2. POSTURE IS SIMPLY CARRYING
YOURSELF 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
3. Develop a sense of your body
position 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
4. 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
5. You may find this a bit
uncomfortable
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!
6. 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
7. 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
8. 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.