Fall 2003 Edition 

Get Out and Walk   By Linda Rosen, Certified Medical Exercise Specialist    It’s autumn and the muggy weather is over. I think this is the most beautiful season to walk outside and get in shape.    Strengthen your cardiovascular system, take off some pounds, tone your body, increase your stamina, and release stress. Tie on your sneakers and let’s hit the pavement!    In my December 2002 article (See Great Places To Walk ) I suggested some places to walk in Fair Lawn. Follow those routes or make up your own, but get up and get going. And, walk from the center of your body. Now you’re probably saying, “what does she mean, center of my body? I use my legs to walk.” Of course you do. Everyone knows how to walk but do we all do it correctly and to the most advantage?   The center of your body is approximately one to one and a half inches below your navel. Measure that with your fingers and get to know it. It’s an important part of you! Movement should start from the center of your body. When you do that your posture is better and you get the most energy in each movement. So, let’s go for a walk and think about moving from the center of your body.   Start walking and notice if your shoulders are forward. They shouldn’t be. Keep your shoulders under your ears, not in front of them. Are you bending forward from your waist? Walking from the center of your body will help you to stop doing that and in turn help your lower back. You will actually cover more ground with each step and have more energy doing it. Extend each leg from the center of your body. Start walking slowly to get the feel of it. Then walk at your normal pace and keep this in mind. You will begin to notice when you change to “walking from your chest”. That’s when you lead with the chest and the head is thrust forward. You might be slightly bent forward with shoulders in front. This usually happens when you are in a hurry. So, take time to learn the “center of your body”. And, be aware of it as you walk. You will release the stress and tension in your shoulders and back and feel and appear more confident.    Enjoy the walk!  Send your fitness questions to: lrosenlaci@att.net See Linda Rosen's Previous Columns Get In The Water  (Summer 2003) Yard Work Can Really Hurt Your Back (April 2003) Exercise Equipment  (February 2003) Great Places To Walk  (December 2002) On The Tennis Court - Part 2 (October 2002) On The Tennis Court - Part 1 (August 2002) Core Exercises (June 2002) Keep Your Belly In  (April 2002) Improving Your Posture  (February 2002)