Walking is one of the easiest ways to stay fit and with a mindful approach, proper alignment, and breathwork one can achieve great benefits that will carry over into everyday life. It can be used to create a strong core, move energy freely, get a better sense of the body, and increase lung capacity.
Walking is an activity that requires no equipment, is free and can be done almost anywhere, but to achieve the most benefits there are a few skills that should be acquired. The first is proper alignment. Good posture will help support the body and reduce the risk of injury. Danny Fryer author of Chi Running: The Five Mindful Steps for Life Long Health and Energy, says proper alignment entails having your shoulders, hip bones and ankles in a vertical line. You can align the upper body by placing one hand on your belly and the other under your sternum. Then lift the hand on your chest and press down with the hand on your belly. This will open the chest and allow more room for the breath. The pelvis can be aligned by placing one hand on the pelvis and the other on the sacrum and shift your pelvis forward. This movement will engage the lower abdominal muscles and reduce the risk of low back pain. The chin should be aligned with the back, not tucked in, to reduce any neck tension. Once you have these points aligned, Danny Fryer recommends tilting your statue ¼ inch forward. This may feel a little awkward at first, but if done correctly the abdominals will be engaged and the centerline of the body will be over the feet. Once the body is properly aligned mentally asses the body so you remember what proper alignment feels like to you. Scan the body from head to toe every several minutes as you are walking and make any minor changes that need to be made.
Proper breathing can also energize the body and calm the mind. To prevent shortness of breath while walking it is important to breathe from the belly. Most people practice shallow breathing that comes from the chest, but breathing from the belly can provide the body with a deeper breath giving the tissues, muscles, and lungs more oxygen to work with and reduce shortness of breath. To make sure you are breathing from the belly simply place one hand over the belly and try to move it as you breathe. Inhalation is important, but exhalation is equally important because it expels waste from the body and allows room for fresh air.
Once you have the alignment and breathwork dialed in, step out and go for a walk. Try to keep a walking routine. Choose a time of day that is easy to work with and schedule it into your day. To avoid boredom, you may want to have several routes. It is nice to include walks with hills, parks, or areas that are new to you.
