As Pilates teachers, we’re all too aware that Pilates provides phenomenal core control and endurance. But to truly balance our bodies, we also need elements of cardiovascular and strength training that Pilates doesn’t directly address. One of the simplest yet highly effective ways to round out our fitness regime is through walking, and not just any walking, but conscious walking. Today, while in China for a convention, I carved out some time to get on the treadmill and engage in this mindful practice, bringing back fond memories of my treadmill sessions at our studio in Greece.
What is Conscious Walking?
Conscious walking is much like our approach in Pilates, being deliberate, precise, and present. It’s more than just moving from point A to point B; it’s about tuning into every step, just as we cue our clients to feel every articulation of their spine or every breath. Here’s a look at how you can integrate conscious walking into your daily routine and why it’s such a valuable addition.
The Pilates Principles Applied to Walking
Posture and Alignment: Just as we emphasise proper alignment in Pilates, conscious walking encourages awareness of posture. Think about your spine lengthening with each step, shoulders relaxed, and head aligned over the spine. This is an excellent opportunity to bring the Pilates principles into something as simple as walking.
Breath Awareness: Breathing rhythmically while walking can turn a simple stroll into a mindful experience. Start by matching your breath to your stride, perhaps inhaling for two strides and exhaling for two. As you build comfort, try lengthening it to four or even six strides, deepening your focus and helping to regulate your pace and stamina.
Mindful Stride: Much like we focus on controlled movement in Pilates, walking with intention means focusing on each stride. Let the heel reach forward, feel your foot rolling through the step, and be aware of the pelvis’s gentle shift. Conscious walking becomes a workout in its own right, especially when we’re deliberate about every movement.
The Benefits of Treadmill Walking
The treadmill’s consistency offers a unique benefit: a steady surface with a set speed, creating an environment that allows you to focus on your body without the unpredictability of outdoor terrain. For anyone teaching or practising Pilates, treadmill walking offers a practical way to monitor and maintain alignment, stride, and rhythm.
There’s also the option of adding an incline, a brilliant way to add challenge, build strength, and engage the lower body in a controlled setting. The incline helps work the glutes and hamstrings more intensively, making it a fantastic complement to our mat and Reformer sessions.
Adding Music for Motivation
Today, I added some motivating music to my walk, and it brought a different energy to the session, a sort of spring in my step. Music, when used intentionally, can help keep us engaged, bringing focus and rhythm that enhance the experience. Whether walking at a steady pace or experimenting with varied tempos, music can be a powerful addition to conscious walking.
Conscious Walking as a Complement to Pilates
Walking, especially when done consciously, is more than a filler in our fitness routines. It’s an activity that nurtures the spine, engages the core, and brings a low-impact yet highly effective cardiovascular element. Whether we’re working on endurance, maintaining our alignment, or simply enjoying the rhythm, conscious walking is a fantastic way to balance our Pilates practice.
If you’re fortunate enough to have access to a treadmill, give this practice a go. But even outside, take time to focus on your stride, breath, and alignment. It’s an exercise in mindfulness and control, just like Pilates, and can be enjoyed anywhere in the world, even amidst travels and conventions. So next time you step onto a treadmill or set out for a walk, bring that same mindfulness and see how it transforms not only your body but also your sense of well-being.
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