Does an adult have to learn to walk? The answer may surprise you – yes, it must. But it’s no shame. After all, we have all walked in non-anatomical shoes since childhood. Now is the time to free your feet and introduce them to healthy walking. Physiotherapist Lukáš Klimpera advises how to walk correctly and healthily.
Natural walking is the best exercise. However, you don’t have to walk hundreds of kilometers a month, just take a short walk every day. “Walking is a natural movement for which we have evolved. However, it is important to walk naturally and healthily. This will straighten your posture, which will positively affect the whole body and mind, support immunity, and even put you in a better mood. That is why it is very beneficial if after on a day spent in the office, you go for a walk,” explains physiotherapist Lukáš Klimpera.
Healthy walking opens the chest, so you breathe deeply and oxygenate the organism more. Natural walking helps with back pain, improves immunity and activates the pelvic floor, which many adults have problems with.
Why do we need to learn to walk healthily?
Instead of chasing results and counting steps every day, focus on their quality and be aware of your walking. It should mainly make you happy, which you can’t achieve with any number of steps. But how to walk really healthy?
Get used to it first
Notice the shape of your foot and how your shoes look. The foot needs enough space, but classic (even sports) shoes with a narrow toe tie the toes together. At the same time, it is from them that the power of reflection comes. As soon as you can’t use it, you look for another way to move. And so a pathological, unhealthy gait arises. “If a person walks in ordinary shoes all his life, he cannot step sensitively. He throws the lower limb forward with the help of the pelvic girdle, hip joints and lumbar spine and hits it,” points out Lukáš Klimpera.
Try walking barefoot or get shoes that have a roomy toe, are flexible and flexible in all directions and do not tilt your body with the heel. However, do not be tempted only by the label “barefoot”, warns Lukáš Klimpera: “Barefoot shoes, i.e. shoes for natural barefoot walking, are not only about a thin sole. They are made in such a way that the foot can function as freely and naturally as possible. This means that it must not do not restrict the foot in any way.”
Engage your fingers
The greatest strength of your feet lies in your toes. Don’t you believe? Try it out with a simple exercise. Stand up, feet hip-width apart, and feel contact with the ground. Slowly use your toes to pull yourself up onto your toes, but don’t pull your calves, they only help. Realize how strong your fingers are when they lift your whole body. Think about actively involving them while walking as well. Bounce off them and use them to cushion the impact.
“The rebound force originates from the flats of the feet from the toes and is then transferred to the rest of the body to propel it forward while stabilizing the torso. The footfall is soft, gentle and responsive, the foot can make firm and stable contact with the ground, which forms the ideal basis for subsequent full bounce from the fingers,” says Lukáš Klimpera.
Don’t be self-conscious
Your legs are supposed to consciously carry you. But what does that mean? Try standing up again with your feet hip-width apart. Feel the contact with the ground and activate the legs against the weight of the body. Realize that you are not passively burdening them, they are actively carrying you. Try to keep this feeling while walking.
The renowned Czech physiotherapist Clara Lewitová also explains how to start with barefoot walking:
Be careful with barefoot walking
Walking barefoot is the most natural for the body. The problem is that we’ve gotten used to it. Therefore, if you immediately changed into barefoot shoes or went out into the city with bare feet, you could hurt yourself. After years in shoes, you are used to landing sharply on the heel, which creates a huge impact that damages the body. Therefore, start slowly on a soft surface such as grass. Or get shoes that protect the foot from impacts and you will tread like moss. Such are, for example, Ahinsa shoes Comfort with a softened tread.
“Choose shoes that do not restrict the feet in any way. Pay attention to the width of the toe and the entire shoe, pay attention to their weight, avoid hard, inflexible materials and strong soles. In such shoes, we cannot use our toes and bounce naturally,” advises Lukáš Klimpera.
Leave brisk walking for later
Healthy walking is about the perception of your own body. And this is very difficult when walking fast, in a hurry. Therefore, don’t be tempted by a quick step with a higher heart rate and take your time. Go for joy, slowly but consciously. Once you get used to the natural gait, only then speed up.
Source: Tyden.cz by www.tyden.cz.
*The article has been translated based on the content of Tyden.cz by www.tyden.cz. If there is any problem regarding the content, copyright, please leave a report below the article. We will try to process as quickly as possible to protect the rights of the author. Thank you very much!
*We just want readers to access information more quickly and easily with other multilingual content, instead of information only available in a certain language.
*We always respect the copyright of the content of the author and always include the original link of the source article.If the author disagrees, just leave the report below the article, the article will be edited or deleted at the request of the author. Thanks very much! Best regards!