Lunge exercise complements walking routine
Walking is a very approachable way to maintain general fitness. It’s an activity nearly anyone can perform in pretty much any climate, and it offers the added utility of transportation. But how much walking is needed for optimal health? This week, I’ll dive into that question and introduce an exercise that makes the perfect complement to a walking program.
In 1964, Japan prepared to host the Olympic Games by promoting regular exercise for their general population. Around that time, the pedometer (essentially a step counting device) was released in the Japanese marketplace. So, people started using the pedometer to track their daily activities (steps) and estimate their distances covered. It became a way to “keep score” of physical activity, which people liked.
The term Manpo-kei arose from walking clubs that formed as a result of pedometer popularity. It means “10,000 steps” in Japanese as this was the minimum daily requirement for many of the walking clubs at that time.
Manpo-kei spread beyond Japan soon after, and the world began to use 10,000 steps as a goal for daily physical activity.
Over the past 60 years, there have been several studies to test Manpo-kei in terms of actual physical activity improvement. In fact, I was part of a team that tested the reliability and validity of a pedometer back in 2000, and we used 10,000 steps as our daily activity requirement. Several of us wore a pedometer while walking 10,000 steps as someone literally counted each step and then compared the actual steps counted to the pedometer reading. Yes, it was an incredibly boring study!
But other studies measured aspects of perceived and actual physical fitness before and after months of walking 10,000 steps per day, and many of them found that participants made significant improvements. So, there is some truth to the 10,000 steps theory. And having walked 10,000 steps on many days in my life, I know it takes an intentional action to hit that number. My average daily step count is only around 4,500 without a workout.
There are a few easy ways to increase step count without actually transporting the body anywhere. The treadmill is an obvious option, but lunging in place is also a great activity. This week’s exercise is a lunge variation that allows one to increase step count while challenging the core muscles at the same time.
1. Select a medium weight medicine ball and stand with your feet shoulder width apart.
2. Hold the medicine ball at chest level.
3. From here, arrange your feet into a lunge position with the right foot forward and the left foot back.
4. Now, quickly switch your foot position by moving the right foot behind you and the left foot in front. 5. As you do this, move the medicine ball outside the right hip.
6. Switch your feet again, and move the medicine ball outside the left hip.
7. Continue performing these little jump lunges as you move the medicine ball from side to side.
8. Perform 2 sets of 12. A jump lunge is decidedly more difficult than a regular step, but I like to use this as an augmentation to a leisurely walk. It kicks up the intensity a notch, and it can be modified to fit almost any fitness level. Those with lower body joint concerns can simply perform quick “steps” in place without actually leaving the ground. This will reduce the amount of pressure on the joints and make the exercise a little more approachable. Either way, it’s a fun option for those looking for a little more excitement in their steps. So, let’s get to work!