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How do you fit in
your daily walk when the weather's
bad, you're waiting for a phone
call, or you've got a sick child
or parent to care for--and no treadmill?
Do each exercise the
recommended number of times, then
move to the next one. Repeat the
entire sequence two or three times.
Leg circles.
(Keeps the hips flexible and strong)
Holding onto a wall for support,
lift your right leg out in front
of you, bending the knee to form
a 90-degree angle. Your thigh should
be parallel to the floor, as if
you're marching. Rotating at the
hip, circle your leg to the right
as far as possible. Don't move any
other part of your body. Slowly
lower your leg, then bring it back
to the forward position again. Do
10 to 12 circles. Repeat with your
left leg.
Hip circles.
(Keeps hips flexible and mobile--especially
important for speed walkers) Stand
about 2 feet from a wall, with your
feet shoulder-width apart and your
toes pointing forward. Lean into
the wall, and place both hands on
the wall for support. Bend your
knees slightly, and circle your
hips clockwise, as if you're a belly
dancer. Do 10 to 12 full circles,
then rotate your hips counterclockwise.
Heel walks.
(Strengthens the shins, an area
that often gets sore when you resume
walking, and helps with heel-toe
technique) Walk by balancing on
your heels only; your feet should
be flexed and your toes pointing
toward the ceiling. Do a lap around
your living room.
Toe walks.
(Strengthens the calves,
and helps with heel/toe technique)
Walk by balancing on the balls of
your feet, heels off the floor.
Do a lap around your kitchen or
living room.
Windmills.
(Keeps the shoulders flexible
and agile--essential for a good
arm swing--and trains you to keep
your shoulders back and down) One
at a time, circle each arm forward,
up, back, and down. Alternate for
10 to 12 windmills with each arm,
then reverse the direction.
For variety: Do the
heel and toe walks with your heels
or toes pointing a bit inward or
outward--this targets the shin and
calf muscles differently. You can
also reverse the leg circles by
lifting your legs up and out to
the side first, then rotating forward
and down. Also, consider adding
aerobic clips such as climbing stairs
or using the bottom step for a few
minutes of step aerobics (pump up
the intensity by adding arm movements).
Your thighs and butt have the largest
primary muscles that propel you
forward when you walk. Keep them
strong with these three at-home
exercises.
Step lunges.
(Works the quadriceps, or front
of the thighs) Facing a staircase,
place your right foot on the bottom
step and your left foot several
feet behind you on the floor. Lower
your body until your right leg forms
a 90-degree angle. Make sure that
your right knee stays over your
ankle. Pause, then slowly return
to the starting position, concentrating
on pushing up through your right
heel. Do one set of 8 to 12 reps
before switching to your left leg.
One-legged
curls. (Works the hamstrings,
or back of the thighs) Lie on your
back with your arms at your sides,
your right knee bent, and your foot
flat on the floor. Place your left
foot on a standard-size kid's ball
(12 to 18 inches in diameter). Supporting
yourself on your back, arms, and
right leg, raise your pelvis a few
inches off the floor. Digging your
left heel into the ball, slowly
curl it toward you. Pause, then
slowly push the ball back, resisting
the ground as you roll. Do one set
of 8 to 12 reps before switching
legs.
Pelvic tilts.
(Works the gluteus maximus) Lie
on your back with your arms at your
sides and your heels resting on
a low stool, step, or box; your
feet should be shoulder-width apart.
Tighten your butt, and slowly lift
your pelvis as high as is comfortable.
Pause, then slowly lower without
touching the floor. Repeat. Do 8
to 12 tilts.
Because the abdominals
are core-stabilizing muscles used
in walking, consider doing a set
or two of crunches as well. And
stretch all the muscles that you
just worked. Doing any walking exercise
will help you to stay in a routine--and
keep your mind, muscles, and figure
primed for springtime.
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