And… Walk with purpose today.
“When I dare to be powerful, to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.” – Audre Lorde
When I’m walking and feeling good I can’t help but pump my arms and put a little bounce in my step. Come to find out, this actually burns more calories. Though it feels a little silly, consider the opposite. There’s a silly Seinfeld episode in which Molly Shannon plays a character who doesn’t swing her arms when she walks. It’s absurd (as you’d expect from a Seinfeld character). Try it though, and you’ll realize just how silly, but also just how natural and necessary a good arm swing is – how much you’d miss it if you couldn’t do it. No REALLY, try it. It’ll make you laugh if nothing else!
In Europe, and especially in Scandinavia, to emphasize the point, many people walk with Nordic walking poles. Now, this isn’t for balance or to prep for ski season. It’s all about getting the biggest bang for your buck with your arm swing. Using proper form, you can boost your calorie burn during walking by as much as 40 percent!
To check out Nordic walking poles visit our friends at Gymstick USA. Fitness industry expert, and US distributer of Gymstick, Tracy Ferland hosts their blog as well.
In the meantime, or if poles just aren’t your thing yet…
You can burn more calories simply by doing the following while walking:
- Overhead shoulder press
- Arm circles with your arms straight out to your sides (or elbow circles if room is tight)
- Air punches out in front
- Triceps kick-backs
- Bicep curls
After you’ve done all these wild arm movements, watch out for birds who might have fallen in love – oh just kidding. Feeling silly is part and parcel of any new motion. But, seriously, be sure to stretch your arms after you exercise them. Here’s a good one from Olga to open the shoulders, chest, lungs and triceps:
Bend your right elbow and put the back of your right hand on your lower back.- Work that right hand up between your shoulder blades as best you can.
- Raise your left arm over head then bend your elbow and rest your left hand between your shoulder blades.
- Clasp your fingers on both hands, if you can reach. NOTE: You may be able to do this easily on one side and not so much on the other. Be patient with the other side. You’ll get there by working it over time.
- Work toward keeping your upper elbow pointing toward the ceiling.
- Keep the chest open, hold and breathe. Hold for 5 breaths.
Dare to walk with power, dare to dismiss fear of feeling silly, dare to be fit and healthy! Dare to enjoy.
See you on the PATH Ahead!