By 
Although one of the most fundamental activities for humans; most of us actually move incorrectly. And we have the shoes to blame. A growing body of international research from podiatrists and fitness experts says we’d have fewer injuries if we were barefoot most of the time. Not only that, we would actually access greater sensory perception, better posture, and strengthen muscles, core, and feet.
Ready to walk towards health?
Try these tips for walking fit (shoes or bare):
feet and ankles
– Absorb the ground rolling all over the foot
– Feel how the toes open and push through them.
– Open your ankle and show the entire sole of your foot to the person behind you
pelvis and hips
– Keep your abs slightly contracted, but your lower back and buttocks relaxed
– Keep hips level with each stride
arms and hands
(Arm swing is vital to engage upper body rotation and encourage proper breathing habits)
– Move your bent elbows back more than you move them forward
– Keep hands relaxed and palms facing the body
Posture, head and neck
(When in motion, keep your knees slightly bent and remember to rotate your gaze and look straight ahead. This helps the body’s three centers of balance integrate more efficiently.)
– Increase the distance between the ears and shoulders
Energy use as we age
“For overall bodily health, our walking motion needs to be as energy efficient as possible,” says Randy Eady, rehabilitation counselor. In fact, research on walking consistently shows that the body behaves like an inverted pendulum, albeit only 65% perfect. That is, for each step (perfectly balanced and symmetrical) that we take, 35% of the energy must be obtained from the calories that we burn. Imagine if your physiology is operating under some walking disability mechanism and what that might translate to in regards to overall good health. Plus, adds Eady, “gait imbalances are the kind of impairment we all accumulate due to postural instability, lack of body awareness, stress, and poor positioning habits over time.”
Putting the ancient primal rhythms into daily practice: four basic principles
1) Sleep in the afternoon. Naps help boost energy, so you don’t need a sugary snack in the afternoon. On the contrary, studies link too little sleep to increased production of the hormone ghrelin, which makes you crave comfort foods.
2) Take a walk or take a walk around the city. Especially barefoot. In countries where rhythms complement lifestyle more naturally, such as Switzerland… in one year, 30% of trips are made on foot, 10% by bicycle and only 38% by car.
3) Go primary with the greens. As Dr. Daphne Miller wrote in Jungle Effect: A Doctor Discovers the Healthiest Diets from Around the World, “Fermented, leafy foods are staples in places like West Africa. They’re packed with probiotics, which maintain the colon’s protective bacteria.” in the intestine
4) Put the body in motion and the four limbs physically coordinated. Stand on one foot more often (such as when brushing your teeth or tying a shoe). Walk on the sidewalk when you have the opportunity. And, throw a ball or two (literally).
One of the best multi-generational exercises that I use is the two-ball roll and toss. Too much fun! Easy to do. Simply stack a smaller exercise ball on top of a larger exercise ball. Stand about 8 feet (3 m) away and toss the smaller ball back and forth while you roll the larger ball back and forth with your feet.
Author’s Note: Did you know that as of 2008, the most recent year for which statistics are available, more than 18,000 people age 65 and older died from fall-related injuries? Another 1.8 million people were treated in emergency departments for fall-related injuries. The total direct cost of falls among older adults in the year 2000 was approximately $19 billion. This cost is expected to reach $43.8 billion by 2020 due to the maturing boomer demographic. Source: Centers for Disease Control and Prevention.
QUICK TIPS FOR Improving Movement Safety
o Exercise regularly. Exercise programs like Tai Chi that build strength and improve balance are especially good.
o Review medications with your doctor to reduce side effects and interactions.
o Get your eyes checked at least once a year.
o At home, improve lighting and reduce hazards like slippery rugs and runners.