Basic Moves/Big Results! (I hope anyway!)

Lake Hogan/Fiddleneck Boat Launch Area

1. Leg step overs

2. Modified push ups

3. Climb the stairs

4. Step up, step down

5. Hop from left to right, right to left

6. Balance walking

Most mornings of the week I can be found at our local lake, taking a walk. Walking has long been my preferred form of exercise. Nothing else I have tried (hiking being an exception), has stuck. Putting one foot in front of the other and moving steadily along for about 45 minutes to an hour generally has a calming effect on my mind. My body feels better for it most of the time too. So, win-win.

I mentioned hiking. It's an activity that I have come to enjoy. It's kind of odd given that it taxes my body in a way that normally I wouldn't agree to. There is just something about hiking though that I find rewarding. It is basically just walking but your body is asked to do a lot more than when you are strolling along on flat and smooth ground. Different motor skills are required. Balance is really important for one thing. Trails are frequently uneven and wearing a pack can throw you off balance. There can be a lot of walking up steep hills and occasionally, walking up and over rocks. Leg strength is critical. Controlling your stride and steps while walking downhill is also important. Being out of control while descending a steep hill is dangerous. Leg lifting is critical in being able to get up and over rocks and logs. I have even had to jump on occasion! And in a general way, hiking seems to require more stamina. Being out for several hours or half a day marching around can make a person tired.  Endurance, both mental and physical, is an asset on the trail.

Though the above moves are pretty simple ones, it's surprising how difficult they are when performed irregularly. It's especially hard as we age to keep up our "motor skills." One of my greatest fears about aging has nothing to do with dying but has everything to do with losing my mobility. It occurred to me the other day then that practicing these moves while on my regular walk might be a good idea. It would be a way to liven up my walks, continue skill building for my hikes, and to keep up my mobility and motor skills. Read on and think a little how you might incorporate some of these moves into your own exercise routine.

1. Leg step overs: I started by standing to one side of the guard rail. Using a controlled, slow and fluid motion, I lifted my right leg and swung it over the rail. I then repeated the same move with my left leg until I was standing successfully on the other side of the rail. Repeat several times until you get the hang of it. 

2. Modified push ups: I used this low railing to do just a few modified push ups. Don't sway your back or bend your arms painfully or sink too low with your chest towards the bar. Let's put it this way. I wasn't sore later on. 

3. Climb the stairs: Simple enough right? Wrong! This exercise requires leg strength, control, stamina and balance. Being able to go up and down stairs in a steady and controlled motion is just like walking up and down hills. It's the perfect exercise to practice ascending and descending "hills." One foot in front of the other, slowly and deliberately, is the key. Build up your speed just a little while maintaining control of your feet placement and leg muscles. 

4. Step up, step down: I found this rock! I picked one that when I set my foot on it, my thigh was parallel with the ground. (Picture your upper and lower leg forming an "L".) It might be best to start with a rock that is lower though. (Picture less of an "L" shape-not a "V " shape but more extended.)  I started by putting my right foot on the rock steadily. I pushed off a bit with my left foot and lifted my body with my right leg. I tried to land my left foot on the rock next to my right foot in one controlled and steady motion. No herky-jerky moves! Repeat for other leg and as many times as you are able.

5. Hop from left to right and right to left: When is the last time you hopped? Yes, me too. Hopping is good if done correctly. I simply started on one side of the curb and "hopped" my right leg over to the other side quickly followed by my left leg. I was then on the right side of that curb. I repeated the moves to get back to the other side. 

6. Balance Walking:  This is much harder than it looks. Follow my feet. I put one in front of the other and walked the length of this curb. Not easy. I did better when my feet were slightly at an angle and not straight ahead. No curb? Try a white striped line in a parking lot somewhere or even some contractor tape on the pavement. 

I realize that these moves may seem specific to the park that I walk in or to the activity that I like to do (hiking). The point of my post though is to get people thinking in an imaginative way about what they can do to keep up their mobility. How can the above moves be incorporated into an exercise routine or fun activity that a person already does? I talked a lot about hiking and how these basic moves crop up while I am out on the trail. But, take a moment to think about what you do every day that might require balance, leg strength or even control and coordination. How about lifting those legs into the bath tub every morning? How about walking down a steep driveway? Going up your stairs? Walking on a gravel pathway or leaning on something? Once you start to consider common everyday activities, it isn't hard to see how some of the above exercises might help.

As always, know your limits while exercising or trying any new routine or activity. Your physical fitness level may be different from mine. I hope some of these moves help though. Leave a comment if you try them or get an idea about how to incorporate them into your routine. And remember, I am not a physical education instructor or professional in any sense of the word! Use discretion and your noggin to remain injury free!

Libby