If you’re a walker, you should be doing these simple strength exercises
If you love walking you might not think it’s necessary to switch your exercise focus to strength training, but these simple moves can be truly beneficial. Not only will they improve your metabolism and tone your lower body, they will actually help you to walk faster and protect your body from pain and injury.
1. Single-leg hip bridge
Strong glute muscles will help propel you forward as you walk. But did you know that often one side is stronger than the other? Over time this slight imbalance can put you at risk of lower back pain. Try this exercise to isolate each glute one at a time, so that you can make sure both sides are strong.
How to: lie down flat on your back with your hands facing down by your sides. Bend your left knee and place your left foot on the floor. Move your right leg straight up towards the ceiling. Lift your hips to form a straight line between your knee, your hips, and your shoulders. Slowly allow your hips to go back down to the ground. Repeat this side 12 times, and then switch legs. Do two to three sets of this.
2. Donkey kickbacks
A strained hamstring can feel like tightness in the back of your thigh. This often occurs when your hamstrings aren’t as strong as your quads, which is quite common for seasoned walkers. This exercise can help strengthen your hamstrings and tone your glutes at the same time.
How to: Take the handles of a long resistance band in your hands, and place your left foot in the centre of the band. Drop your knees down to the floor, bracing your forearms on a bench. Extend your left knee and hip to kick your leg straight back. Aim for 12 repetitions, and then repeat on the right side. Do two to three sets in total.
3. Overhead up-downs
If you’re a walker who slumps theirshoulders as they walk, you could be placing pressure on your spinal discs, which can eventually lead to back pain. This is especially true when walking hills as our centre of gravity has changed. This exercise helps to perfect your posture by targeting the shoulders and muscles of the mid-back.
How to: Take both of the handles of a long resistance band in one hand. Then take the centre of the band in your other hand. Raise both arms over your head you’re your palms facing out. Keep the tension in the tube while you keep your arms straight overhead, and then sit down onto a chair. Stand up again by firmly planting both feet onto the floor with a wide stance and pushing with your legs. Keep your knees pointing in the same direction as your toes. Try to keep your mid-back extended and your arms overhead for the entire exercise while you do two to three sets of 12 repetitions.
4. Plank hip abductor
Yourhips are a ball-and-socket joint, which means they can move in different directions. As walking is all about moving forward, your abductors (the muscles on the outside of your hips) don’t get to enjoy as much movement. This can cause stiffness in the hips, leading to potential lower back pain, pulled hamstrings, and glute soreness. By strengthening the abductors you can try to combat these issues head on.
How to: While resting your forearms on a bench, make a fist with both hands. Get into a plank position with the tips of your toes touching the ground, and your elbows underneath your shoulders on the bench. Lift your left leg off of the ground while flexing your foot. Push that leg out and away from your body. Pull that leg back in toward your body, and then place it back on the ground. Repeat with the right leg to make one rep. Perform two to three sets of 12 repetitions.
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