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