Energize your brain by walking on uneven terrain

Curtesy of Brain HQ....Energize Your Brain

Take the Road Less Traveled

Most of us usually walk on hard, flat surfaces: sidewalks, floors, and the like. And when we walk, we often wear shoes. But all of that is actually pretty new for humans. We used to walk over a wide variety of uneven terrain, often barefooted.

Scientists believe that walking on uneven surfaces may actually useful for honing the vestibular system of the inner ear, which plays a central role in balance and equilibrium. Our current way of walking—on flat surfaces in thick-soled shoes—doesn’t challenge this system. Perhaps partly as a result, as we age, it becomes harder to safely walk on uneven or more difficult surfaces.¹ Studies suggest that the challenge of walking on rough surfaces, where you have to adapt your balance and equilibrium very quickly, can refine the vestibular system and improve its function.²

Here are a few activities that can help give your vestibular system a workout.

Idea 1: Hit the Beach
Walking on shifting sand gives your brain an extra balance challenge. Plus, it’s a good overall workout: walking on sand brings about larger increases in strength measures than walking on firm surfaces.³

Idea 2: Take the Rocky Road
Try an off-trail hike, cobblestone road, or balancing through rocks along a streambed to challenge your balance. 

Idea 3: Feel the Grass
Some people believe that the thick soles on shoes mute the subtle challenges of walking. Take off your shoes and walk through a grassy lawn or field to see how much more you have to adjust your balance.

Idea 4: Walk Backwards
To challenge your balance a little differently, try walking backward up and down a slope. It’s been shown to positively affect gait and balance, too.⁴Just be sure to check your surroundings first so you don’t bump into anything! 

Inspired by Chinese traditional medicine
One study on this topic grew out of a Chinese tradition of cobblestone walking paths. Researchers at the Oregon Research Institute investigated whether walking on cobblestone paths would improve balance and mobility when compared to general walking. It did. It also led to a decrease in blood pressure.⁵

What if getting out to an uneven walk isn't possible for me?
For those of you who don’t have access to sand or rough ground, there is another option: cobblestone mats. You can buy a cobblestone mat to use at home, or even make your own by filling a large flat container with smooth pebbles and stones. 

¹Marigold DS, Patla AE. Age-related changes in gait for multi-surface terrain. Gait Posture. 2008 May;27(4);689-96. 

²Li F, Fisher KJ, Harmer P. Improving physical function and blood pressure in older adults through cobblestone mat walking: a randomized trial. Journal of the American Geriatric Society. 2005 Aug;53(8):1305-12. 

³Morrison K, Braham RA, Dawon B, Guelfi K. Effect of a sand or firm-surface walking program on health, strength, and fitness in women 60-75 years old. Joural of Aging and Physical Activity. 2009 Apr;17(2):196-209. 

⁴Cha HG, Kim TH, Kim MK. Therapeutic efficacy of walking backward and forward on a slope in normal adults. Journal of Physical Therapy Science. 2016 Jun;28(6):1901-3. 

⁵Li F, Fisher KJ, Harmer P. Improving physical function and blood pressure in older adults through cobblestone mat walking: a randomized trial. Journal of the American Geriatrics Society. 2005 Aug;53(8):1305-12.

I loved this article published by Brain HQ....one of my favorite Apps to use for brian training. I love teaching mobility and balance classes and this article had such great tips and information to share.