Posture has a lot to do with preparing and keeping our bodies in tack for the purpose of achieving healthy benefits.
Just before you are ready to open the door and walk out, take a moment to shrug your shoulders to relax them. To have your body relax at the beginning of your walk will ensure that your body will be relaxed throughout your walk. Your posture needs to stand tall. Do not lean forward because it can put a strain on your back muscles making it painful.
It is important to practice breathing for about 15 minutes before you walk. Make sure you are breathing through your stomach, not your chest. When you breathe though your stomach, you are utilizing the lower part of your lungs and that is the best.
For the purpose of proper posture when you start to walk make sure the heel of your foot touch the ground first and then roll your weight forward. Remember, short quick steps work your butt muscles instead of taking long strides.
To summarize actions you can take to ensure proper walking posture, follow these five steps:
- Before you step out your door for the walk, shrug your shoulders and shake your body to relax it
- Stand tall and do not lean forward while stepping
- Practice breathing, 15 minutes before your walk, through your stomach not your chest
- Walk with your heel first and roll your foot
- Permit yourself to take short, fast steps instead of long strides in your walking style
Tags: exercise, motivation, Rosalie Lynch, Walk, walking, walking posture
The kids will be out tonight with a parent walking them throughout the neighborhood. I have always thought it was so cute when the kids, dressed in their favorite Halloween costume and holding their plastic pumpkin heads, walk up to the door and giggling these famous words “Trick or Treat”. I asked one kid at my door a couple of years back “what do you mean when you say ‘trick or treat’?”
Their quick response was “it means, give me some candy”. I often wonder why it is the favorite holiday of adults and kids (with the except of Christmas still being #1). Do any of you know why people enjoy Halloween so much? I hope you have a lot of fun tonight with this holiday and keep safe. Booooooooooooo, Happy Halloween!
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.
President Calvin Coolidge said: “Nothing in this world can take the place of persistence.”
His statement can be applied to many of life experiences, can’t it? I want to inspire you to adapt this thought to your walking exercise. Persistence each and every day to create our healthy bodies will make it easier to achieve our goals. It really isn’t an activity where we say “today I’ll walk” and then do not walk again for a week. Establishing a walking schedule is one way of being persistent. To start off you may want to set up your walking schedule like this:
The remarkable “secret” is: 1) making a commitment; 2) create your motivation paragraph to read each and every day; 3) create your walking schedule; 4) begin immediately and 5) be persistent! You can do this. If you need help, email me-I will help you.
“If we only have the will to walk, then God is pleased with our stumbles”.
C.S. Lewis
I like this quote and reminds me that some days our desire (will) to walk outside may just not be there. We may determine that it is too hot to walk outside or there is a misty rain going on outside. If we pump up the steps we walk around the house it will still keep our muscles working, our blood pumping and our mind active. On those days, I encourage you NOT to just sit around. It is important to your mind and body to continue to get up and move your body. If today is the day you have chosen not to walk outside, for whatever your reason is, do not feel bad and think you have stumbled-get up and start moving your body indoors. You will still reap the benefits of walking toward a healthy lifestyle.
Write It Down
I received a comment from Mary who said after reading my story: “Well done for taking charge of your life and moving…I’m in the process of doing same but get lost sometimes..You’re an inspiration.”
Mary, when we start out taking charge of our life it is a very difficult task to accomplish. I know because when I was crawling around my house in tears rather than walking I felt lost and alone in every movement I would endeavor. It is natural to feel lost and can I say helpless. However, do you know what made the difference in my life? It was a 3 prone process:
1) Why did I want to change this in my life – write down your answer!
2) What is my motivation and what is my commitment – write down your answer!
3) Start at that very moment – don’t say “I’ll start this weekend”. Don’t do that – start immediately at this moment.
I will share my walking motivation statement with you and others. I read this each and every day and it motivates me to get up and move by body by walking:
My motivation is I do not want to ever go back to sitting around and inviting major medical problems to take control of my body and my attitude because I enjoy being the very best person I can be for my family. I never want to forget how I had to crawl around on the floor of my house to get from one room to another because of bursitis in my hips hurt so bad; I don’t ever want to forget how my blood sugar as a diabetic was always high; how breathing was very difficult for me and when I got fluid in my left lung and then getting pneumonia because of my non-activity. I am motivated to never ever let that happen again in my life because it was my fault. Carrie Latet says: “Walking gets the feet moving, the blood moving, the mind moving”. Movement is life and that is my motivation. When you are moving - you are enjoying life.
Mary, I hope this helps you. Let me know how I can help you further. I will help you and inspire you. I’ll be thinking of you and other people feeling lost when I take my walk. You can do it – it takes determine, commitment and motivation – you will be living your healthy life through walking as soon as you start!
Many of you have asked me what kind of socks to buy since I instructed you not to wear “cotton” socks. Cotton socks have a hard time letting your feet breath. You can get blisters because the cotton socks does not keep your feet dry during your walk. My preference, and I am NOT affiliated with this company at this time, is from http://www.TheWalkingCompany.com. The socks are called the “Coolmax Comfort”. Keeping feet dry and comfortable is key to the ultimate comfort and better performance. I’m going to quote from the back of the sleeve the socks came in:
- “CoolMax (r) technology with mesh ventilation moves excess heat and wicks excess moisture away.
- The unique Wick Dry (r) construction moves moisture away from the skin, keeping feet dry, healthy and comfortable under a variety of conditions.
- Spandex knit throughout for a memory fit.
- Arch brace holds sock in place and provides support.
- Cushioned sole absorbs shock, it’s reinforced for long life.
- Smooth, flatt toe seam reduce toe irritation.”
You may want to give these socks a try. I would love to wear them all of the time because of their comfort and fit. Protect your feet by selecting proper fitting shoes and socks.
When you prepare to start a weight loss program, it is the same as starting and finishing an important business project:
1) Setting your goals;
2) Track your progress and
3) Securing your motivation.
Setting your goals
Make sure the weight loss goals you create make sense. If you weight 200 pounds and you want to weigh 125 pounds, it is unrealistic to say you will accomplish this in 3 months. Ask yourself “why so fast”? Unfortunately, most people think if they hurry and lose weight they can move on to other projects. However, the weight comes back on. Based on many health surveys it is wise to set a realistic goal of losing 3-5 pounds a month for the purpose of keeping the weight off. In consideration of this data, it could take 15 months to reach your goal of losing 75 pounds (as illustrated above). Make no mistake it takes both healthy eating and exercise to get and keep the weight off. In the distance, I can hear all of us crying together – 15 months – that’s too long.
However, when it comes to a business project 15 months is a realistic goal in getting an information products created, written, produced and marketed to success. When I gain weight I immediately set my goals realistically and worked on them everyday. Continue Reading »
Charlie Chaplin’s magical line “I love walking in rain, because no body can see me crying” gets me outside to walk even if the sun is hidden for the day. Everyone has their heartaches which comes and goes in our lives. We have learned that the world is not going to stop because we have a painful heart. We continually look for ways to get through our sadness, hurt and pain. Most of us just want to cry and we do; however, we cry alone. When you experience one of those painful days, I hope it is raining in your neighborhood. Once you step outside your door into the rain there is a feeling that the whole neighborhood shares your tears and that is a good feeling. If you hear thunder or see lightning that means this is not the time to venture outside.
It rained in my neighborhood yesterday and it was a happy day for me so I decided to walk on my treadmill. As I ventured out to the mailbox I was shocked at the number of walkers with their umbrellas walking in the rain. I wonder if they were crying with the rain.
There are many people who do not like to exercise! However, they love to take their daily walk. Some people are outdoor people and they love to observe and be a part of nature.
There is something peaceful about seeing a sunrise early in the morning and being a part of a sunset in the evening. The sky colors of the red, orange, yellow, white and blue are energizing to people. When your eyes meet the sky and soak in the colors, the words come out of your mouth and all that is said is “wow”. Have you ever experienced that feeling? Whether you are alone or with someone else, everyone rejoices of the miracles of nature and colors. Continue Reading »
