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Know How to Walk

Walking is great. But as we age, or learn to cope with knees that are uncooperative we need to adapt how we do things. Some things that we have always done need to be done differently, or with a bit more awareness and focus on balance. This is especially important when trail walking. Here are a few things I have learned about how to manage the physical art of walking.

Keep Your Hands Free
Other than your walking stick and dog leash, keep nothing in your hands. Use a small day pack or messenger bag.
Keep your hands out of pockets. You need them for balance.
Canes or Walking Poles
Having that third point of reference is huge. When properly used walking poles can improve your mobility, it is not about something to lean on. This was a well done video:  https://www.youtube.com/watch?v=G7pWbhFTbvM
Shoes
Wear sturdy, appropriate shoes. For me, light hiking boots provide side to side stability that increases my walking ability.
Face in on Hills
I encounter some of my biggest challenges on slopes, loose gravel, or steep stairs. Do not be embarrassed to go down backwards. This allows you to place your foot on solid ground before releasing your weight from the other foot. It makes it easier for you to fall into the slope, as opposed to away from it. You can usually make better use of handholds. And you can control a fall better when you face in.
Ice Walking
My friend Marjorie taught me to walk with what she calls the Minneapolis shuffle. Use this technique anytime that you face a slippery surface, or loose gravel on a slope. I got the following from https://www.ehs.iastate.edu/weather/winter/walking

    • Take short steps or shuffle for stability.
    • Bend slightly forward and walk flat-footed with your center of gravity directly over your feet as much as possible.
    • Keep your hands out of your pockets.
    • Be prepared to fall. If you fall, fall with sequential contacts at your thigh, hip and shoulder.  Avoid using outstretched arms to brace yourself.
    • Bend your back and head forward to avoid hitting your head against the ground.

There are some good articles to be found online. Most how ever are geared to someone that have more limitations that I do, or they are about the hard core hiker. I liked: https://go4life.nia.nih.gov/be-safe-when-exercising-outdoors/



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