Walking Every Day Helps Keep the Pounds Off

Nothing gets you out the door more often than your dog! Thanks Annie!

Day13 
Minds In Motion Initiative 
30 Day Walk30 Challenge
 
Today's Walk30 benefit fact comes from the www.walking.about.com
(check it out!) "From the perspective of prevention, it appears that the 30 minutes per day will keep most people from gaining the additional weight associated with inactivity," said said Cris Slentz, Ph.D of the Duke University research team in a news release.".
 
It just makes sense that if you up the intensity of your walk you will reap more benefit ... that article goes on to say that if you up your heart rate  ... you will up your ability to stay at the same or even improve your body weight and waist size ... this sounds like a great reason to walk30.
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong!
Sue

Walking 30 Minutes A Day Has Huge Health Impacts!

Day 12          Minds In Motion Initiative         
                      30 Day Walk30 Challenge
 
This article was from a newsletter from Denise Austin.  The American Council on Exercise says walking is likely the best way to get active and stay healthy. After following 13,000 people for over eight years, they found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. Their advice? Start slowly and build up from there. Even five minutes a day is better than nothing!
Now you may know that walking helps your heart and reduces your waistline, but did you know it also cuts your cancer risk?  Researchers say a half an hour of walking per day can keep cancer at bay, or increase the survival odds of those who get cancer.  Why? Those who walk on a regular basis are much less likely to be obese, and obesity is a major risk factor for many types of cancer, including breast cancer.

So, instead of thinking of your daily walk as "just exercise," think of it as a gift you're giving yourself and your family — the gift of a long and healthy life!  Doesn't that just make you want to go put on your walking shoes right now? Sounds like a good idea! CHeck out some amazing health advice at this website: www.deniseaustin.com
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong!
Sue

Walking Can Help You Sleep!

 

 A calm mind helps when looking for a good sleep!

Day 11  Minds In Motion Initiative 

              30 Day Walk30 Challenge

Walking30 can help you sleep!  Spark People (www.sparkpeople.com) is an incredible website for those who are attempting to change their habits and move into a healthier lifestyle. Track your steps, your food and have access to a a wealth of health and fitness information... and it’s free.
This SparkPeople article about   How exercise can help you sleep.  In this article they site a lot of research that supports this theory and walking 20 to 30 minutes 3 or 4 times per week is one of the best ways to accomplish a number of sleep benefits.  It is also well known that sleep deprivation has a huge impact on our mental health and our ability to keep abdominal fat to a minimum.
 
One caution that they mention in the article is that you shouldn't race out the door just before you go to bed ... it can keep you from falling asleep right away.  Therefor, if you need to get your walk30 in before your head hits the pillow ... make it a slow easy walk that will calm you down.  Keep your interval training for an early morning or an afternoon walk.
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it … #walk30withmimi 

Walk On Strong!
Sue 

How to Avoid Falling on a Winter Walk

 

This is what happens when you don't handle the ice well!

Day 10  Minds In Motion Initiative 
 30 Day Walk30 Challenge
 
Even More Walk30 Winter Walking Advice  ... When the path is ice covered make sure that you are taking very small steps.  You want to keep your center of balance under your trunk.  If you are taking large strides it is very hard to recover from a slide. (ouch!)  Take great care and focus on your steps and what is under foot. In good clear weather we encourage everyone to hold their head high and look down the road which keeps your body tall and strong.  In the winter when the road or sidewalk is icy it is a better idea to keep checking where your feet are stepping.  You want to have many long walks this winter and most days the path will be clear. 
Walking in the winter can become a meditative process when you are focusing your awareness on your body and in the moment.
It was a little warmer today (-5 C) and there was a layer of water on the ice ... be especially vigilant when there is a little fresh snow cover or the ice is somewhat melted ... it is a lot more slippery in these conditions.
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong!
Sue

How to Know How Many Layers to Wear in Winter!

Some individuals are always dressed for the weather!

         Day 9   Minds In Motion Initiative 
              30 Day Walk30 Challenge
 
More Cold Weather Walk30 advice...
 
 When the temperature dips down it is more difficult to know exactly what is needed to stay warm but not to be over dressed. I usually just walk outside and if I am warm on my doorstep then it is possible that I am over dressed for an energetic walk. If I am feeling the cold a little bit ... I am probably dressed for the weather that day. Unfortunately once we get used to the weather and think we have it figured out ... it usually changes ... that is the walk30 life for you!
                                                                            

Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong,
Sue

Cold Weather Walking Advice ... Baby it's cold outside!

Super cold day last year ... like today it was sunny which makes things a little more bearable.

Day 8 Minds In Motion Initiative 

 30 Day Walk30 Challenge
 Today I am walking in the cold harsh winter air but it works for me as long as I have plenty of layers and defence against the wind. What ever it takes I will get out there for my 30 minutes.  Is tha tchallenge helping you get outside?  Let us know what changes you have noticed.

Cold Weather Walk30 advice... When the wind is blowing it seems a great deal colder so it is important to wear something that will cover your face when the wind is against you.  Wearing a shell that will break the wind is helpful too.
 
If it is possible you should start your walk into the wind and try to work it so that you have the wind at your back when you are heading home.
 
Make sure that you are wearing lots of layers because once you warm up you can always shed a layer while you are moving along then when you slow down you will need to add those layers back especially if you have built up a sweat.
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi

Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com


Walk On Strong,
Sue

Tips For Tackling Hills

Walking today on showshoes!

Day 7  Minds In Motion Initiative 

 30 Day Walk30 Challenge

It was a beautiful day today and even better when you are doing something active. Today was my first time on snowshoes and it is a workout! There were some hills to climb and it brought to mind some of the basics for walking hills  ...
Things to keep in mind when walking up hills:
- lift your head and look to the top of the hill as you move ... this provides the illusion that the hill is not as steep
- keep your lean (into the hill) to a minimum
- leaning forward too far or back will put added pressure on your spine
- keep your posture tall as you walk up the hill ... upper torso over the hips and hips over the knees
- knees should be slightly bent
- shorten your stride ... a long stride will act as a brake on an incline
- for a great cardio interval workout ... power up hills and recover downhill
Walking downhill remember:
- take it easy ... walking downhill is stressful for the knees
- keep your posture tall and lean very slightly forward
- let gravity assist you ... feel your heart rate recover ... breathing will slow down
- keep knees slightly bent
Get ready for the next hill repeat!
Now we are off to the hills to walk30 ... or more.
Let us know about your walk30 ... take a picture, post on FaceBook, Instagram, blog or tweet about it …#walk30withmimi
Walk with us in support of mental health on May 10th in the MIMI K W Walking Classic for more information and registration at www.mimiwalks.com
Walk On Strong,
Sue

Work Harder On Your Walk ... Get More Benefit!

Walking this morning with the Walk On Strong Group!  This was last year but it looks just like it did today ... slippery in spots.

Day 6   Minds In Motion Initiative 

                   30 Day Walk30 Challenge
How to get more out of your walk!  When I go out walking I think in terms of three basic paces after I warm up for about 5 minutes:
1. Steady pace - you are walking at a pace that you can continue for a long time and not feel exhausted ... it is not slow but it is not too taxing.  You feel as though you are getting a good steady walk going!

2. Tempo pace - is a faster walking pace where  you are pushing yourself and you are tired when you are finished and definitely ready to stop. Your heart rate is up and you are breathing a little harder.

3. Interval pace - this is your fastest pace ... you would use it when you are doing speed work and intervals.  If you go back in this blog a few days I talk about intervals and how great they are for building your fitness level, strength and your speed.  It is great to throw a few intervals of 20 to 40 seconds into every walk if you have a good fitness base. Always recover with a steady walk after your interval to get your heart rate down.
 
Let us know about your walk30 ... take a picture, post on our FaceBook page, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI KW Walking Classic for more information and registration at www.mimiwalks.com
So ... 10 K under my belt today and a wonderful talk with 2 fellow walkers ... what more can you ask for?

Walk On Strong,
Sue

Track Your Walking For More Success!

 

Calendar on the Fridge ... it works!!

Day 5 Minds In Motion Initiative 
    30 Day Walk30 Challenge
The calendar on the fridge is a pretty old fashioned form of tracking ... but the research tells us that if you journal online or even the old fashioned way and track your fitness you will feel better and accomplish more! 

 There are lots of apps that act as a pedometer or will record your walk with a GPS.  Take advantage of all the toys that will help you walk30 and beyond.
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
Walk with us in support of mental health on May 10th in the MIMI KW Walking Classic for more information and registration at www.mimiwalks.com


Walk On Strong,

Sue

Ways to Fit Your Walk Into Your Day!

              Dance30, Leap30, Jump30, Ski30                           ... do whatever you want ... just move!

 Day 4 
Minds In Motion Initiative                                   30 Day Walk30 Challenge
If you are having a hard time fitting in your walk30 and the cold wind is blowing consider just taking it to the mall ... start off with a serious walk around the periphery a few times and then do a little shopping or maybe head to the show.

Last night my walk30 was on the dance floor ... I teach a class on Wednesday nights that is just a blast ... show up and dance, dance, dance .... little yoga and relaxation and you feel like a million!  Put on the music, turn it up loud and treat yourself to a dance30 ... it counts!!
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
Walk with us in support of mental health on May 10th in the MIMI KW Walking Classic for more information and registration at www.mimiwalks.com

Your Body Was Made To Walk ... Everyday!

 

Day or night ... walking 30

Day Three - Minds In Motion Initiative 

 30 Day Walk30 Challenge

Wow!  I just found the Every Body Walk website through the most amazing video I have seen in a long time. This is George Halvorson the chairman and CEO of the Kaiser Institute in Washington DC. He is speaking of the countless benefits of walking just 30 minutes a day.

I would suggest that you watch it more than once because there is so much information packed into a short period of time.
I have always felt that you really can't do better than getting out and walking for 30 minutes a day but if you ever doubted that it is a powerful practice you won't after you see this video.
I am heading out the door with Dave in a few minutes to walk30 (or so) with the Walk On Strong group in Waterloo and I have to say that I feel even more motivated.
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi

Walk On Strong,
Sue

Day 2 What Can A Walk Do For You? Unbelievable benefit!

Day Two Yahoo! ... the sun is out herein KW!
Minds In Motion Initiative - 30 Day Walk30 Challenge is going to make a difference in your life! 
Check out this cool video that will give you a whole lot of reasons and motivation to do that Walk30! It’s definitely a call to action and it will blow your mind. Check this out!!

                
      23 and 1/2 Hours By Dr. Dave Adams
... Never waste time wondering if it is a good idea to walk30 ... never. 
 
Let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi
 
Walk with us in support of mental health on May 10th in the MIMI KW Walking Classic. For more information and registration at www.mimiwalks.com
Walk On Strong!

Sue

MIMI Day One is Done!!

Who Knew there was a park here!

I had a great Day One Walk30 on my way home from a MIMI meeting ... almost exactly 30 minutes ... just a few more.  I hope you got out there for the first day of the MIMI 30 Day Walk30 Challenge.
Post on our FaceBook page or leave a comment and your name will be in for some cool shirts and other great stuff.
Walk On Strong!
Sue

Day One on January 19th! The MIMI 30 Day Walk30 Challenge has begun

 

Get those feet out the door, to the mall or on the treadmill ... whatever it takes!!!

Hey there,
Minds In Motion Initiative - 30 Day Walk30 Challenge begins TODAY!!!

The Minds In Motion Initiative (MIMI) wants to get everyone walking30 ... that’s 30 minutes a day every day for 30 days. We are going to give away some prizes and post every day with some motivational tips and information to help you get out the door for a walk.

The 30 Day Walk30 Challenge is beginning now and we want you to help us ... let us know about your walk30 ... take a picture, post on FaceBook, blog or tweet about it …#walk30withmimi

Walk with us in support of mental health on May 10th in the MIMI KW Walking Classic for more information and registration at www.mimiwalks.com

Walk On Strong!!
Sue

Sue

A new fun Walk30 Challenge

 

Walk Walk Walk!!

Join the MIMI 30 Day Walk30 Challenge!!
 
HOW?
- post on our FaceBook page "I'm in!"
- send us an email to info@mimiwalks.com
- post about your walks with a picture or story on any MIMI social media platforms and get even more chances to win good stuff!
 
WHY?: In addition to burning calories and making you feel great, check out this head-to-toe list of what walking can do for you:

Boosts brain function by ramping up blood flow, so oxygen and nutrients get to all parts of your body better, including your brain.
 
Stimulates the release of mood-boosting endorphins and eases anxiety and depression. Walking can help improve your sleep, too, so you're less drowsy and irritable.
 
Strengthens your heart and lungs, makes arteries more elastic, and keeps your blood pressure in check.
 
Helps get your digestive system moving and promotes normal bowel function.
 
Builds muscle, increases flexibility, strengthens bones and relaxes tense muscles.
 
Monday, January 19th Day One! Jump on the Challenge!
 
Info above compliments of RealAge.com

Special Walk30 Challenge!

Minds In Motion Initiative 30 Day Walk30 Challenge

THE MIMI 30 DAY WALK30 CHALLENGE is joining forces with me and the Walk30 idea to create an event that will last 30 days and hopefully help everyone toward a healthier January and possibly encouarge a regular walking habit throughout 2015.
 

Monday January 19th is day One!
 

Do you have a resolution around better health?
 

The Minds In Motion Initiative (MIMI) has decided to make it easier for everyone to meet their goals by creating a reason to get out there and walk 30 minutes a day (Walk30) for 30 days ... and we are also giving you a chance to win some nice bling. We are giving away long sleeved technical shirts ... those great shirts that wick away moisture, keep you cozy and a great first layer ...10 of them!
 

Like the KW Walking Classic page ( link below) in the next few days before the MIMI Challenge and during the 30 day challenge and if you post here about your walks your name will go into the draw once more, also if you Tweet ‪#‎walk30withmimi‬ or send a picture from your walk to Instagram  .... spread the word and you will have more chances to win.

 

KW Walking Classic 

Stay tuned for more announcements and prizes as the MIMI Challenge rolls on.

My posts with information for walkers will be here and also posted on FaceBook, Twitter and Instagram.
 

If you post a reply or share this post you will start to get those chances to win building up!
 
Come #walk30withmimi ... lots of fun!

Walk On Strong!

Sue

Day 8 Why Walk? Top 10 reasons to get out there!

What are the top 10 reasons to walk?

  I just wanted to share this Top Ten list with you again from medicinenet.com ... it is a great list and I think that there are times when you just need to look at the facts and give your mind a good reason to get your body working.  

This week has been bitterly cold here in Canada and if you need a reason to stay indoors ... sub-zero temperatures will really do the trick.  I have been making an effort to get out the door more often in a day and walk a little more than my 30 minutes so having this handy list to read through definitely helps to silence my fitness rebel ... for a little while any way. :)

It doesn't matter whether you walk for 10 minutes at a time or if your pace is slow you just have to walk to get huge physical and mental health benefits.

1. Walking prevents type 2 diabetes. The Diabetes Prevention Program showed that walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%.
 
2. Walking strengthens your heart if you're male. In one study, mortality rates among retired men who walked less than one mile per day were nearly twice that among those who walked more than two miles per day.
 
3. Walking strengthens your heart if you're female. Women in the Nurse's Health Study (72,488 female nurses) who walked three hours or more per week reduced their risk of a heart attack or other coronary event by 35% compared with women who did not walk.
 
4. Walking is good for your brain. In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. Think about that!
 
5. Walking is good for your bones. Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs.
 
6. Walking helps alleviate symptoms of depression. Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%.
 
7. Walking reduces the risk of breast and colon cancer. Women who performed the equivalent of one hour and 15 minutes to two and a half hours per week of brisk walking had an 18% decreased risk of breast cancer compared with inactive women. Many studies have shown that exercise can prevent colon cancer, and even if an individual person develops colon cancer, the benefits of exercise appear to continue both by increasing quality of life and reducing mortality.
 
8. Walking improves fitness. Walking just three times a week for 30 minutes can significantly increase cardio-respiratory fitness.
 
9. Walking in short bouts improves fitness, too! A study of sedentary women showed that short bouts of brisk walking (three 10-minute walks per day) resulted in similar improvements in fitness and were at least as effective in decreasing body fat as long bouts (one 30-minute walk per day).
 
10. Walking improves physical function. Research shows that walking improves fitness and physical function and prevents physical disability in older persons.
 

Thanks to the source: http://www.medicinenet.com

Give yourself a high five if you have made it out the door for your walk30 for the past week!! If you have missed a few ... that's okay too because we all have to miss a few now and then.  It is all about starting again that is where the magic is ... in the beginnings that we keep initiating.

Walk On Strong!
Sue

Walk with us on May 10th in the MIMI  K W Walking Classic 
Give yourself a goal to walk toward ... 5K, 10K or Half Marathon
The only chip timed race in Canada exclusively for Walkers of all varieties.  Early Bird Prices are happening now!



 

Day 1 Should We Resolve to Move Toward our Best Self?

Now is the time to create goals and habits that will build a healthier life

MOVE YOUR BODY CHANGE YOUR MIND

I LOVE January first ... I don't know about you but this is just the best time of year for looking at yourself in mirror and asking the tough questions ... the one I keep asking myself is: Why do I keep getting in my own way when I just want to live my best and healthiest life?

I just got back from a family Christmas in Alberta and I find that when I am out of town and on a vacation it is even harder to eat a healthy diet and keep up with my walking habit. If you throw Christmas and the massive number of treats and occasions that revolve around all the worst kinds of indulgences ... well ... you get the picture.  

On every news stand the magazines are prophesying the latest way to lose that belly or shed the holiday weight ... it all adds up to the fact that we over indulge and then beat ourselves up over what we have done to our body. We do it every year and create more stress in our lives and it isn't just our body that suffers it also effects our mind.

I am not sure I have the definitive answer on this question but I am resolved to look at what is getting in my way very closely and bring you some useful ideas and challenges in the walk30 blog this month. 

In the meantime I would suggest that you join me in walking30 today and for the next 30 days ... if you miss a day ... be kind to yourself and just keep on getting out the door.

It seems that we are made to reinvent ourselves so if you are ready to create the best and healthiest you in 2015 ... you are in good company.  Please share ideas and walks with me in the comment section or on Facebook ... I would love to hear about your walks!

Today was a work holiday so I challenged myself to get out for a longer walk  ... it was bitterly cold here with strong winds but I dressed in a lot of layers and it wasn't too bad after all.

Why should we keep walking toward a healthier version of ourselves? ... because we are worth it! 

Happy New Year to all!

Walk On Strong!

Sue