“So, I walk, but how can I get more out of it without ‘looking like that’?!?” (Racewalking vs Powerwalking vs Purpose-Walking )
• Race-paced walking, Power walking and even what can be called "Purpose-walking" are not the same things... Here's a breakdown and my professional opinion in which is best suited for members of different populations...
Race walking is what many people think of when they envision "Power Walking", but it's different (not just looking) and though beneficial, not for everyone...
It is a technical, Olympic sport that requires the lead leg to remain straight from heel-strike until the knee passes under the body. This results in a distinctive looking "rolling-your-hip" action. Race walkers also use arm motion to enhance their speed...
Though challenging and intensely calorie burning, it It carries with it potential risks especially for certain populations...
Possible problems include:
*Tendonitis of the knee (iliotibial or sartorial), feet (plantar fasciitis or cuboid peroneal syndrome), shins ("shin splints" or posterior tibial myositis/tendonitis) or of the Achilles tendon are all common overuse injuries. Bursitis of the hip or knee is also fairly common.
Now when it comes to TRUE Power-walking...
This is a more open and accessible sport that allows a slightly bent knee. Power walkers use arm motion for speed, swinging their arms forward and back to generate momentum.
Other differences between power walking and race-pace walking include:
Rules, Regulations, and Disqualification... Yeah, it’s also a "sport", just a slightly more accepting and forgiving one.
Pretty much one foot must always be in contact with the ground So no running with scissors... Or anything else for that matter.
Even with the rules and regulations, Power walking is becoming more popular in the United States, especially at senior games.
And coming in last place, But first place in the recommendations category is...
"Purpose-Walking", which kind of takes what would be known as Level 3 power walking and adds a heightened awareness that brings benefits.
Level 3 Power Walking is similar to Speed Walking, EXCEPT you're going to add arm motions. It's a better full-body workout because your arms are engaged.
As you walk, focus your eyes about 10 to 20 feet ahead of you. Walk with a posture that makes you as tall as possible. Keep your chin up and parallel to the ground.
Now with purpose walking I would have my clients add in three specific focuses that they are ensuring get done "on purpose"...
1) Engage your core or what I refer to as your body's UNION by drawing in your belly button towards your spine as often and as consistently as possible while purposefully breathing.
2) Recruit your Glutes with every stride aiming forward with a deliberately achievable elongated step distance driving with your hip and with your glute aka your buttocks Forrest Gump which promotes a softer flexible knee and heel to toe strike motion.
3) Mix it up, Buttercup, by speeding it up, slowing it down, finding a specific target ahead of you, or distance or period of time, in which you will work harder, longer and more purposeful and that brings this type of walking into a HiiT or high interval intensity type program bringing benefits to everyone with or without Parkinson's.
So there you have it My 40 plus years of Fitness Training experience says go out and take a purpose driven walk with someone who's not as tall as you but a very close and beloved friend... aka: take a long walk with a short peer.
For more information here's some links that you can check out...
https://www.webefit.com/articles_900_999/article_959_PowerWalking.html
https://www.medicalnewstoday.com/articles/parkinsons-7-strategies-to-assist-walking#Sharing-strategies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9614086/