duress.”  ” Children are carrying far too much weight in their backpacks and improperly; slung over one shoulder.  “We are concerned that the damage the is inflicted now will be showing up 30 years later in even more serious back injuries.”

Guidelines created by The Canadian Chiropractic Association states that students should carry no more than 10% of their body weight in a back pack.  Although backpacks slung over one shoulder may be fashionable, this posture puts further stress on the back and spinal cord.

Children should support the pack with both padded shoulder straps to balance the weight and prevent shoulder, neck and back problems.  Better yet, give your children a backpack with wheels… they look cool, hold a ton of stuff, reduce and often eliminate neck and back pain and strain!

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Conditions that can be treated with Acupuncture.

The World Heath Organization has published a list of conditions which may be treated by acupuncture.

Here is just a small list of those conditions.

Photo credit: www.guardian.co.uk

Internal Disorders:

Asthma,  Colitis,  Allergies,  Indigestion, High blood pressure,  Diabetes,  Acne, Obesity.

Infectious Diseases:

Cold,  Flu,  Herpes

Musculoskeletal & Neurological:

Chronic pain,  Fibromyalgia,  Headache, Shingles, Stroke,  Tendonitis,  Arthritis,  Repetitive strain injury

Mental & Emotional Disorders:

Insomnia,  Anxiety,  Addiction, Depression,  Stress

Gynecological & Urinary Difficulties:

Urinary tract infections, Endometriosis,  PMS, Menstrual Disorders, Menopause

 

 

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