If you are diabetic and have tried to get fit by walking in the past but never had much success you are probably skeptical about how effective it can be. Well, think again because you were almost certainly walking in the wrong way! The Effective Walking System is about moving your body in complete postural alignment with every single step you take and it’s scientifically proven to help you look better, feel better and perform better.
The WALK-ACTIVE SYSTEM has been scientifically verified to improve your diabetes and shown to anti-age your posture.
Reduce joint stress – safeguard your joints, specifically your knees and ankles for diabetics.
Improve body shape -specifically around the waistline. Increase walking speed – by up to 24% and watch your diabetes drop off.
Power walking – beware! Power walking may look strong but the incorrect sequencing of muscle recruitment robs postural alignment and diminishes potential body tone or shape change. The effort is created from the hip flexors as you power forward; the glutes and abs are often pulled in tight with the intention of creating tone to hips, thighs and abdominals. However this limits correct open stride length and creates a “bracing effect of the lower back”‚ contributing to back pain and minimum abdominal tone.
Warming Up and Cooling Down
FOR YOUR WARM-UP Start each of your “pace” walks by focusing on the four parts of the WalkActive technique, always starting with the feet – this should take about 5-8 minutes. As you gradually increase your walking pace you’ll find you’ll be mobilising your body, tapping into your correct posture and increasing your body temperature.
FOR YOUR COOL DOWN Just gradually slow down your pace but still pay attention to your technique. After your pace walks i suggest you stretch your calves, hamstrings and upper body.
What is walk-active?
It’s about reconnecting with the way your body should move naturally, smoothly, effectively. You’ll learn how to minimize joint impact and potential knee and back pain, while optimising your posture and movement quality.
Think of this as Intelligent Exercise because it works from the inside out teaching your body to do the simplest of things, the most common of movement patterns correctly and smoothly. You can use the technique any time you’re walking whether that’s simply when you’re going to the shops or committing to longer, faster “pace” walks. Try this four-week plan and see how this completely painless technique will dramatically improve your posture, bodv shape and fitness!
The Walk-Active technique: Make every step effective.
Learning the Walk-Active techniques should help you make small changes to the way you use your feet, hips, arms, neck and shoulders. It may take a little while to perfect the techniques, but as soon as you feel the health and postural benefits, you’ll realise that changing the way you walk can be rewarding… and addictive!
Look to your Feet
To prevent passive foot strikes, you need to open the ankle to achieve an active foot. This will help improve your balance and align your knees correctly. Good knee movement will protect your joints‚ help tone your bottom and lead to better upper-body posture.
- The best way to open the ankle and achieve an active foot is to imagine you have Velcro stuck to your sole. As you walk, you should roll through the movement as if peeling off the Velcro from the heel through the arch to the toes. Allow the person behind you to see the sole of your foot.
- To engage your glutes and tone your legs, push gently and evenly off all your toes. This will improve flexibility and open the ankle, engaging and lengthening the muscles in the legs, which also helps you increase your pace.
Lift your hips
The aim is to prevent you slumping into your hips as you walk. To achieve hip stability without tension, you need to lift the hips; this also improves knee-hip alignment, flattens abdominals and reduces the impact on your joints.
- To train the muscles and connective tissue to support the joints and flatten the abdomen, place a hand on your tummy and draw it upwards and inwards but don’t tense it completely. Your bottom should be relaxed with your torso long. Imagine walking with a glass of water balanced on each hip. They should be carefully lifted as you walk so they don’t spill.
Relax your neck and shoulders
The aim is to combat slumped shoulders and a rounded back, reduce tension in the upper back and keep the shoulders fluid and mobile. Poor posture can contribute to neck, shoulder and back discomfort. Keeping your upper back and neck loose opens and softens the shoulders, helping you achieve correct posture.
- Try relaxing your shoulders to increase the gap to your earlobes but be careful not to tense your neck. The movement should feel fluid.
Swing those arms
You should try to improve shoulder girdle mobility by swinging the arms when you walk. This will increase agility in your back, shoulders and neck, toning your chest and arms.
- Try bending your arms and using a fluid movement, pushing back further than you swing your arms forward. This opens up the shoulders and increases mobility in the upper back. Swinging your arms creates a natural rotation at the waist helping to tone your torso and abs. Walk with your hands open to keep your shoulders aligned.
E244 – Transform your diabetes and improve your posture with a walk-active plan – www.diabetic.today