5 minutes agoAuthor: Renu Raija
- Copy link
We Let’s walk in the same way throughout the day… straight, flat and sharp. But this pattern weakens muscles and joints over time. Especially after the age of 40, Kaf, Shin and hip muscles are unable to get that much training and the joints become strict.
However, even if there is no time to go to exercise or gym, you can improve balance, posture and flexibility with just a 5 -minute 5 types of walks. Consider it as a daily multivitamin for the body.
1. Tow Walk (Tadasana walk) – 1 minute
Raise the heel and walk on the claws. Keep the chest straight, eyes in front, hands loose. This strengthens the muscles and spine muscles. The habit of bending is less. However, do not make the mistake of bending forward and locking the knee. Its easy way is to seek mild support of the wall or kitchen counter.
2. Heel Walk – 1 minute
Put the claws and take small steps on the ankles only. This makes Shin muscles strong. The knees come under control and the chances of stumbling are less. Keep in mind that the claws do not fall down and do not shock the knees. Its easy way is to mix 10 steps heel walk and 10 steps by mixing normal walk.
3. Hip rotation walk – 1 minute
Step forward, lift the knee and make a circle out of the thigh and keep the feet. Its advantages are that the tightness of the hips is low, lower back relaxes and the strid is long. Keep in mind that the circle should be small and controlled, the body remains straight.
4. Side-to-side walk (Half squat)-1 minute
Sit in a light squat, the waist back, chest up and knee is twisted 30 to 45 degrees. Now move on the right, then to the left. This makes the thigh and hip stabilizer active. Stability increases on the ladder or unnecessary ground. Keep in mind that stay in the line of knees claws.
5. Reverse walk (walking back) 2–5 minutes
Stand upright and look back from the top of the shoulder and take small steps backwards. The advantage of this is that balance and coordination are better, the knee pressure is low and the thigh inner muscles are strong. Choose a clean place for safety, empty the way and seek someone’s help if needed.
When to do
- In the morning, you can also do it in small slots.
- The gym session and the outside walk are excellent support.
- They training the muscles that are left in the common walk.
Caution
- Do it in non-slip floor or flat footwear.
- If there is a knee/heel pain, dizziness or recent surgery, consult a doctor or physio.
- Light muscle warmth is normal, stop immediately if there is severe pain.
Renu Renija is a well-known nutritionist and health coach.
@CONSCIUSLIVINGPS
