Why walking Isn't Always Enough

In the last year I’ve slowly been transforming/changing what I teach in my yoga classes in order to address some of the reasons participants want to take my classes.  

“To improve my balance and posture” is a common one. In order to improve balance and posture overrall strength needs to increase. This includes the muscles that hold us upright like our inner core, and our large back muscles that support the spine and swing the arms and legs; leg strength must also be addressed.

These are the same muscles we require for walking. When we walk our body needs to be able to shift our weight from one foot to the other (ie. balance). It also requires the use of strong gluteal muscles (buttock muscles) and our inner core to keep us upright (ie. posture). Feet/ankle strength and flexibility also play a role in balance and walking.

Did you know that although walking is an excellent form of exercise you don't get significantly stronger from walking?

The body gets use to walking. To gain muscle growth or to avoid muscle loss as we age, resistance and progressive overload is necessary meaning that our muscles must work harder than what they are used to, consistently over time at least a couple of times a week. This is also true for individuals with osteoarthritis who want to maintain mobility of the hips.

To maintain the ability to walk we must continue to challenge our muscles in different ways at least a few times a week.

So my classes now include about thirty minutes of exercises focused on improving balance and posture, with strengthening exercises and exercises that challenge balance. The exercises are progressive meaning you start with what your body is giving you and as you become stronger you can increase the degree of difficulty/challenge.

By the way, most of these exercises I suggest during this 30 minute segment are unique in that you won’t see them being taught in a regular yoga or exercise class. They are taken from a program I am following online with a physiotherapist who specializes in osteoarthritis. Her name is Alyssa Kuhn; she has many free youtube videos under the name “Arthritis Adventure” that you can access for free.