How to Walk

rosedale walk

A walk through Rosedale Road Woods, Princeton Township is convenient to downtown Princeton and close by Mountain Lakes Open Space Area.

Walking Form

Follow these guidelines to maintain a good walking form while you walk to help you burn more calories and avoid injury:

Head, shoulders and chest:
Hold your head and chin up and centered between your shoulders. Focus your eyes straight ahead. Relax your shoulders pulling them back and down. Your chest should be naturally lifted, as if there were a string attached to the center that gently pulls it upwards.

Arms and hands:
Your arms should be bent at 90 degrees. Swing them back and forth — not side to side — and keep them close to your body. With palms up, cup your hands with your thumbs and index fingers lightly touching

Abdominals:
Pull your navel gently in toward your spine and tuck your pelvis forward ever so slightly so you feel tall, stable and upright.

Hips, thighs and feet:
Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take short, fast strides that still feel natural rather than awkward. Walk with your toes pointing forward. Allow your heel to strike first, then push off from the big toe, flexing at the ankle. Think of planting your heel and then “pushing the ground away from you” as you roll through your foot.

Primary Source: iVillage (February 27, 2006)

New to Exercise?

If you have been inactive, start slowly. This 10-week walking schedule for beginners can start you on the path to better health.*

Week Walking schedule (time, days per week) Weekly total
1 15 minutes, 2 days 30 minutes
2 15 minutes, 3 days 45 minutes
3 20 minutes, 3 days 60 minutes
4 25 minutes, 3 days 75 minutes
5 & 6 30 minutes, 3 days 90 minutes
7 & 8 30 minutes, 4 days 120 minutes
9 & 10 30 minutes, 5 days 150 minutes

*Before starting this walking plan, you may need to talk with your doctor.

Primary Source: mayoclinic (February 27, 2006)

Trail Etiquette

When you walk the trails described on this site, please observe basic trail etiquette: Stay on the trails. Leave no garbage behind. Be quiet and respectful of nature and other walkers.

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