What if I took my EarPods out of my ears while I walked, what would I experience? My, oh my, you’d hear birds singing. You’d hear the wind blowing through the trees. You’d hear dogs barking, kids playing, and the music of life. It’s all there waiting for us to join in. Life celebrating life each moment. There’s music in the sound of men and women working. There’s music in the sounds of children playing games. There’s music all around us. Don’t miss it.
walking
Today’s Health Tip ~ What Are the Health Benefits of Walking?
Health benefits of walking
You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:
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- increased cardiovascular and pulmonary (heart and lung) fitness
- reduced risk of heart disease and stroke
- improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
- stronger bones and improved balance
- increased muscle strength and endurance
- reduced body fat.
Walking for 30 minutes a day
To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.
What if I went for a walk and didn’t listen to music or a podcast?
What if I went for a walk and didn’t listen to music or a podcast? Walking is a way of letting our thoughts run through our mind and gradually sift themselves out. Walking is a way of clearing the cobwebs and bringing us insights on issues that concern us. Walking is a way of connecting with nature and other walkers. There are lots of benefits to walking especially if you are walking with someone you love.
Today’s Health Tip ~ Practice Self Care
Setting aside time to practice self-care may help reduce your stress levels.
Practical examples include:
- going for a walk outside
- taking a bath
- lighting candles
- reading a good book
- exercising
- preparing a healthy meal
- stretching before bed
- getting a massage
- practicing a hobby
- using a diffuser with calming scents
- practicing yoga
Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout.
Taking time for yourself is essential in order to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.
Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness.
Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:
- lavender
- rose
- vetiver
- bergamot
- Roman chamomile
- neroli
- frankincense
- sandalwood
- ylang-ylang
- orange or orange blossom
- geranium
Using scents to boost your mood is called aromatherapy. Several studies suggest that aromatherapy can decrease anxiety and improve sleep.
A Better Life ~ Finding What’s Works
I’ve read a lot about mediation and how good it is for us. I don’t doubt it. It doesn’t work for me. Yet, I wonder if I’m meditating when I walk on a wilderness trail, canoe on a river, sip iced tea at an outside table and watch the world walk by. It’s important to quiet the mind, we only have to find out what works for us.
A Better Life ~ The Rainbow Will Appear
There are somethings you don’t get over, you just get through. These are the tough things. We’ve no choice but to keep going, keep hoping, and keep looking for the rainbow up ahead. Keep on walking, the rainbow will appear at the right time.
A Better Life ~ Life is Better When You Feel Healthy
Life is better when we’re healthy. You know what it’s like to wake up with a back ache – ouch. It seems like we hurt all over. It feels so good when the back ache disappears into a memory. is it time to consider doing all the things that encourage good health and feeling good? You don’t have to start big, but start. A baby step at a time. Here are some ideas.
- If you like bread, knock it off a couple of days a week.
- If you like dessert after a meal or while you watch TV, switch out to fruit or popcorn a couple days a week.
- Go for a walk after dinner. You don’t have to walk a marathon, once around the block.
- Before you know it these small habits will take traction and you’ll be expanding them.
🍎 Health Hack: Walking & Weight Loss
Walking is a lower-impact exercise, meaning it doesn’t stress your joints. According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h). A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6 Trusted Sources). To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.
Health Hack: Walking & Breast Cancer
“[Walking] reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.”
Source: Healthbeat Harvard Medical School
Health Hack: Step it Up
Even if you go to the gym six days a week, the real key to lifelong fitness is to simply be more active and walk more in your day to day life. Try making a conscious effort to walk whenever and wherever you can: to the grocery store, to get your afternoon coffee or go on a post-dinner stroll with your family. Try and aim for at least 10,000 steps a day.
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