WALKING WISELY
For the next couple of weeks I’m ultra-occupied with presenting a virtual art festival: Sacramento Arts Festival Live! Still, I want to keep up my weekly posts. Because I don’t have the time to do any in-depth research I’m going to pass on to you a couple of recent short articles that Harvard Medical School sends me regularly as part of a subscription. This week I’m sharing their article on proper walking to protect your neck. (For a more thorough look at walking please refer to my post from 2 years ago, The Benefits of Walking.)
Next week I’ll share a Harvard article on what type of mattress to buy if you have lower back pain (and what older adult doesn’t?).
Even though walking is one of the most instinctive things we do, many of us seniors have developed bad habits over the years. I certainly have—often resulting in a pain in the neck! Here are excerpts from the October 31, 2020 Harvard Medical School online article Walk This Way to Protect Your Neck:
Walking comes so naturally to most of us that we may not even give a second thought to proper walking technique. But an improper gait can lead to a host of complaints, including a stiff neck.
The good news is that it’s possible to correct decades of ingrained walking habits with a little work. In fact, even if you don’t think there’s anything wrong with your gait, you might benefit from the following tips:
Look ahead
Lift up from the top of your head. Don’t tuck your chin or look at the ground, but train your sights 10 to 20 feet ahead of you. If you need to check the ground to avoid obstacles, lower your eyes, not your head. An erect head reduces the likelihood of neck pain.
Stretch your spine
Your shoulders should be level and square, neither thrust back nor slumped forward. Tuck your buttocks in. When your body is in alignment, you should be able to draw an imaginary straight line from your ear through your shoulder, hip, knee, and ankle when viewed from the side.
Bend your arms
Flex your elbows at close to 90° angles and let your arms swing at waist level. Your fingers should be curled, but not clenched in a fist.
Swivel your hips
A slight pivot at the hip can add power to your stride.
Flex your feet
Come down on your heel; lift up off your toes. A person walking behind you should be able to see the sole of your shoe as you walk.
Take measured steps
Too long a stride throws you off balance. Concentrate on taking shorter steps, but more of them.
Share your load
Any load on the back or shoulders is likely to affect posture by thrusting the trunk forward. A backpack, which distributes weight evenly, is the best choice for carrying objects. If you use a shoulder bag, transfer it from one side to the other every few minutes as you walk.
Here’s how you can visit my virtual art festival next weekend. (You don’t need to walk anywhere to attend!)
Shop online from more than 130 of America’s Best
Contemporary Craftspeople & Fine Artists
Go to: www.SacramentoArtsFestival.com