Live Healthy By Walking

Most people exercise regularly to keep their weight under control and just to feel fit.  However, exercising does far more than simply looking good and being healthier. People overlook one the largest benefits of regular exercise and that is it improves our mental and emotional state. And, because of this it is easier for all of us to handle a stress situation and we can make better decisions in our lives. 

Walking is one of the greatest stress relievers. It has the power to change your mental or emotional state, thus making you more productive and able to meet the challenges in your life.  Many studies provide proof that walking is an excellent exercise to relief stress.  I call this the B & B (brain and body) walking program.  You do not have to knock yourself out by exercising to the point of exhaustion to achieve these goals.  A brisk walk in your neighborhood is a great beginning and you will see the results very quickly in your brain and your body.

Living a lifestyle of movement and activity will get you through the difficult times.  But, like most things in life this only works if you are willing to make a commitment to it. If you are not taking care of yourself during the difficulty times in life you will notice your energy levels will go down, your drive to tackle life goes down, and your emotional state of mind goes down. This is the road of depression and a direct road to medical diseases.  When you notice this happening to you, go outside and take a walk for as long as you need to for the purpose of feeling better.  You are responsibly for taking care of your brain and body and you can not fix anything by sitting around feeling sorry for yourself.  If that sounds harsh, I choose to believe it is the truth and you need someone to tell the truth when you are heading down a depressive lifestyle.  Because we are designed to move and when we do provide movement to our bodies, and our brains, on a daily pattern we handle life far better.  

Tags: exercise, Healthy Walking, Improve your health, motivation, never give up, Rosalie Lynch

I want to tell you a story that I experienced last year.  Many of us go through challenges in our life and quit whatever we are pursuing because something became hard!  Meeting challenges in life is the foundation in building our lifestyles.  Our lives would be empty without the challenges we face everyday.  Everyone has experienced simple challenges that are easy to conquer as well as challenges that nearly dropped us to the ground.  Some of them we have no control over when and why they happen.  And, believe it or not, there are some we sign up for because we want to accomplish something important in our lives.

I signed up for a challenge and had the confidence that I could complete it.  However, I made a mistake which took me out of the challenge for 10 days.  I got very discouraged and down in the dumps.   It did make a difference to me and my lifestyle; more than I knew.  I just could not throw in the towel and it was always on my mind.  On the tenth day I felt helpless so I took an afternoon nap to make up for the sleepless nights I had been having.  When I awoke, there was an announcement that I had been reinstated in time to finish by the deadline of the challenge.  I was totally shocked at my excitement.  I had no idea that completing a challenge was so important to me and my lifestyle. 

I know some people never enter a challenge because of their fear of failure.  I have never experienced this because usually when I sign up for a challenge I complete it.  However, this came mighty close to being a failure because of a mistake I made.  I experienced the fear of failure and how it effected my life and my mental stage of happiness.  However, saying that, I can not imagine going through life without creating challenges for us.  It gives us self confidence, happiness and a sense of well being.

I will continue to sign up for challenges as well as balance the ones which come my way unexpected.  I encourage you to do so as well.  You will experience the highs and the lows of completing what waits before you.  It is thrilling and you gain satisfaction knowing you can meet your challenges and their deadlines. 

I’m telling you this story because many of you tell me that you are challenged by health issues and know that you must walk to lead a healthy lifestyle; however, it is too easy to quit!  I am offering a coaching program starting the third week in January that will keep you going in your challenge.  Watch the announcement and sign up for this valuable four week course and meet your challenge without the feeling of failure.  

Tags: exercise, Healthy Walking, Improve your health, motivation, never give up, Rosalie Lynch, Walking Goals

Quite a few of you have told me you are working on your 2010 goals.  I am doing this as well.  Some people look at their goals everyday; some people carry a laminated index card with their goals written on it and look at each several times a day; some people create their new goals and tuck it away until the end of the year to review their accomplishments and some people spend time creating their goals and misplace them.  Do you fall into one of these categories?  Writing goals is creating your commitment to make this year better than last year. 

Tags: goals, Improve your health, inspiration, motivation, never give up, Rosalie Lynch, Walking Goals

Today it is 16 degrees outdoors where I live.  I am sure I will not be doing long distance walking outdoor today.  However, it is a fun day to do cross-training indoors.  Cross training is any fitness activity other than your primary sport.  Cross training is used to improve your fitness level and stay active when you can not walk because the weather prevents you from walking outdoors or schedule gets hectic and walking outdoors is not an option for a particular day.  Using a different activity can help strengthen muscles.

Our primary fitness activity is walking and we can supplement it with a variety of activities we may wish to choose. We may utilize this variety to keep our muscles moving and still reap our healthy benefits.

You may want to ask “So, Rosalie, what cross training will you be doing?”  I defintely will fit into my schedule today at least four different activities; such as: (1) Spend one hour walking indoors to a Walking DVD (2) lift 5-10 pound weights for building upper body strength; (4) at least 30 minutes in the morning on my treadmill and 30 minutes in late afternoon and (4)  finish off with a meditative mindwalk before going to bed.

What about you?  Do you have a plan designed for when you can not walk outdoors?  This is vital to keep up the momentum and inspiration needed to be successful in living healthy all year long.

Tags: Cold Weather, Cross Training, exercise, meditation, motivation, Rosalie Lynch

It is exhausting to coach clients who have a million and one excuses for not taking care of their health.  One client explained to me that she does not have the time to even walk.  I do not think it dawns on her that she walks every day going about her daily schedule.  I agree that not everyone has one hour a day to drop everything and go outdoors for a walk.  However, I also know that they can use the steps they do take and expand on them.  What does it take to get people to walk fast, walk slow, climb some stairs, stretch their bodies while they walk and remain active.  The first difficult step in getting up to move your body is the “starting” level.  The second difficult step is “staying motivated”. 

All you are trying to do is to make physical activity a regular part of your day as you go about handling your responsibilities.  It is always helpful to have supportive people helping you in your goal.  You can hire a coach to keep you on schedule or you can ask your spouse, sibling, parents and friends to help cheer you on to become physical active with your schedule walking and exercise program.

You are encouraged to have a “back-up” exercise plan.  This is because you may never know what the weather is going to be like that would stop you from completing an outdoor activity.  An example of this would be:  if you plan to walk outdoors and you wake up to thunder and lightening, don’t skip your program.    You can bring out your walking DVD and walk indoors. It is important to always have a back-up easily accessible to stop excuses.

You can start when you finish creating your physical activity plan.  Do not fall into the habit of saying I’ll start this coming Monday. You will get up now, move your body and become physically active for a healthy lifestyle.

Tags: exercise, health, Healthy Walking, Improve your health, motivation, Rosalie Lynch, walking

In the USA we are celebrating Thanksgiving on Thursday.  It is such a great family time for most people.   I’m exhausted reading emails and articles on what NOT to eat on Thanksgiving Day.  I’m happy we can still eat turkey (if you eat the white meat only without skin on it).  However, mashed potatoes are replaced with a rice and vegetables mixture; pumpkin pie is replaced with a fruit salad; cramberries are replaced with apples; stay away from gravy and the rolls should not even make it to the table.

I eat most of these foods only at Thanksgiving and I intend to eat and enjoy the food and the fellowship of the people I love.  However, I will prepare for the extra calories by pulling out my program for “The Walking Plan for Thanksgiving”.   

The Walking Plan for Thanksgiving

From Sunday before Thanksgiving to the Sunday after Thanksgiving. all you do is add 15 more minutes EACH day you walk.  That is an extra 120 minutes (2 hours) a week by only adding 15 additional minutes each day.  As you can figure out, add 30 minutes extra each day and you have walked an extra four mileswhich will help balance out those additonal calories.  You can do it too and enjoy Thanksgiving Day with your family, friends and loved ones.  My love to you – Happy Thanksgiving!

Tags: exercise, family, friends, Healthy Walking, motivation, never give up, Rosalie Lynch

I have mentioned several times that people walk for many reasons.  I have met a new friend, Laurie Lico Albanese, and she turned 50 years old and she started her walking adventure.  You might be wondering why in the world did I tell you her age?    Laurie says: “One morning, while sweeping my front porch, I realized I could take that urge for adventure – the urge to walk, to see, to explore, to saunter, journey, sojourn, pilgrimage — and do it right here, from home. Rather than making my celebration an adveture apart from my life, I could make it a new venture within my life.  And so, My Big Walk was born.

It’s my plan to walk for one hour, every day, 365 days.  Through sun, rain, fog, sleet, snow, hangovers, hangnails, sprained ankles, bad moods, menopause, hot flashes, cold spells — you name it, I’m walking through it.  Get a plan, and stick to it.    In other words, put one foot in front of the other and then do it again, and again.  If it scares you, do it anyway. If you don’t feel like it, do it anyway. If you’re tired, definitely do it.   I think walking each day is exactly part of how I want to live my life.  Every day is a small journey. Every walk is a small journey. How you live one day is how you live your whole life.

So that’s me: One Woman. One Year. One Thousand Miles. A year long walking project to mark my fiftieth birthday. Maybe I’ll get to Italy, London, Paris, Rome, anyway. And you can be sure when I get there, I’ll be walking.

I’m thrilled to welcome you to My Big Walk — a twelve month walking project to mark my fiftieth year”. http://www.mybigwalk.com

Tags: baby boomers, exercise, Healthy Walking, Improve your health, motivation, Rosalie Lynch

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:

1. Before you step out your door for the walk, shrug your shoulders and shake your body to relax it
2. Stand tall and do not lean forward while stepping
3. Practice breathing, 15 minutes before your walk, through your stomach not your chest
4. Walk with your heel first and roll your foot
5. Permit yourself to take short, fast steps instead of long strides in your walking style

Tags: exercise, motivation, Rosalie Lynch, Walk, walking, walking posture

I was talking with a lady who is always trying to drag her husband out for a walk after dinner.  He never seemed to want to go.  She asked one of her lady neighbor friend to walk with her.  Her neighbor came by in short shorts and a cute blouse and she announced to her husband they were going for a walk.  He jumped up out of his chair and announced he was going to join them.  What was his motivation?

Another lady was just diagnosed with Type II Diabetes.  She was scared when she learned she had to change her eating habits, start taking medicines, test her blood sugars four times a day and exercise.  She started studying the silent killer disease and learned that if she lost weight and exercised her diabetes would improve.  She had never been an exercise person so she wanted to start with something that she knew she could do.  She selected walking.  What was her motivation?

We make decisions in our lives based on our motivation.  And, everyone has a different motivation.  Sometimes the motivation is logical and sometimes not logical at all.  If you can understand why you make your decisions and what the motivation is, you will start to understand yourself. 

You will find the motivated people are the ones who commit themselves and stay steadfast in their decisions.  Determine your motivation in your walking activity and you will stay steadfast in walking toward a healthy body.

Tags: exercise, Healthy Walking, motivation, never give up, Rosalie Lynch, walking

We are excited that football season has arrived and we cheer our favorite team on to victory almost every weekend.  Baseball season has just ended.  We are getting ready for the seasons of Thanksgiving and Christmas.  We are finishing up the fall season and heading straight into winter.  We love seasonal sports and holidays and plan our lives around them.

I have noticed, in my neighborhood, many of the walkers have disappeared.  Where did they go?  I am beginning to believe that some people consider walking a seasonal activity.  What are the seasons the majority people walk outdoors?  Of course, we would say spring and fall because it is too cold in the winter and too hot in the summer.  The rest of the fortunate people live in a region that the weather is perfect all year around and the seasons are written on the calendar rather than in the environment. Even the bike riders seem to have disappeared because it is turning cold outdoors.  What happens with the kids that their parents push in their stroller everyday to get fresh air?

Of course, they have not disappeared.  They are not walking the sidewalks because the weather is just too cold for them.  I often wonder If they are watching television, talking on the phone, creating a favorite hobby for themselves or just where do they go.  We could analyze that these people consider walking a seasonal activity and not a life time commitment to the healthy benefits of walking.  Continue Reading »

Tags: Healthy Walking, inspiration, motivation, never give up, Rosalie Lynch