For those of us who like music playing to assist us in our walking stride, we download our favorite songs onto our IPod and take off. If you know that you are feeling really great and looking forward to an energetic walk, pop that music; such as: “Flying High” from the movie “Rocky” with Sylvester Stallone. You know that song is always pumped up music and will get you outside and helps you become a go getter in your stride. One of my clients loves the song “Grease Lightening” from the movie “Grease” and she walks lively as the song is playing.
And, how about if you want to just take a quiet walk. When you wake up thinking I don’t really want to go outdoors and exert myself I just want to go out and enjoy God’s nature. Try some meditation music and I have tons of it; it brings out that quietness in your body and your soul when you just want to take a quiet walk. I like gospel music because my parents brought me up with gospel music and it a part of my life. Some gospel songs are slow and some songs are peppy and fun to walk with. The music improves my attitude and my stride while I walk. Take a gospel song that is quiet like “Sweet Hour of Prayer” which you want a quiet song with a soft, slow stride. Your next selection may be another song that is pumped-up. You can step slowly and then speed up and then step slowly determined by the pace of the song. You will become aware that moving/stepping to music will work your body into Interval walking.
So your music selection can help you have so much more fun in walking. When you want to go outside and take a walk because it is fun, be sure and take your personally selected music and enjoy nature. Always remember to put your ear plug in only one ear because you consistently have to be aware of noises and people around you. If you have both ears plugged up, you may be putting yourself in unnecessary danger.
Whether a person is involved in a home business or maintaining an exercise program, our brain sometimes get stuck. Our minds get stuck so our bodies get stuck. We develop habits in the way we move or we stop moving the ways we did when we were little kids. But, that’s a lot of what causes a lot of old age, too, because we stop using all of our muscles. We don’t swing anymore; run, jump, hop and we become inactive and sit a lot.
I know if I’m not careful I will sit in front of my computer for hours writing articles, posting to my blogs, Twittering, Facebook and writing to my Facebook group members, holding teleseminars, talking on Blog Radio and creating information products, etc. Instead of getting up, taking breaks to do something to balance my body I would close down my computer and go to bed for the night and wake up the next morning and do the identical same work style as the day before. I was use to this work style, my brain was stuck in this behavior because for over 25 years as Executive Director/CEO of a professional association and I sit at my desk or in meetings all day long. After the work day was over I would drive home, eat dinner and sit to watch television or sit and read a book. These are some of the reason we discover we have the “Sitting Disease” and are inviting serious medical problems to invade our bodies and our brain.
Our muscles get out of balance. We start to develop pain when our muscles get out of balance. We can develop arthritis and other medical problems. When our muscles get out of balance our neck and shoulders get tight and hurt. How do we re-train the brain and get unstuck in our behavior? Continue Reading »
Walking helps cleanse your whole system. It gets your lymph fluid and blood moving through your body and it uses almost all of your muscles. We have over 600 muscles and most of us since we have grown up use only about 60 or so every day. With walking you are using your legs getting them in front of you and in back of you and you are using muscles in your feet; get down on your heels and roll to the top of your toe and by swinging your arms you are almost using every muscle you got. You also get fresh air and sunshine into your body and there are a lot to be said for the sunshine once you get it into your body and you will want to get it in your eyes; on your skin; it generates vitamin D; creates mental health. You don’t want to get sunburn, but you do want to get sun on your bare skin. If you walk earlier in the day or later in the day and you aren’t going to get sunburn you can skip using that sunscreen.
Many of people understand that weight bearing exercises strengthens your bones. Walking is a weight bearing exercise; you are supporting all of your weight on your feet and bones and are carried by the bones in your legs. The other reason your bones get weak is because of the position we are sitting in and we are not using our muscles to support us so the muscles aren’t pulling on our bones. Our bones were designed to be the support for our muscles when we are walking, running and moving the bones. So walking will even strengthen your bones and that just plain feels good. I know when I first started walking, I would go out for a walk everyday and now days my body says lets go for another walk. And it is because it is a good thing that I have adapted from where I was when I first started out to walk and it felt more like a strain to where I am as of today.
A volksmarch is a non-competitive event and usually a walk through a scenic and/or historic area over a predetermined route. It’s not a pledge walk, it’s not a race, it is a fun activity you can do with a club, with your family, with your pet, or all by yourself at your own pace. These are organized walks with a start to finish lines; however, there are no competitive awards and the routes are clearly marked for the walks and you will be walking with a group. Walks are conducted in all kinds of weather and all year round. A wintertime walk can be just as exciting as a summertime walk, but dress accordingly.
Volksmarches are usually about 6 miles on scenic trails, along rivers, around historic sites, through downtown areas or anywhere possible! You may take 2 hours or longer depending on your chosen pace and how often you stop to enjoy the surroundings. You can go your own pace-no one is timing you.
Why consider getting involved in a Volksmarch Club? It is always motivating to walk with other people. It is an organized walk with a starting point and a finishing point; however, there are no winners-no awards. You do not have to commit to raise money in order to participate in walk. One of the fun things you can do is take your pet dog with you and it is an ideal opportunity for families to walk together.
Walking is good exercise and encourages outdoor physical activity. Walking provides an exercise activity in which people of all ages and physical fitness can participate. It truly is the body’s most natural and original form of exercise. All you need to get started is a good pair of shoes, loose-fitting clothes, and a safe route to follow such as the Volksmarch Club organizes.
There are 5K; 10K walks and there is the 26 mile marathons that anyone can participate in by running or walking. Most marathons are connected to raising money for charities so as you walk/run you are raising money for research by asking your friends, neighbors and family to support your marathon financially.
If you are a beginner in walking marathons, do not start unless you enroll in a “Team in Training” program. You may search the Internet for the “Team in Training” programs and choose one that suits your fitness level. These training programs usually are free and daily e-mails are sent to you telling you what your goals are for that particular day. There is a method and a process in building your endurance and prevent injuries as you progress. You must understand that very few people can make the decision to participate in a 26 mile marathon the morning of the marathon and get up and walk this distance. You have to train for about 3-4 months in order to be physically fit to endure this distance.
It is advisable to choose marathons in weather that suits your health. I had a heat stroke when I was in high school and never, ever walk on very hot days. I get overheated and my energy is drained in hot weather. I look for marathons in the spring or fall so I can start and finish the walk. If you do not have trouble in the heat, you have an advantage over some of us. Again, it is advisable to train for a marathon and do it with a capable advisor/coach. You could experience injuries that you don’t need to if you know the correct way to walk a long distance. Marathons can be a competitive sport with awards, recognition plaques, t-shirts and sometimes money for the winner. You determine what your gratification will be when you finish your marathon.
Runners and Walkers participating in marathons on a hot, summer day must be aware of the exposure to the heat and hot weather conditions you, or others, may experience. At all marathons, there are medical sites sit up along the trails for people to stop and be treated, if needed. There are water stands set up as well so be sure and grab a cup of water and keep moving.
Painful contractions of muscles, usually abdominal or legs, caused by exercise in extreme heat are heat cramps. If you are walking/running with someone who faints or has a sudden loss of strength due to excessive heat, it is time to call for medical attention (calling 911). This is another excellent reason to carry your cell phone with you when you walk in case there is a medical emergency.
It is advisable to know the symptoms of heat exhaustion: Signs include heavy perspiration, weakness and fainting, vomiting and cold, pale and clammy skin. They may experience collapse, with or without loss of consciousness. This may be suffered in high heat/humidity, largely resulting from the loss of fluids and electrolyte imbalances (i.e. loss of sodium). Call for medical help through 911 emergency number. Continue Reading »
The Readers Digest, June 2009, has an article that emphasis what Live Healthy by Walking is all about. They report that in a study of middle age & elderly adults with mild memory problems, those who walked several times each week scored significantly higher in memory tests in just 6 months. Walking stimulates the brain to become more active. This survey proves once again that people who work behind a desk all day; people who sit in front of their computer all day with the home-office business; and the retirees who sit to rest more than they should; need to get up, move their bodies and take a walk outdoors. The article also stated that the sunshine vitamin (D3) keeps our brain sharp as well.
I hestiate to write an article on walking in a cemetery; however, I’m going to do it anyway. When my parents were alive they lived right across the street from the most beautiful cemetery I have ever seen. So many people put beautiful flowers on their loved ones grave, plant memorial trees, have beautiful monuments and a pave driveway throughout the cemetery.
When I would visit my parents I was always amazed how many neighborhood people were walking in the cemetery for their physical exercise. They would walk up and down each driveway and some of them would point to the flowers, the trees or the monuments that stood out. We have to admit that the environment is peaceful and quiet which permits the brain to relax and refocus. The area was not congested by automobiles or stop lights. One could just take a walk, either fast or slow, and I think the walkers felt refrshed because everyday they were back in the cemetery walking once again.
I have talked several times about always finding new paths/streets to explore in your walking so it does not become routine. You need to look for new streets to walk; new nature paths to explore and now I will add to the list for you to consider walking in a cemetery as a new walking experience. Just something to think about, but above all else, do not do it if it makes you sad. I have always enjoyed walking in the cemetery across the street from my parents because the flowers always reminds me that even in death someone will love me enough to leave beautiful flowers.
| Bill Orme, Walking Volunteers, reports that: “When I took up walking in my 40s, like my parents, arthritis was starting to give me trouble. Before setting out on our first long walk, a 10 months stint through Europe, I consulted an orthopaedic specialist. He advised that walking would not cause more problems, but could be the best thing to improve my arthritis. |
| He felt that rhythmic movement would grind out the deposits that were building up; stimulate the lubricants which would also flush away the grit; and the increased oxygenation of my blood would encourage regeneration of the joint lining, not wear it away. Now 70, and over 40,000 kames of wear later, his theory seems to have worked for me. Another example of ‘use it or lose it’!” |
If you have been walking for a while you may want to advance to new ways of walking in order to enhance your healthy experience. I have selected a way to boost your walking aerobic benefit by adding weights to your routine. Belts or vests with pockets for inserting weights are the safest method since they distribute weight evenly over the upper body. I wear a light weight backpack and fill it with books, water bottles, etc. depending on how much I want to carry; however, you must make sure it is well balanced and fits properly. I can not recommend that you strap on ankle or wrist weights, or carrying hand weights because using these types of weights can increase the risk of injury to the joints – Why? Because they concentrate weight on only one part of the body and can compromise the overall performance of your walk and has the potential of slowing you down. If you find carrying weights is making you slow down your walking pace, you may be carrying too much weight. It is advisable that you start with a light weight and increase the weight as you start getting stronger. The important issue is distributing the weight equally so your body is not in an awkward position of leaning to the left or to the right. As you walk, remember that this is excellent in increasing your aerobic benefit of walking. Once you establish your reason for carrying weight will help you accept the importance of trying to put weights into your walking routine. Remember you are a “healthy walking” and you are willing to try new activities to increase the health benefits you are striving to achieve.
