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<p>Walking... I mean literally, if you had to pick just one move to nourish your movement profile, this is it, right!?!?! <br></p>
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<p>When you consider the evolutionary instinct to ‘make life easier’, combined with the evolution of technology you can understand WHY we walk less and less... <br></p>
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<ul><li>Escalators instead of stairs or hills</li><li>Gyms instead of manual labour, farming etc</li><li>Cars, Buses, Trains, Planes etc</li><li>Phones instead of going to speak to someone</li><li>TV instead of going to the event, gathering</li><li>Shopping trolleys instead of carrying things</li><li>Jobs can commonly be desk bound or static </li><li>The internet removes the need to go search in the library</li></ul>
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<p>Now I could carry on but I think you get the point? Yes the simple act of walking is something our bodies LOVE.<br></p>
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<p>That pump action from soleus as we plantar flex, pushes blood back up through the body. The impact from the heel strike, up through the body is like a pulse on our bones to keep them strong and dense. The combination of movements occurring at the pelvis and spine are like lotion to the motion. The effects of working our cardiovascular system and increasing the heart rate, as we all know, improve our physical health and reduce risks in many ways. <br></p>
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<p>Still yet I haven’t even started on the benefits of catching some Vitamin D from the sun, breathing fresh air and NOT staring at a screen to reduce fatigue, eye problems and brain fog.<br></p>
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<p>BUT <br></p>
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<h3>The Benefits Of Walking</h3>
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<p>When it comes to our clients we often have to ‘sell’ the idea of walking more because they usually don’t appreciate the <em>cumulative effect</em> of walking 20 minutes per day for example or adding 2000 steps to their daily count.</p>
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<p>When we suggest this they may exclaim “<em>what’s 20 mins going to do?</em>” as if this won’t make much or any difference to their goal...<br></p>
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<p>We have to convert the benefits from technical to something like this:</p>
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<p>If you walk for just 20 mins each day and increase your step count by 2000 steps per day<br></p>
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<ul><li>You will have more energy</li><li>Feel less fatigued</li><li>Feel more focussed </li><li>Reduce stress</li><li>Increase your confidence</li><li>Feel more positive &nbsp;</li></ul>
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<p><strong>But It Is Such An Effort...</strong><br></p>
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<p>….or is it? I mean taking the time to think for a moment...<br></p>
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<p><em>“should I walk up the stairs and NOT be looking at my phone or should I take the escalator and catch up on Instagram for 60 seconds?”</em><br></p>
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<p><em>...</em>even I have to be conscious NOT to take the escalators because my body responds to the thinking of ….”...<em>its easier...take the escalator</em>…”<br></p>
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<p>THINK about how your body responds to certain situations. I mean take the '<a rel="noreferrer noopener" aria-label="Beyond 90 Challenge (opens in a new tab)" href="https://www.biomechanicseducation.com/are-you-up-to-the-beyond-90-challenge/" target="_blank">Beyond 90 Challenge</a>' for example, I was made to feel like I was weird for sitting on my haunches on the bus, at the doctors and various other places where chairs were available. I WAS doing what my body is designed for and yet people actually thought something MUST be wrong with me for choosing NOT to sit down.<br></p>
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<p>Now I consciously look for stairs instead of lifts and park at the far edge of the car park but it has to be a more conscious thing because instinct drives me towards a less active option. <br></p>
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<p>Does doing 8,000 steps instead of 5,000 really matter? Why? People think doing a few extra steps isn’t going to make a difference… but they are wrong….<br></p>
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<p>2,000 steps is a mile, walking…. If you do an extra 2,000 steps a day - that’s 365 miles a year… Doing an extra 365 miles a year would surely make a difference right? </p>
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<p><br></p>
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<p><strong>So What?</strong><br></p>
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<p>What’s my point? While SIMPLE it’s not EASY to maintain our ancestors volume of physical activity because of our culture and social conditioning. So we have to THINK of ways to teach our clients to move well and move more.<br></p>
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<p>Here is the point….get them walk more….it’s surely got to be the simplest place to start!<br></p>
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<p>Looking at all of the health benefits BUT recognising the challenges of our lifestyles and evolutionary instincts, just the act of our clients walking more can have a huge impact. <br></p>
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<p>It’s been shown over and over again in research that those who burn more NEAT calories (Non Exercise Activity Thermogenesis - Calories burned that aren’t while exercising) are physically healthier. <a rel="noreferrer noopener" aria-label="I go into a bit more detail on that topic in this post, click here. (opens in a new tab)" href="https://www.biomechanicseducation.com/rebel-against-the-chair-how-standing-can-dramatically-improve-our-health/" target="_blank">I go into a bit more detail on that topic in this post, click here.</a></p>
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<h3><strong>WALKING IS FREE TOO!</strong></h3>
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<p>They don’t even need a gym nor fancy equipment, they can do it between other more static activities and now, thankfully, it is not uncommon to ask someone “<em>How Many Steps</em>?”<br></p>
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<p>In fact, when my FitBit battery needs charging, I now try to plan it in so I don’t lose too many of my step count!! <br></p>
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<p>YES IT IS A THING…. in our house anyway...who can get the most steps in a day!<br></p>
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<p>We aim for 10k a day and when we start reaching 15-20k we really feel great! We actually brag about our step counts!</p>
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<h3><strong>What&nbsp;If&nbsp;They&nbsp;Don't&nbsp;Have&nbsp;A&nbsp;FitBit?</strong><br></h3>
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<p>If your clients don’t have a FitBit do not despair, iPhones have an app called ‘health’ and there all kinds of step trackers on both iPhone and Android phones.</p>
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<p>Ok so it may not be as accurate as the FitBit BUT they don’t need accuracy, they need a benchmark and accountability to monitor their progress.</p>
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<p>So your clients will KNOW if they move enough or not already, this is just a start. <br></p>
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<ul><li>Look back through the app and at their daily average steps. </li><li>Encourage them to take more steps and when </li><li>Help them to be more conscious about taking them EVERY DAY</li><li>Remind them of those NEAT calories </li><li>Compare today to yesterday </li><li>Set them goals to do more </li><li>Encourage them to get a family member to do the same, maybe with an in-house challenge like mine!</li><li>Educate all your clients and let’s start to change the culture</li></ul>
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<p></p>
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<h3><strong>...Take A Moment </strong><br></h3>
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<p>So let’s recognise that even as an active fitness professional for 3 decades, I have to be <em>conscious</em> about keeping moving, I have the natural urge to sit down, take the lift, use the car just like your client...etc BUT less so, the more I <em>practise and condition</em> myself to choose movement over the easy option where possible and sensible. </p>
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<p>Being educaTED and educaTING is a big deal for me now. The mission….<br></p>
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<p><em>“Improve Movement Through Education’</em> <br></p>
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<p>...is at the very core of what Biomechanics Education is about and I cannot do it alone. <br></p>
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<p>WE NEED YOU!<br></p>
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<p>So if you want to join us in this mission of educating your clients and the nation please email me <a href="mailto:rachel@biomechanicseducation.com">rachel@biomechanicseducation.com</a> to get a <strong><em>10 Day Walk More Plan</em></strong> that you can pass onto your clients.</p>
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<h3><strong>Now For Those Who Already Walk A Lot</strong><br></h3>
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<p>OK OK OK OK there is likely to be some of you reading this who are thinking…”<em>I am a pro walker!! I already walk a lot!!”</em><br></p>
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<p>Well for you guys maybe the next challenge is running? In fact, maybe the next challenge for your clients is to get them running too?<br></p>
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<p><strong>So Next Week I will be dedicating a whole blog post to <em>Running Biomechanics….with some GREAT NEWS!!!</em></strong></p>
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<p></p>
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<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>
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<p>Then <a rel="noreferrer noopener" aria-label=" (opens in a new tab)" href="https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back" target="_blank">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>
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