Did you know that Pilates can help walking?

Walking

Walking may be the most natural and simple workout there is.  It’s easy, inexpensive and a good way to get and keep in shape.  Walking can be anything from a hike in the mountains, to a stroll along the beach.  Walking with family and friends, walking the dog, or just walking to relax and unwind at the end of the day.  It can be done anywhere and doesn’t require any special gear.  Walking is one of the most efficient low impact workouts available and Pilates can help walking become more effortless and enjoyble. Let’s see how.

So why walk?  

Waking offers a lot of value to your body. Walking,

• prevents type 2 diabetes.
• strengthens your heart.
• is good for your brain.
• is good for your bones.
• reduces the risk of breast and colon cancer.
• improves fitness. Even in short bouts.
• improves physical function.

Regardless of how far or fast you walk, standing tall is important.  How you hold your body when you walk will make a difference with your breathing, back support and whether your walk is pain free or not.  Some body positioning tips:

Legwork:  A common mistake is trying to walk fast by lengthening the stride.  This is inefficient and can slow you down.  It will burn more calories due to inefficiency. Instead of taking longer strides, concentrate on a powerful push off while the front foot lands closer to the body.

Footwork:  Step heel to toe and not flat footed.  Contact the ground with your heel.  Roll your foot forward over the center of your foot and push off with your toes.  This not only allows the ankle to move through its complete range of motion but also provide propulsion into the next stride.

Hips: Rotate hips forward and backwards as you walk.  Your waist should twist.  Restricted hip movement decreases speed.

Torso: Leaning forward or backwards will slow you down.  Keep your torso upright.

Arms:  Keep arms close to the body, elbows at 90 degrees and hands relaxed.  Swing arms forward and back without crossing the midline of your body.  Speeding up arm swing will increase speed and legs will follow.

Pilates can help walking

Pilates can be beneficial in many ways. 

• The importance of body alignment and form when doing Pilates will translate into the form maintained while walking. 
• Work on the reformer with your feet in the straps will help increase flexibility and mobility in the hips while maintaining a stable pelvis. 
• The work towards improved posture throughout Pilates lessons will help minimize learning forwards or backwards of the torso while walking.  
• Increased strengthening and stability around the shoulders and in the scapular region will allow for greater swing of the arms at the shoulder joints. 
• The Pilates method of breathing itself applied while walking will help oxygenate the muscles allowing you to get more out of your walk.