UPGRADE YOUR Walk!
Whether you’re short on time or simply want to make the most of your stroll, we’ve got some great ways to take things up a gear.
TAKE A BREATH – THEN DOUBLE IT
Oxygen is energy when it comes to walking. ‘I like to really fill my lungs with air. I think of it as double breathing
– I breathe twice as hard as usual,’ says Roger. ‘If I usually breathe in for three steps, or three seconds, then I’ll breathe out for three. And when I’m breathing out I make sure that I empty my lungs, which will expel stale toxins from my muscles and lungs,’ he adds. ‘It’s great if you’re starting to tire, as it gives you an extra burst of energy.’
RUN A CONDITION CHECK
If you are really pushing yourself, part of your brain should focus on how you are feeling. ‘When I’m walking I remember to ask myself: “Are my feet landing properly? Are my abs tight and leading me forward? Are my shoulders back and down?” This way I am getting the most out of every step,’ says fitness expert and personal trainer Roger Love (rogerlovept.com).
BOOST YOUR BODY LANGUAGE
You might think body language is all about communication, but it’s much more than that. ‘To be effective, walking needs to be done with purpose and vigour,’ says Roger. ‘I always say it’s like walking up to a manager to make a complaint! You should walk with your chest up, with focus and dignity, purpose and pride – that’s how confident you should look. ‘Walk like you are really going places, and feel confident about what you are doing. A lot of my female clients say they find they are then able to bring this confidence over into their day-today lives – into the office and the home, so that’s another benefit.’
USE YOUR ARMS
Not everyone recommends you keep your elbows bent at 90 degrees. ‘I think that feels unnatural. Unless you’re power walking, 45 degrees is better – this feels more comfortable, yet still allows you to get the benefit of that extra movement,’ says Roger. Give yourself extra momentum by swinging you arms from your hips to halfway up towards your ear.