{"id":2002,"date":"2024-06-12T18:35:59","date_gmt":"2024-06-12T18:35:59","guid":{"rendered":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/?p=2002"},"modified":"2024-06-12T18:35:59","modified_gmt":"2024-06-12T18:35:59","slug":"stride-right-for-fitness-and-health","status":"publish","type":"post","link":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/stride-right-for-fitness-and-health\/","title":{"rendered":"Stride Right for Fitness and Health"},"content":{"rendered":"<p>Human strides truly are what made us who we were for Paleolithic hunting and gathering ways and means. Walking and motion still make us who we are in modern days \u2013 for better or worse \u2013 with our more sedentary ways.\u00a0<em>What do our older clients want to achieve via their walks in nature?\u00a0<\/em>Focusing on optimal striding might help your senior clients achieve their mental and physical health goals.<\/p>\n<h3>Striding for Weight Loss<\/h3>\n<p>Should weight loss be a client\u2019s motivation, it is a challenge to strike a balance between goal setting and realistic weight loss.<\/p>\n<ul>\n<li>A marathon distance of ~21 miles covered may burn about\u00a0<em>one<\/em>\u00a0(!) pound of body fat. Over time, those steps do count, but at ~ 10 KCAL a minute \u2013\u00a0<em>many<\/em>\u00a0miles of stepping are needed to expend significant body fat.<\/li>\n<\/ul>\n<p>Professional trainers and their clients can certainly appreciate the definition of \u201cwalk\u201d as an action word to prior generations:<\/p>\n<div class=\"word--C9UPa\">\n<div>\n<div class=\"\">\n<ol>\n<li class=\"word__defination--2q7ZH\">To go away<\/li>\n<li class=\"word__defination--2q7ZH\">To exercise a dog or horse<\/li>\n<li class=\"word__defination--2q7ZH\">To escort someone<\/li>\n<li class=\"word__defination--2q7ZH\">To move (a heavy object) by turning and shoving it in a manner suggesting walking<\/li>\n<li class=\"word__defination--2q7ZH\">To\u00a0<span class=\"foreign notranslate\"><strong>walk it off<\/strong><\/span>, of an injury.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"word--C9UPa\">\n<div class=\"\">\n<p class=\"word__name--TTbAA\" title=\"Origin and meaning of walk\">As a subject or noun, \u201cwalk\u201d was then:<\/p>\n<ol>\n<li title=\"Origin and meaning of walk\">A going on foot<\/li>\n<li title=\"Origin and meaning of walk\">A manner of action, way of living<\/li>\n<li title=\"Origin and meaning of walk\">In horse racing \u2013 the sport of kings \u2013\u00a0 to\u00a0<span class=\"foreign notranslate\"><strong>win in a walk,\u00a0<\/strong>and most recently<\/span><\/li>\n<li title=\"Origin and meaning of walk\"><span class=\"foreign notranslate\">A<strong>\u00a0walk-a-thon<\/strong><\/span>\u00a0(1963) activity.<\/li>\n<\/ol>\n<p class=\"word__name--TTbAA\" title=\"Origin and meaning of walk\">As either a verb or noun,\u00a0<strong><em>walk<\/em><\/strong>\u00a0surely sounds healthy and proactive, when done regularly and safely.<\/p>\n<p><em>Note<\/em>\u00a0that the \u201c<a href=\"https:\/\/www.health.harvard.edu\/blog\/10000-steps-a-day-or-fewer-2019071117305\" target=\"_blank\" rel=\"noopener\"><strong>10,000 Steps<\/strong><\/a>\u201d guidepost for daily strides originated in 1965 by marketers in a Japanese pedometer company.<\/p>\n<hr \/>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-medium wp-image-62541 alignleft\" src=\"https:\/\/nfpt.com\/wp-content\/uploads\/Coupkle-Walking_Word-Art-14_NFPT-blog-08-21-199x300.jpeg\" alt=\"Couple Walking Word Art 14 NFPT Blog 08 21\" width=\"199\" height=\"300\" \/><\/p>\n<h3>Walking for Health and Longevity<\/h3>\n<p>Improved health and body mechanics are both boons enjoyed by those who engage in regular,\u00a0<a href=\"https:\/\/personaltrainertoday.com\/walking-as-cardio\">purposeful walking<\/a>.\u00a0<strong>Cardiovascular health is one of the substantial benefits, though not the only merit of gaiting around.<\/strong><\/p>\n<p>Credible research states that walking\u00a0<strong>as little as 15 minutes a day\u00a0<\/strong>can add almost\u00a0<em>two<\/em>\u00a0extra years to your life. Walking\u00a0<strong>30 minutes five times a week<\/strong>\u00a0can add ~ 3 \u00bd years to one\u2019s wellness or fitness years.<\/p>\n<p>Another merit, female clients improve their vital<a href=\"https:\/\/personaltrainertoday.com\/drinking-and-bone-density\">\u00a0bone density<\/a>\u00a0with their low-impact strides. Of additional importance is the near-universal ability of most elder athletes to stride, even if suffering from diabetes, arthritis, or respiratory conditions. As a proven platitude of longevity:\u00a0\u00a0<strong>Motion is good medicine<\/strong>.<\/p>\n<hr \/>\n<\/div>\n<\/div>\n<div class=\"word--C9UPa\">\n<div class=\"\">\n<h2>Factors Affecting Striding Success<\/h2>\n<p>What are the key concepts to employ and share with your senior clients who prioritize walking as a means of regular exercise?<\/p>\n<h3>1. Distance or Number of Steps and Gait length<\/h3>\n<p>Valid research offers that daily walks of\u00a0<em>only<\/em>\u00a0a few thousand total steps can improve both a client\u2019s longevity and mental wellness. Depending on one\u2019s stride, this threshold for health can be \u201cjust\u201d 2-3 total miles covered daily.<\/p>\n<p>An assessment of a client\u2019s\u00a0<strong>gait length<\/strong>\u00a0is tantamount for at least two reasons:<\/p>\n<ol>\n<li>Instilling accuracy for \u201cstep\u201d applications on a smartwatch or a pedometer which uses gait length to estimate distance traveled.<\/li>\n<li>Within reasonable ranges of motion, the longer one\u2019s gait \u2013 the longer is posterior chain muscular contractions by our gluteals, hamstrings, and calf muscles.\u00a0<em>Glutes are particularly good metabolic pumps for caloric \u201cburn.\u201d\u00a0<\/em><\/li>\n<\/ol>\n<p><em>Over<\/em>striding, however, which can be compounded by postural instability and\/or improper shoes, can lead to discomfort, inflammation, or injury.<\/p>\n<p>Professional trainers don\u2019t necessarily need to monitor the client\u2019s regular walks or strides. Yet, they should be ever ready to offer improvements in safe walking techniques and equipment options. For instance, observation\u00a0of the client\u2019s shoe soles may identify over-<a href=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/walking-pronation-animation\/\" target=\"_blank\" rel=\"noopener\">pronation<\/a>\u00a0or supination, both of which can cause kinetic issues and postural dysfunction.<\/p>\n<\/div>\n<h3>2. Striding Speed<\/h3>\n<\/div>\n<p>Most client striding about should be done at conversational, or low-intensity pacing.\u00a0 A 70\/30 guideline is good for most clients for the ratio of low intensity \/ capacity-building strides to higher intensity, brisk gaits.\u00a0<strong>About two-thirds of an older client\u2019s striding time per week or month should be at a conversational, capacity-building\u00a0tempo.<\/strong><\/p>\n<p>Mayo Clinic guidelines suggest about one-third (30 percent) of a client\u2019s total stride time could and possibly should be done at a brisker pace to challenge cardiovascular, muscle, connective tissues, and joints.<\/p>\n<p>A client may gain about a\u00a0<em>decade<\/em>\u00a0of \u201c<a href=\"https:\/\/personaltrainertoday.com\/fitness-age-older-clients\">fitness age<\/a>\u201d by decreasing their walking time by\u00a0<strong>90 seconds\u00a0<\/strong>for a 1.5-mile distance.\u00a0 That is quite an incentive to cover ground rapidly!<\/p>\n<h3>3. Attention to Footwear and Mobility<\/h3>\n<p><a href=\"https:\/\/personaltrainertoday.com\/foot-pain-plantar-fasciitis-and-achilles-tendinitis-commonalities\">Plantar Fasciitis<\/a>\u00a0is a fairly common, enduring, and uncomfortable condition. If a client mentions heel or mid-foot discomfort that persists more than a few days and does not respond to self-myofascial release and stretching, refer your client to a medical provider. Performing a\u00a0<a href=\"https:\/\/www.physio-pedia.com\/Functional_Gait_Assessment\" target=\"_blank\" rel=\"noopener\">functional gait assessment<\/a>\u00a0can assist a trainer to note issues and muscle imbalances that need attention (further explored in a follow-up article).<\/p>\n<p>Proper striding shoes are imperative for safe and enjoyable gaits. As cost may be a factor for some clients, a trainer may be able to suggest shoes that meet needs and price points. Light and flexible shoes are usually recommended over thicker, pillowy shoes for overall fitness and injury prevention, but guiding foot strength is incumbent upon the trainer to build as a foundation. Orthotic supports may compensate for leg length differences or minor foot\/heel pains, but this is best assessed by a medical professional as well.<\/p>\n<p>Dynamic stretches before striding, and 20-30 second static stretches after a good stroll are recommended for major muscle groups.<\/p>\n<p><em>*Note: W<\/em>alking barefoot for extended periods or distances may\u00a0<em>not<\/em>\u00a0be fruitful for some older clients of medium or heavy body weight. Elders\u2019 feet, usually with deconditioned muscles and flatter arches can precipitate foot discomfort when barefooted for too long.<\/p>\n<p>A client should consider shoe replacement if emergent heel, knee, or hip discomfort emerges, and\/or about 500 miles were covered in that pair.<\/p>\n<h3>4. Safety<\/h3>\n<p>Simple reminders for a client\u2019s accident and injury prevention while striding include:<\/p>\n<ol>\n<li>Watch out for the other \u201cguy\u201d<\/li>\n<li>Two earbuds or a smartphone may become safety distractions \u2013 either on the client or on others in proximity.<\/li>\n<li>When possible, select level, softer surfaces for striding. Flat grass is preferable to asphalt. Asphalt is preferable to concrete.\u00a0 Concrete is preferable to sloping beach sand \u2013 unless you are in Navy BUDS training.<\/li>\n<li>Carefully consider temperature and weather before and during a walk. Things can change quickly in many locales.<\/li>\n<li>Reflective articles and fairly bright, visible clothing articles are strongly encouraged. Be Safe!<\/li>\n<\/ol>\n<h3>5. Fitness Applications or Devices<\/h3>\n<p>Such applications or tracker tools\u00a0<em>won\u2019t<\/em>\u00a0do the work for your client but can serve as extra motivation.<\/p>\n<p>Wearing a Fitbit or checking a smartphone application won\u2019t make a client walk more, but it\u00a0<em>could<\/em>\u00a0help to keep striding right. It depends on factors like digital savvy, price points, and their readability while in motion. As always, professional trainers should be mindful of clients\u2019 affinity for digital technology.\u00a0<em>If<\/em>\u00a0a digital device helps a client plan the execution, then execute and record what was planned for a walk, then a device may well be a solid investment. Log-keeping by any means has true merit.<\/p>\n<p>Old fashioned\u00a0<a href=\"https:\/\/walkingplans.heartfoundation.org.au\/\" target=\"_blank\" rel=\"noopener\">walking plans<\/a>\u00a0are often a sustaining program element.<\/p>\n<hr \/>\n<h3>Safe Striding Summary<\/h3>\n<p>Walking or striding (with an effective gait)\u00a0 is an\u00a0<strong>excellent, safe<\/strong>\u00a0exercise for most of a client\u2019s body and all of her or his mental capacities. However, vigilance is needed for safety while striding \u2013 either outdoors or on a treadmill! Striding to build stamina may be the best exercise to promote\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6296269\" target=\"_blank\" rel=\"noopener\">neuroplasticity,<\/a>\u00a0and as such, should be highly encouraged for all of our clients, but especially seniors.<\/p>\n<p><strong>Motion is Medicine\u00a0<\/strong>for a client\u2019s long and successful journey!<\/p>\n<div class=\"et_pb_row abfd_et_pb_row\">\n<div class=\"et_pb_column\">\n<div class=\"abfd-container\">\n<p>&nbsp;<\/p>\n<div class=\"abfd-photograph\"><img decoding=\"async\" src=\"https:\/\/secure.gravatar.com\/avatar\/4c89f533081a30ae830857851e9e5d74?s=96&amp;d=mm&amp;r=g\" alt=\"Dave Frost\" \/><\/div>\n<p>&nbsp;<\/p>\n<div class=\"abfd-details\">\n<div class=\"abfd-name\"><a href=\"https:\/\/personaltrainertoday.com\/author\/davefrost\"><br \/>\nDave Frost<\/a><\/div>\n<div class=\"abfd-biography\">\n<p>Dave Frost has served the fitness community as a NFPT-certified CPT since 2013, and a Master Fitness Trainer since 2019.<br \/>\nAs a Medicare-aged baby boomer, he specializes in training those clients who intend to stay \u201cwell past forty\u201d.<br \/>\nHe is a former world champion in Masters Rowing and National Indoor Rowing champion for his age group. He is also a group fitness instructor for The Row House. His website is https:\/\/wellpastforty.com. Dave recently published his work: KABOOMER: Thriving and Striving into your Nineties to promote stamininety for those intending to add year<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Human strides truly are what made us who we were for Paleolithic hunting and gathering ways and means. Walking and motion still make us who we are in modern days \u2013 for better or worse \u2013 with our more sedentary ways.\u00a0What do our older clients want to achieve via their walks in nature?\u00a0Focusing on optimal [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2003,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[],"class_list":["post-2002","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-latest-blogs"],"_links":{"self":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/2002","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/comments?post=2002"}],"version-history":[{"count":1,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/2002\/revisions"}],"predecessor-version":[{"id":2004,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/2002\/revisions\/2004"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/media\/2003"}],"wp:attachment":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/media?parent=2002"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/categories?post=2002"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/tags?post=2002"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}