Live Healthy By Walking

Are you hestitate to try the Nordic Poles/Walking Sticks?  I had a good question from one of our subscribers asking me if I use my Nordic Poles all year round.  The answer is “yes”.  When I started walking with the poles, I was the only one in my neighborhood using them.  I had a few people stop and ask me about them.  I even let them try them out by showing them the walking technique.  I smiled last week when I saw three people walking with the poles/sticks.  One neighbor even had snowshoes on with this poles and was doing cross country snow skiing on flat ground on ten inches of snow.  Nordic walking/stick walking is for men and women.  It was great to see.

Why should you use the Nordic poles? It is a personal decision.  I use them for balance in walking; giving my upper body quite a work out; helps me speed up; gives my whole body a work out and not just my lower body and it is fun!  Some people do associate the poles with snow/winter walking and that is just not true.  You can use them all year around – it is an exercise technique no matter what the weather may be outside.  I believe it is a “must” for overweight people who may be having trouble being mobile.  The poles provide a stable and balanced walk which is needed when a person has a health issue.  Whether you live in California or the upper part of the Dakatos, you can Nordic Walk and feel good about the healthy benefits you are providing your whole body.  I am happy to report that Nordic Walking Groups are being formed, with certified trainers, right here in the United States.  Check it out here

Tags: Exerstrider, Healthy Walking, Nordic Poles, Rosalie Lynch, Walk, walking

“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

I’m sending a Live Healthy by Walking Newsletter on December 3rd to all subscribers.  It is my first one and it will be improving in layout and design.  The newsletter will be published quarterly.  In this newsletter, I promoted my coaching program and our new Christmas Walker’s Store.  The Christmas Walker’s Store are affiliate programs I am recommending to you to enhance your walking program and some items for your safety.  Tell your friends and family members to visit this site and go to the Christmas Store to buy your Christmas presents. Putting your walking items together is a good investment and a great way to get ready for your walking achievements in 2010. People love to buy gifts that you want and/or need; it makes them happy.

Some of you have ordered the Nordic Poles and are adding strength and endurance to your upper body when you walk.  This is an excellent way to start during the holidays when we have a tendency to over eat. Starting 2010 with the Nordic Poles is such a great idea.

From my experience I have learned people sign up for the coaching program to help them go through the holidays; however, when January comes they flock to the program to gain renewed motivation and information.  You can read about it on this blog or in the newsletter.  The December coaching program is closed and the January registration will be taking place soon. 

Let us make 2010 the very best year for both of us.  You will soon be able to choose clothing items that read “I’m proud to be a Healthy Walker” so you can wear your affirmation every time you take your walk.  Believe me when I say there is nothing more motivating then wearing your affirmation.

FTC Disclosure:  A small commission is paid to me from an affiliate for each purchase you make.

Tags: Coaching Programs, Rosalie Lynch, Walk, walking

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

When people say they get bored with walking, I believe it is because they do not advance to the next level they are capable of achieving.  They walk the same route, wear the same clothes and shoes, walk the same time of each day and are stuck.There are things you can do to make walking more interesting with just a few simple actions.  Change your route every week.  Get out of your neighborhood for your walk.  And, yes, it is all right if you get in your car and drive to a park or a lake.  Every one should have two pairs of walking shoes they can alternate from day to day.  It is good to let your shoes air out for 24 hours and that is when the second pair of shoes is handy.  One of the important differences you can experience is to vary when you walk; such as the morning; afternoon and evening.  Shake up your schedule and see your route at different times of a day.

There are a couple of exercises you can do in preparing your body to go to the next level that may prove challenging.  Start out by tightening your glutes (butt) together and hold tight for 30 seconds.  Release and relax for 10 seconds and repeat about 15-20 times.  Practice relaxing your jaw and neck areas. Concentrate on your body parts that cause you pain and work on releasing and relaxing them as you walk. 

Just by changing a few things will keep freshness in attitude toward your walk and make you feel relaxed.

Tags: Break Boredom in Exercise, health, Healthy Walking, Rosalie Lynch, Walk

You do not have to supply yourself with the inspiration to keep motivated with your walking activity.  Let other people inspire you; surround yourself with positive messages and people; wear t-shirts with inspiring messages when you dress for your walk.  You can post motivation messages on your computer to read everyday. 

 When you have the opportunity, go to a walking or running marathon and seek out the oldest person as your inspiration.  Take pictures of people in the marathon and put them on your computer or refrigerator as a reminder that you can do your daily walking activity.

 When I want to skip my daily walk, I go to my computer and go to You Tube for the inspirational video on Dick and Rick Holt and I immediately change my attitude and go for my walk.  They inspire me that much and you will have to find other people’s stories of conquering the impossibilities in their lives to prove that everyone can achieve their goals.

 I was having lunch with a group of ladies and the topic of walking came up.  Two or three of the ladies said they start out walking; however, it does not last.  They asked me how they can keep at it and not stop.  I asked them what motivates them to walk.  They had no definite answer.  I asked them if they had set a goal for the walking activity and their answers were no.  Without a motivation statement and an inspiration to keep you going, you will stop because they are key elements in being successful in your walking program.

 You are encouraged to create your motivation statement as to why you walk.  Determining why you do your exercise activity will provide your inspiration.  Read your statement out loud so you can hear it every day.

Tags: exercise, health, inspiration, motivation, Walk

It is finished for now!  We are a proud family of our “Live, Love, Laugh” marathon team.  My daughter has lost several of her toenails and several of her toes are black and blue and we will not talk about blisters!   My son-in-law suffered no injuries and had strength left over after the race.  They ran for the American Cancer Society.  My other son-in-law is walking around with cancer in his body at this time and taking pills to survive and he was there cheering our family runners on to the finish line.  Just wanted to share with you our happiness when we stood in front of the “Finish Line” with our family gathering together once again for each other.  That is what families do, right?  By the way, it was 32 degrees when they were running and we all were very, very cold.  As runners, they warmed up.  As followers, we stayed cold!  Hurray for the finishers and once again we thank them for raising money for their favorite charities; their training team; their determination and reaching their goals.  Thank you all from the bottom of our hearts.

Tags: charities, exercise, marathons, Rosalie Lynch, run, Walk

This is Rochelle and Mike Hoffman (Rochelle is my daughter).  I am leaving out today to go to the Chicago Marathon where they will be running for the American Cancer Society.  I have never walked in a marathon; however, I am challenging myself to advance in my walking levels.  Are you challenging yourself to go to the next level in walking?  You can and should to ensure creating your healthy body and lifestyles.  I am registering for the Shamrock Half Marathon in Virginia Beach as a walker and training starts on November 13th, 2009 even though the event is March 2010.  You need to train your body for long distance walking.  Do not ever consider yourself too old to walk in a marathon!  Write and tell me if you have walked in a marathon – I would love to hear about it.  We need to encourage each other and share our stories.  Well, off to Chicago and to cheer the “LIVE-LOVE-LAUGH” team to the finish line. 

Tags: exercise, health, marathons, Rosalie Lynch, Walk, walking, walking training

The next time you go for a walk why don’t you take the time to notice how many people do not walk with rhythm?  Their arms are swinging out too far; they are taking awkward steps in moving their feet or they are looking down as they take their steps. Their whole body is out of a rhythm. 

Why is it important to have a body rhythm when you walk?  It all has to do with the spine.  Because of the structure, shape and flexibility of the spine, our body is better suited for walking than any other aerobic activity.  Until you have felt the rhythm of a good walk in your own muscles, and the physical activity of a brisk walkout in your own mind and body, you don’t know what you’ve been missing.  I know when I get the rhythm going I am able to step quicker giving me speed and a comfortable posture which causes no pain.  It is also important to get the right shoes and socks when you venture out to work on your body rhythm.

When done properly our bodies are built for action and movement and it reaches its highest state of physical perfection in the act of walking. Whatever style of walking you choose, you can quickly create the rhythm even if you are race/speed walking.  When a person trains for a marathon, the important step to remember is to keep a consistent pace in your stride.  What they are saying is to get your rhythm going and keep it consistent to reach that finish line with a big smile.

Tags: exercise, health, Rosalie Lynch, Walk, walking rhythm