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Mindful Walking for Boomers and Seniors

a woman walking alone in Central Park NYCAlmost everyone knows that walking is good for their health, and is a wonderful source of cardiovascular exercise.

However, you can use your walking time to learn about your body and help it to function in a better, more comfortable way.

• While you walk, pay attention to the sensations on the soles of your feet (high heels and shoes with stiff soles make this task very difficult). Feel your weight shifting from your heel to the toes. Do your toes push off the ground with each step? Do they spread out? Walking with mindfulness about the soles of your feet can turn an ordinary stroll into a foot massage if you really let all of the joints and muscles in your feet move!

• Also pay attention to how your arms move when you walk. Are you holding tension in your shoulders or chest that would prevent them from gently swaying with each step? Do you keep your elbows tightly bent and pump your arms with unnecessary force? Think about letting your arms swing in a relaxed, natural way: your whole body will thank you for it.

• Where do your feet go when you walk? Do you take each step far out to the side, or in a tight line, one in front of the other? Both of these walking styles make keeping your balance more difficult. The more energy you spend trying to keep your balance, the less walking you can do. Practice walking with your feet right under your body in a neutral pattern, and you’ll see your energy grow in leaps and bounds.

by Christine Washburn ACSM CPT/CIFT, M. Ed.

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Alvita Care is a fully licensed home healthcare company providing premier in home caregiver services to seniors living in New York City and on Long Island NY. With offices in Midtown Manhattan and Hauppauge NY, Alvita Care was founded in 2008 upon the idea of "Care Without Compromise". Our care-giving services enhance seniors' lives, by improving their well-being, dignity and independence. We have earned The Joint Commissions Gold Seal of Approval and pride ourselves with our proprietary caregiver matching process that carefully matches our experience caregivers to each client based on personality and technical skills needed. Alvita Care can help whether you need assistance for several hours a few times a week or you require live-in or around-the-clock assistance. Our caregivers provide assurance and relief to families by relieving their anxiety, knowing that their loved one is safe, happy and lovingly cared for.