Hey Lady, Sir, Keep it Moving!

Here in the U.S. and other Northern hemisphere locations, the ‘big reveal’ is about to occur. How we spent the Winter months is about to be revealed. The Summer Solstice and warmer weather are on the way. We will be shedding clothing like animals shedding fur. Whether you bought the membership at the local ‘Y’ commercial Gym or made the purchase for an in-home exercise unit, now is your time to show the world the results! We still have some time left to get the beach body, tank top ready for the rest of us.

Okay, maybe none of those rhetorical statements apply to you. Perhaps you could care less about how others view you, but if for no other reason, consider your Health. According to an article in the Harvard Health Publishing online mag, [walking] “…touted as “the closest thing we have to a wonder drug,“ in the words of Dr. Thomas Frieden, director of the Centers for Disease Control and Prevention. The latest research shows that sitting may be more harmful to your health than smoking. Physical activity such as walking can help improve health even without weight loss. People who are physically active live longer and have a lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers.

The benefits of just walking are numerous. Your cardio, aerobic, toning workout can start with a 10-minute walk away from your home. You can start with a walk around the corner for ten minutes and then increase each week’s distance and length of time.  Here are some quantifiable results of walking and exercising:

• Boost memory, reduce risk of Alzheimer’s, dementia
• Slows cognitive decline, increases blood flow to the brain
• Improves heart health and increases lung volume
• Reduce cholesterol and risk of cardiovascular disease
• Lowers blood glucose levels, better glucose tolerance
• Improves vision, walking relieves pressure associated with glaucoma
• Improves mood. Stress weakens the immune system. A short brisk walk can reduce stress.
• Weight Loss. Reduces 32 obesity genes in the body.

So, you don’t want to ‘go at it alone? There are ‘meet-up’ groups that walk together at specific locations. Early morning walkers can be found at Mall near my home. I found this by accident. I saw a full parking lot at 8:30 a.m. and thought I would run into MACY’s to grab a gift for a client. To my surprise, both levels were full of senior ‘Seasoned’ citizens. They were all walking in the same direction. They walked in a clockwise rotation on one level and the other level, a counterclockwise course.  Woe is unto you if you break the pace or go in the opposite direction of the said level. I was astonished at the speed and endurance of the walkers. As I looked in amazement, I realized I was standing and not moving in step with the others. I felt as if I stood on hallowed ground. It was time to find the exit or get in action.

WALKING:  Here are some thoughts to consider.

• It’s FREE! No gym membership required
• No special equipment or gear is needed
• Personalize your schedule. Go when time permits
• Personal trainer is not needed. (Of course, if you get the hang of this, you may need one).

Ready to get started?  The beginning of a new journey is the first step! NIH (National Institute of Health) has a few tips for you:

Setting realistic goals—such as walking 10 to 15 minutes, three times a week—and having a plan to reach them will improve your chances of sticking with a walking program.

Think about the following as you set your goals and create an action plan:

Goals

• How far and how often you will walk to start
• Where you want to be with your walking program in 6 months
• Where you want to be in 1 year

Action Plan

• Where you will walk
• What days and times you will walk
• Who your walking buddy or support person will be

Divide your walk into three parts:

• Warm up by strolling.
• Increase your speed to a brisk walk. Brisk walking means walking fast enough to raise your heart rate while still being able to speak and breathe easily.
• Cool down by slowing your pace.

 SAFETY?

Some places are safer to walk when you are outdoors than others. Keep safety in mind as you plan when and where you will walk.

• Be aware of your surroundings. If you wear headphones while walking, keep the volume low enough to hear car horns, people’s voices, barking, and other sounds and noises.
• Walk with others and take a phone and ID, such as a driver’s license.
• Let your family and friends know where and when you walk.
• Be careful walking around large bushes, parked cars, and other barriers that may block your view of traffic or other people.
• Watch out for uneven or slippery streets and sidewalks; or holes, rocks, or sticks that could cause falls.
• Walk in an indoor mall or shopping center if you don’t feel safe or comfortable walking outside.

What to do Now?

If weight loss is your goal, consider making some dietary changes. Remember, if it is Weight Loss you desire, you didn’t Gain it overnight. So, don’t be concerned if you aren’t high school-skinny after five (5) days. I’m Just Sayin’. Eating a plant-based diet can increase your chances of significant weight loss. Fruits and vegetables metabolize quickly and provide the nutrients, enzymes, and fiber needed for good health. Try to eat one raw meal daily.

Drink water to stay hydrated. Every cell in the body benefits from water. Sleep, rest is as essential as food. The body needs to recharge just like your mobile devices. Lack of proper rest is detrimental to your health. “Go to bed/sleep”.©

Go to the Source

https://www.niddk.nih.gov/health-information”>
https://www.nhs.uk/live-well/exercise/walking-for-health/
https://www.health.harvard.edu/staying-healthy
https://my.clevelandclinic.org/health/diseases/10783-metabolic-syndrome/prevention<
https://www.vox.com/science-and-health/2018/6/19/17479094/summer-solstice-2018-june-21