POSTURE IS SIMPLY CARRYINGYOURSELF IN ALIGNMENT Stand with feet hip - width apart and toes pointed straight ahead Straighten your legs, but keep knees soft (don’t lock your knees) Arrange your shoulders, hips, knees and ankles in a vertical line. Lift and broaden your chest by taking the shoulders back and lifting your side ribs Lengthen you lower back by receding you navel and leveling your pelvis. Firm in your abdominal muscles and Gluets, but be careful not to “grip” Keep your elbows bent to a 80 degree angle and near your body, fingers bent and relaxed
Develop a sense of your bodyposition without having to look Stand in an aligned position and scan your body so you become familiar with how correct posture feels. Ask yourself not “am I doing it?” but “what am I doing” Remember how it feels to have your weight evenly distributed on your two feet Soften your back over your kidneys but keep the chest lifting
Moving with Alignment Keeping your alignment, “push” yourself forward, leading with your torso “core” Let your feet follow rather than lead Allow your back foot to stay on the ground as long as possible, push off the heal of your back foot and swing it forward so it lands under you not ahead of you When you pick your back foot up, allow the ankle to relax before you place it back on the ground Let our hips swivel a bit, not like a model walking the cat walk, but like someone using a hoola hoop
You may find this a bituncomfortable Moving in this way will not feel “natural” You will have to constantly recheck and readjust your position Keep practicing each time you walk until it feels more natural Don’t forget to breath!
PACE Pace is simply a measure of how fast you are going The average person will take approximately 2000 steps per mile How quickly you take those steps determines your pace
Determine your pace = SPM Look at your watch, or set a timer for one minute Count one step each time your right foot hits the ground Count the number of steps you take in one minute This is your Steps Per Minute or Pace
Use a little math You can determine your pace for any walk by using any of the variables in the equation.Example: Lets say you walk one mile and it takes you 20 minutes: You already know that one mile is equal to 2000 steps Divide 2000 steps/20 minutes= 100 steps per minute OR Lets say you know your steps per minute is 85 and you have walked for 30 minutes, how far have you walked? Multiply 85 times 30 minute= you have walked 2550 steps or 1 ¼ miles.