Everett Chiropractic Center Blog

April 4, 2019

Blue Zones: The Benefits of Walking (Research)



July 9, 2018

Walk more!

Whatever else this means, it certainly means that we should walk more.

June 1, 2018

More Great News (Research) About Walking



February 24, 2018

Blue Zone Aging Secrets: Wine and Walking!


Well, there are other secrets (EXERCISE!!!), but these are two:-)



April 24, 2017

Walking: Good News Research

It sounds a little complicated, but the message is: walk more to improve brain blood flow.


Just another great reason to do more walking.

February 11, 2014

Walking is good…

2,000 steps to a healthier heart: Walking that far every day for a year can reduce heart attack and stroke risk by 8%

January 8, 2014



I have commented on walking from a number of different angles in the past. I made some recommendations about how to get the most out of your walk. And I’ve talked about it from the standpoint of your feet and the neurology involved – make sure that you have good feet and ankles before attempting any walks in shoes that are not supportive. And, of course, it’s a short strength of the imagination to go from “walking” to hiking🙂

The point of mentioning that is to reiterate my common theme of don’t over due it: start where you are and slowly increase the demands on your body.

Here is another reason to consider this simple, safe and effective way to regain your health.

October 22, 2012

Walking As Exercise

Filed under: Uncategorized — Tags: , , , — doctordilday @ 8:04 pm

I got turned around this morning on the way to the office and ended up taking a detour through a residential area that I rarely pass through. There I saw a patient walking along the side of the road. I should say ambling along the side of the road: his hands were in his pockets; he hesitated and stopped here and there in a random fashion, looking down at the ground the whole time. And he was walking very slowly.

So here are some thoughts for you if you walk for exercise. The idea being that you would want to get as much health benefit out of the experience as possible.

First, this patient gets full credit for getting exercise – he’s elderly with health issues and he is doing what he can. One of his issues is balance though. Walking with your hands in your pockets when the risk of falling is increased isn’t a good idea (another example would be on tricky trails in the woods, or on ice and show). He was walking on the side of a road with no shoulder and had to navigate uneven terrain and occasional obstacles. Something to consider depending on a variety of things.

All else being equal, you can get a lot out of walking for exercise by following as many of these guidelines as possible (kind of depending on your priorities, but let’s not get complicated).

Things to notice

1. Upright posture. We talk about neutral spine here all the time. This is a chance for being aware of it and practicing it. Obviously, you need to watch where you are going, but having your head down all the time just creates poor posture. Leaning forward is also common with shoulders scrunched up and an intense look on the face. Why?

2. Relax. Consciously let yourself relax: the arms swing naturally (and symmetrically I hope), the shoulders down, the hips extend fully and the pelvis and spine twisting just a little.

3. Breathe. It’s usually a good idea to keep your mouth shut and breath through your nose (Just one reason: there is always junk in the air that needs filtering out – no need contaminated the lungs if you can help it). It will make it more of a physical effort, the walking I mean, to breath just through your nose. Try it. If, just walking, you find that you have to open your mouth, you are essentially stress breathing. You might want to adjust your speed and monitor the breathing to judge when you have walked enough for that session.

4. When walking try to push off the big toe, rather than pull with the toes. The experts say there are “pullers” and “pushers”. Try to be a pusher, it will be a weird experience at first, with funny things happening at the knees and the stride, but it will be worth the effort. This all assumes that your feet land on the heel. Again, we aren’t going to get complicated. (And, again, walking on snow and ice – or any slippery surface is the appropriate time to be a ‘puller’.)

5. As far as how fast to walk, use all of the above as a guide. If you can’t do all of the above, then maybe you are walking too fast. If there is a good reason to walk that fast, fine. Then it becomes a question of what you want from your walking.

6. Smile. Have fun!

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