CHOOSE YOUR WALK
The Sunshine Walk is the sister of The Sparkle Walk. They both have the same basics, but different ways of executing them, for different results. The Sunshine walk is done as an exercise and is faster paced. The Sparkle Walk is done more as a meditative walk and is slower-paced. If you are frail or very unfit rather start with The Sparkle Walk, just to get you up and about.
THE BASICS
The Sunshine Walk has been designed in such a way that you can do it anywhere. All you need is a small area of approximately 3 to 4 meters by about 2 meters, or even smaller if you want to do a tight walk.
If you live in the countryside or have your own yard, perfect. If you live in a small bachelor flat, great. You have your own private office at work, wonderful!
If you don’t have a yard or space in the middle of any of your rooms and are not shy or worried that people will think you have completely lost the plot, then any foyer, courtyard, park or passageway anywhere will do.
Are you just starting, and not used to walking? then set a goal of 10 to 20 minutes until you have more energy. Are you already fit and walk everywhere? then make use of whatever time you feel will benefit you. If you are one of those people that must get a certain amount of steps in every day, you can work out how long to walk by using the formula of 100 steps a minute x how many minutes to walk. For example, 10000 steps will take you approximately 1 hour and 40 minutes.
WHY WALK IN AN 8 SHAPE?
Other than the obvious health benefits of walking, The Sunshine Walk also benefits your internal organs by massaging them as you turn and turn, stimulating your chakras as well.
You will find that far more movement is directed at various body parts like knee joints, hip, head and shoulders. If you can do it barefoot, that will stimulate several reflex acupressure points in your feet. Not everyone can, but walking on sea sand, or grass or a cobbled stone surface will not only have a great earth grounding effect, but the textures will add to the pressure points even more. Do you slouch? use this walking time to keep your chin level to the floor and train yourself to walk tall.
Walking this way will also bring great relief to many digestive problems, thyroid, constipation, arthritis, help you lose weight, plus bring down blood sugar and high blood pressure.
THE 8 METHOD
Either visualize a pattern of an eight (8) on the ground or if it helps you, put two kitchen type chairs next to each other with space enough to walk between them. You can then just start walking around them in an eight pattern, or draw with chalk around them, remove the chairs and start walking.
In the Southern Hemisphere start your walk towards the North, and in the Northern Hemisphere start towards the South. If you have planned to walk for 10 minutes, then do 5 minutes in one direction (anticlockwise), and 5 minutes in the opposite direction – (clockwise). Likewise, if you intend walking for 45 minutes, half one way, half the other way.
WALKING ON SUNSHINE
Just as if you were walking to the old song, I am walking on Sunshine by Katrina & The Waves, you will want to move briskly, with fun, with joy, in an upbeat dance manner. You can find and put on any happy, fast music that you love, and move to that. Because of the arm movements, you will be doing, It is probably best to do this walk in private unless you want people to think you have lost the plot.
HOW TO MOVE
Walk as briskly as possible. Move around in your figure 8 space, and lean into the corners with a bit of exaggeration as you turn. Keep your back straight and head up. Feel free to exaggerate the movements. Tighten your glutes and gently draw in your waist while you walk. This will help tone different muscles and even improve posture. By making the circle tighter, you will also get more movement on your waist, this is optional. Breathe through your nose normally.
AIR SWIMMING
Not moving your arms while you walk is a wasted opportunity.
With that in mind, we are off to the beach. Well, not quite, but with your arms, you will be doing some air swimming. Air swimming is doing the movements of the crawl, breaststroke and backstroke through the air at the same time as you are doing the 8 walk. Depending on how long you are intending walking, divide the strokes up. ie 5 minutes breaststroke, 5-minute crawl then 5 minutes backstroke, repeat etc. If done properly you will find it can be a good cardiac workout, as you will feel your heart beating faster.
If you are not fit, then just swing your arms as far as you can like you are marching during your walk.
ADVANCED IDEAS
Instead of walking briskly, you can break into a jog. While jogging around the 8 lift your legs higher than normal getting those knees towards your nose. Every time you reach the centre of the 8 you can do a squat or lunge or a high jump.
Carry weights in each hand and do forward curls up to behind your shoulders and down while jogging. Make sure you keep to proper form.
Break it into high intensity for a few minutes, then walk, then high intensity, then walk. Pretty much like you would if you were out trying to catch dinner.
IN CONCLUSION
The Sunshine Walk is a great way for the average Joe and Sue amongst us to get our buts off the couch and some movement into our bodies. Irrelevant of your age, you can do this at a pace and length of time that suits you. Start as slowly as you like. Do 5 minutes one direction, then 5 minutes in another direction. Build it up over time to 30 minutes a day. (you can fit this in during your two 15 minute tea breaks if you are at work) or at night while you are watching TV. In addition, just walk in a figure 8 every time you are chatting on the phone, this will also get some extra movement in. You will be surprised at the difference 30 Minutes a day will make to your health.
The SUNSHINE WALK is an exercise in movement, please follow the instructions to benefit from your time spent doing it.