Okay people...
I have not been around for a while, enjoying some time out...ha ha. I wish! More like whizzing around trying to keep the balls in the air and survive the process!
One thing that has been happening, is , I have been maintaining an exercise regime. And I am back on track, in my chosen exercise. of running
I have fallen by the wayside on my Yoga, apart from my daily morning workout... but I persevere!
So, I got to thinking about my exercise; about what I do, achieve, what impact it has and what I do enjoy.
One thing that is always present in my life, is walking. That played a huge part in my comeback after Mr OF had his heart attack, a year ago... and I wrote posts on that at the time.
The first one:
healthunlocked.com/strength...
and the one where I met my walk/talk counsellor for the first time.
healthunlocked.com/strength....
I am still meeting with my counsellor but now , only every six or seven weeks or so.
The walking is good... all walking is good... but, what if want to add a bit more into the walk?
Good news ! We can !
The NHS backs up the walking bit... as do many eminent research studies..
"...walking briskly can help you build stamina, burn excess calories and make your heart healthier."
Okay then!
We all know, walking is free, you don't need a gym or any expensive gear, apart from the right shoes!. A touch of decent weather could be helpful too .
You can do it inside or out, on your own or with someone else. Any time and more or less, anywhere!
Taking it up a notch : Why?
Well, I think most of us know how much exercise, over a day or a week, is beneficial to us, but we can if we wish enhance that walking time:
We can begin quite simply, by shaking the walk up. How?
Intervals
Well, we just speed up and then slow down! . Walk for a while at what is a regular pace for you, then walk for the same amount of time at a speedier pace. A bit like what was once called Scout's pace. That was walk for 50 paces, and then run for 50 paces, but we don't need to run, just walk faster
Engaging the Core.
Be aware. Tighten your glutes, and pull your tummy in and back. Think as you walk, about what you are doing and walk with a firm, strong step.
Building up the body
Walking is a great exercise for strength. Giving our legs a work out during the walk is impacting our leg strength and giving us a cardio' workout too! There are some exercises that we may, if we don't feel too self conscious, be useful.
After walking and warming things up, then stop and do a few squats... 5 to 10... walk for another short time then repeat. We can do this a few times during our walk.
Lunges?
Hmmm. I am not sure how many of us would be keen to do this in public? I know where I walk, there is no one around anyway, but for some of us it may be a lunge too far.
But, walk for five minutes, and then do another five with walking lunges!
How do we lunge? Well...we step forward with the right foot and bend the right knee over the right ankle. Lower the left knee down toward the ground, keeping the back upright. Press down through the right heel to stand up, then step out with the left foot forward.
If we are inside...time for five minutes. After walking for five minutes, do three sets of 10 repetitions of either squats or lunges.
Upper-body strength training
No weights needed! To begin, quite simply , swing those arms as you walk. Then locomotive style shunting movement. ( Okay, so it looks weird)!
Take it up a gear...squeeze those upper arms... arms bent at the elbows,,, 90 degrees and squeeze those elbows to the back... 30 second hold with repeats Same then but in front of the chest... 30 second hold , with repeats.
Mindful moving
Breathe.... and think about the breath. We have had so many posts on breathing, especially on the running forums!
Breathe in through the nose and out through the mouth. Use the walk as a time to think, to reflect and make it time for you. The thoughts come and they go, but if you feel the thoughts are taking over then focus again on the actual breath.
Breathe with a meditative mantra... Peace in...Stress out....Peace in...Stress out.
That's it... we could all practice bits of this at home, and in the garden maybe before we head out into the big, wide world... but, if we wish, this could be a great way to just use, an exercise that we all do at some time to impact our physical and mental health, even more
Okay... maybe if anyone reads this.. you could let us know what you feel.. do you use walking as part of an exercise routine.. if so, let us know, please
Looking forward to hearing your thoughts.
Oldfloss x.
PS. If you have not had a look there before, take a look at Active 10 our walking forum... Loads of great ideas there and the latest from CBDB .. a butterfly walk... I love it... I intend doing one asap.
Maybe we could flutter our arms on that one too... more exercise
