Woman’s Day (New Zealand)

WALK THIS WAY!

Trainer Lizzie Bland’s tips for pounding the pavement effectivel­y and pain-free

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GO STEADY!

“Take the first five minutes slow to allow the blood to flow around your body and get muscles warm,” advises Lizzie. “Just 30 minutes a day, five days a week, is all it takes to lower stress, increase energy levels and improve overall health. If you can’t find 30 minutes, break it up into bite-size chunks, taking a five-minute walk when you can. Try after meals to help aid with digestion.”

KEEP UPRIGHT

“As you start to tire, on hills and stairs especially, it’s tempting to pitch forward, leading with your head,” says Lizzie. “This posture can cause backache and imbalances in the body, so try to maintain an upright position, with your stomach muscles slightly engaged and shoulders relaxed. This way, you’ll feel like you could walk all day!”

GET THE GEAR

“This doesn’t mean you need to invest in walking boots, but a good pair of supportive trainers is necessary for a comfortabl­e walk and to avoid pesky knee pain cropping up,” Lizzie tells. “When it comes to upper body, tryto go bag-free or get a light backpack for your water, so your arms can swing freely, avoiding shoulders tensing up.”

TRACK IT

“There are so many types of fitness trackers these days and you can get a basic step counter for as little as $30,” says Lizzie. “You’ll soon realise mundane daily jobs like mopping the floor or cleaning the windows will contribute to your daily movement goal – the aim is 10,000 steps.”

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