Live Healthy By Walking

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: health, Healthy Walking, never give up, Rosalie Lynch

“It’s not what you do once in a while; it’s what you do day in and day out that makes the difference.” Jenny Craig, Diet Specialist

Our guest author is Karen Shackles from Healthy Summit. I interviewed Karen on her success as a walker, losing 100 pounds, and nutrition.  You can get an audio of this interview when you become a part of the Healthy Walking Help program.  You can get a complimentary report on the 22 Different Types of Walking at http://www.healthywalkinghelp.com

“People tell me all the time, “I hate to exercise!” We all know that exercise is important for our health and well-being, yet so many people do their best to avoid it. What is the solution?

First, work on adjusting your attitude. Instead of thinking of exercise as just another chore that has to be squeezed into your already too-busy schedule, think of it as a vital part of your life that can’t be shoved aside.

What I have discovered about myself is that I love to walk. I mean, really love it. Especially trail walking. So I finally gave myself permission to exercise the way I love, and to not worry about trying to do what everyone else is doing. I’m back to my trail hikes, and loving it.

When you are first starting to exercise, don’t worry about all the rules of what you are “supposed” to be doing. When I started exercising, the idea of 30 to 60 minutes three to five times a week was overwhelming. I didn’t have the time and I didn’t have the ability. So I started with 10 minutes of slow walking. It wasn’t even aerobic. The important thing is to just get started. You can increase the variety, length and intensity of your workouts after you get into the routine of regular exercise.

 It may take you some time to get to the point where your body likes how it feels to be moving. For me, it took a couple of weeks until I noticed that it wasn’t pure torture, and another couple of weeks after that until I started wanting to exercise. So be patient with yourself. Your body was meant to move and be active, and it will remember that if you give it the chance”.

 You can find Karen at http://blog.healthysummit.com

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

I have discovered there are several things a person needs to do when preparing for training in a marathon.   I knew it was important for me to check in with my doctors to get their approval.  So, I made a check list to guide me through the process Here is my check list:

• Purchased the appropriate layer clothing – no problem! A reminder:  do not spend a lot of money on training clothes…go to discount stores.
• Check the soles of my shoes – they were OK for training
• Go to foot doctor – he was happy I was in the training program. No neuropathy in my feet and my circulation in feet was excellent.
• Go to pulmonary doctor – I had increased my lung capacity by 100%.  I have had problems in the past, because of my past life of inactivity and when tested I had improved.  He was very happy – walking outside in the fresh air really does help the lungs.
• Go to diabetes doctor – There was a problem!  My blood sugars were in the 400’s and it appears my pancreas may be shutting down.  He pulled me out of the marathon training until we can see what is happening with my sugars.

My heart sunked.  Trying to think of positive thoughts; such as: “Things go wrong so that you can appreciate them when they’re right” and “good things fall apart so better things can fall together”.  As my daughter said “the doctor didn’t say you couldn’t do it in the Spring, he just said you can not do it now until you get your diabetes in better shape. 

I will never give up my dream of walking in a marathon and I do not want you to ever give up what you want to accompish when things stop you temporarily.  Look for the positives and look toward the future when you can follow your dream.  I’ll try it in the Spring!  I continue to walk every day to build my strength and endurance and to continue to create a healthy body.

Tags: exercise, Healthy Walking, marathons, never give up, Rosalie Lynch, Walk, walking, Walking Goals

The last three days I have been so excited about starting the walking marathon training.  At 5:30 I entered the Field House to sign in and gathered with new people.  There were runners, walkers and pacers gathering together and giving each other pep talks.  I was having a super great time.  I had purchase a new hat, new cool max material tops, checked my shoes and socks, had my gloves on (The weather was 34 degrees) and my excitement kept building. 

Finally, it was time for our group to start walking.  When we got outside one of the leaders said “We can do this – Let’s go”.  Everyone cheered, including me, and the group took off like they were flying with the wind!  I had worked and planned for this moment.  At the quarter mile marker, I was at the back of the pack, along with one of the pacers who was appointed to bring in the back end.  I asked him “are they walking the 15 minute mile or are they going faster than that?”  He told me they were walking the right pace and speed to accomplishment the goal.  I was shocked.  I could not keep up with them!  We got so far behind I told him I learned so much tonight and I have to spend this week working on SPEED!  I did not have the speed to keep up with them. 

This week I have to work every day on Interval and Power walking to build my speed.  We were to walk 3 miles last night and I had done that many, many times.  It is obvious I had not walked my path with any type of speed or I would have been more prepared.  The thing I like about walking is there are always athletic challenges and I am in one right now.  I will do this!    

Tags: Healthy Walking, marathons, never give up, Rosalie Lynch, staying focus

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

There are little things that I have discovered that will make a big difference on your walking experiences.  They are simple things that you may not think of doing; however, they are natural movements to your body.  So, get your mind in tune with your body and make your walking more interesting.

Do not look down as you walk.  Look straight ahead.  When you look down as you walk could put a strain on your neck and back and creates pain.  Just keep your chin up and see what is ahead of you. Keep your posture in the position of standing tall.

It is best that you do not take longer steps just for the purpose of walking faster.  When you want to walk fast all you have to do is to take quick, short steps. 

Give your body a boost by swinging your arms with force.  Every step you take your arms swing forward. Bend your arms in a 90 degree angle and swing them back and forth with your energy.  Do not clench your fists because it can unnecessarily raise your blood pressure.

I could not conclude this article without encouraging everyone to bump their calorie burn up to the next level by bringing along some Nordic poles. Using poles makes walking feel almost like gliding and using them can increase calorie burn by as much as 30 percent.   I am a Nordic walking and find it hard to take a walk without them.  They work the upper body muscles and contribute to working the whole body while you enjoy your walk. 

You need to enjoy your walk and always look for little things to do to make a huge difference in creating your healthy body.

Tags: exercise, Exerstrider, Healthy Walking, never give up, Nordic Poles, Rosalie Lynch, walking posture

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 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