According to numerous studies, walking is one of the best exercises—it’s easy on the body, boosts heart health, lifts mood, strengthens muscles, and enhances overall fitness and flexibility. However, while walking is good for our well-being, it doesn’t entirely work all muscles or improve lateral stability and coordination, which become essential as we age. The fear and risk of falling and injuring ourselves can make even simple activities daunting. According to the CDC, “falls are the leading cause of injury for adults ages 65 and older. Over 14 million, or 1 in 4 older adults, report falling yearly.”
In this article, “Discover How Sideways (Lateral) Walking Transforms Aging for Black Women 50+,” we’ll explore several ways to upgrade your walking routine by incorporating sideways (lateral) walking.
This often-overlooked variation not only enhances the usual benefits of walking but also specifically tackles concerns related to aging, such as improving balance and stability to reduce the risk of falls.
We’ll explore several health benefits of incorporating lateral walking into your exercise and walking routine, emphasizing how it can strengthen muscles and reduce the risk of injury.
Additionally, we will provide resources to help you master sideways walking and understand its importance as we age.
What is sideways (lateral) walking?
Sideways walking, also called lateral walking, is pretty much what it sounds like—you step to the side, one foot at a time, instead of moving forward or backward.
What are some of the benefits of sideways (lateral) walking?
- Improve Hip and Knee Stability—Sideways walking strengthens muscles around your hips and knees. Moving sideways allows you to engage the stabilizer muscles not typically used during forward walking. This can help build more vital support around the joints, preventing knee and hip issues that often arise with aging, particularly in women.
- Build Stronger Glutes—Sideways walking emphasizes the glute muscles essential for lateral movement. Strengthening these muscles can lead to a firmer, more muscular backside and contribute to overall body strength and stability, which are necessary for maintaining mobility as you age.
- Target the outer thighs. Also known as the abductors, the outer thigh muscles are heavily involved in lateral walking. These muscles are crucial for side-to-side movements and are often neglected in standard fitness routines. Strengthening them can help shape the thighs and improve overall leg strength.
- Enhance balance and coordination—Sideways walking helps improve balance and coordination by challenging your body to move in a non-traditional direction.
- Increase range of motion- Lateral walking encourages the movement of your legs and hips in new directions, which can increase your overall range of motion. This movement is particularly beneficial for the hip joints, as it keeps them flexible and functioning well, an essential aspect of aging healthily.
- Improve posture—This exercise requires good spine alignment, which naturally helps improve posture. Strengthening the core and back muscles during sideways walking supports a straighter posture and helps reduce the familiar forward hunch often seen in older adults.
- Reduce risk of injury—Walking sideways can help prevent injuries by strengthening your muscles, joint stability, and overall flexibility. Stronger muscles and better balance mean a lower chance of falls and strains, which are common concerns as we age.
- Increased caloric burn—Sideways walking involves more muscle groups than traditional walking, particularly in the hips, thighs, and core, which can result in burning more calories.
- Stress reduction– Like other forms of physical activity, lateral walking stimulates the release of endorphins, often called “feel-good” hormones. These natural mood lifters can help reduce stress and anxiety, promoting well-being.
I hope you found the information in this article, “Discover How Sideways Walking Transforms Aging for Black Women 50+!” helpful and enlightening. As discussed at the beginning of this article, while traditional walking offers numerous health benefits, sideways (lateral) walking introduces a fresh dimension to regular exercise routines by enhancing balance, coordination, and muscle strength. By understanding the unique benefits that lateral walking can bring, especially to aging adults. Thank you for taking the time to read and consider the potential of sideways walking in transforming your approach to health and fitness.
Disclaimer
This article is intended for informational and educational purposes and is not a substitute for professional medical advice. Before starting any new exercise regimen, such as sideways (lateral) walking or changing your current routine, it is crucial to consult a healthcare professional. Seeking guidance from your doctor or a physical therapist is essential to ensure the exercises suit your health condition and prevent any potential risks associated with new physical activities. They can provide personalized advice and adjustments that cater specifically to your needs. Remember, prioritizing your health and safety is vital, and professional medical advice should always be sought before embarking on new fitness journeys.
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Additional Resources:
Lateral Walk Illustrated Exercise Guide
