| Though one of the most fundamental activities to | | | | and less than the best positioning habits over the |
| humans; most of us actually clod around incorrectly. | | | | course of time." |
| And we have shoes to blame. A growing body of | | | | Putting Ancient Primal Rhythms into Daily Practice - |
| international research from podiatrists and fitness | | | | Four Basic Principles |
| experts say we would have fewer injuries if we | | | | 1) Snooze in the afternoon. Siestas help boost |
| were barefoot more of the time. Not only that, we | | | | energy, so you don't need a sugary pick-me-up-snack |
| would truly access increased sensory perception, | | | | in the afternoon. Conversely, studies link too little |
| improved posture and fortify muscles, core, and feet. | | | | sleep to increased production of the hormone ghrelin, |
| Ready to walk yourself to health? | | | | which makes you crave comfort foods. |
| Try these tips for walking yourself fit (shod or bare): | | | | 2) Take a walk or spin around town. Especially |
| Feet and ankles | | | | barefoot. In countries where rhythms are more |
| - Absorb the ground by rolling through the whole | | | | naturally complementing to lifestyle such as |
| foot | | | | Switzerland...in a year, 30% of the trips are done |
| - Feel the toes spread, and push off through them | | | | walking, 10% by bike and only 38% by car. |
| - Open your ankle and show the entire sole of your | | | | 3) Go Primal with Greens. As Dr. Daphne Miller wrote |
| foot to the person behind you | | | | in the Jungle Effect: A Doctor Discovers the |
| Pelvis and hips | | | | Healthiest Diets from Around the World, "foliate-rich, |
| - Keep abdominals lightly engaged, but lower back | | | | fermented foods are diet staples in places like West |
| and gluteals relaxed | | | | Africa. They are packed with probiotics, which |
| - Keep hips level on each stride | | | | maintain colon-protecting bacteria in the gut. |
| Arms and hands | | | | 4) Get the body moving and the four limbs |
| (Arm swing is vital to engage the upper body | | | | physically-coordinated. Stand on one foot more often |
| rotation and encourage proper breathing habits) | | | | (like when you brush your teeth or tie a shoe). Walk |
| - Swing your bent elbows backwards further than | | | | a curb when you have a chance. And, toss a ball or |
| you swing them forwards | | | | two (literally). |
| - Keep hands relaxed and palms facing inward toward | | | | One of the best multi-generational exercises I employ |
| the body | | | | is a double ball roll and toss. Lots of fun! Easy to do. |
| Posture, head and neck | | | | Simply stack a smaller exercise ball on top of a large |
| (When in motion, keep knees slightly flexed and | | | | exercise ball. Stand about 8 feet (3 m) apart and |
| remind yourself to have a forward-looking, rotating | | | | toss the smaller ball back and forth as you roll the big |
| gaze. This helps the three balance centers in the | | | | ball back and forth with your feet. |
| body integrate more efficiently.) | | | | Authors Note: Did you know that as of 2008, the |
| - Increase the distance between your ears and | | | | most recent year for which statistics are available, |
| shoulders | | | | more than 18,000 people 65 and older died of |
| Energy Use as We Age | | | | fall-related injuries? Another 1.8 million people were |
| "For overall bodily health, our walking movement has | | | | treated in emergency departments for injuries related |
| to really be as energy efficient as possible," says | | | | to a fall. The total direct cost for falls among older |
| Randy Eady, a Rehabilitative Counselor. In fact, | | | | adults in 2000 was about $19 billion. This cost is |
| research on walking consistently shows the body | | | | expected to reach $43.8 billion by 2020 because of |
| behaves like an upside-down pendulum, albeit only a | | | | the maturing boomer demographic. Source: Centers |
| 65% perfect one. Which means, for each (perfectly | | | | for Disease Control and Prevention. |
| balanced and symmetrical) step we take, 35% of the | | | | QUICK TIPS FOR Improving Movement Securityo |
| energy has to be obtained from the calories we burn. | | | | Exercise regularly. Exercise programs such as Tai Chi |
| Just imagine if your physiology is operating under | | | | that increase strength and improve balance are |
| some walking mechanism impairment and what that | | | | especially good.o Review medications with doctor to |
| can translate to in regards to general good health? | | | | reduce side effects and interactions.o Have eyes |
| Additionally, adds Eady, "walking imbalances are the | | | | checked at least once a year.o At home, improve |
| kind of impairment that all of us accumulate from | | | | lighting and reduce hazards such as rugs and runners |
| postural instability, lack of body awareness, stress | | | | that tend to slide. |