Why You Need To Take A Walk – Every Day!

For good health, longer life, more energy and an uplifted mood,  you need to take a walk every day. If you can’t fit the suggested minimum of 30 minutes a day into your schedule, break it into 2 or 3 shorter segments. Ideally, you want to be taking 10,000 steps a day. Little techno gadgets like fitbit ttps://www.fitbit.com/zip will track your steps for you.  If walking is your primary exercise, you can make it aerobic by gradually increasing distance, incline and speed.

WALKING

INCREASES metabolism, muscle, mental and physical energy, oxygen intake.

DECREASES stress, risk of stroke, heart attack, osteoporosis, diabetes.

IMPROVES sleep. ELEVATES mood. HELPS in losing weight and maintaining weight loss.

HOW TO WALK

Start at a slow, easy pace.
Head up, back straight, arms relaxed.
Lift shoulders up, back and down.
Breathe deeply.
Gradually increase speed.
Attain a steady pace with a good stride.
Bend your arms at 90 degree angles. Pump them
back to your rear end and forward to mid-chest.
The faster you move your arms, the faster your feet will move.
Be aware of the movement of your body and
develop a sense of rhythm, grace and flow.

WANT TO LOSE WEIGHT?  Add an extra 2,000 steps to your daily regimen. Take a 10 minute after dinner walk and you’ll increase metabolism and aid digestion.

LEARN MORE: www.walking.about.com

“Above all, do not lose your desire to walk. Every day I walk myself into a state of well-being and walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.”  Soren Kierkegaard

For more on exercise and walking:  Make the Best of the Rest of Your Life http://tinyurl.com/ptudzr3

 

Laugh Your Way to Health and Happiness

WHAT IF…. You could improve your health?  And your mind? And your mood?

WHAT IF…. You don’t need anything outside yourself to do it? You can do it right now? You can do it any time, any place?

GREAT NEWS – you can! Laughter is a magic potion that has instantaneous  positive effects on body, mind and spirit.

LAUGHTER
Produces endorphins that counter stress
Boosts the immune system
Relieves pain
Increases blood flow
Stimulates the brain
Aids memory
Improves mood
Raises self-confidence
Transcends negative thinking
Creates a bond between people
Expands awareness
Changes perception

Experience the power of laughter:  Laugh Out Loud

Seeing the humor in life, laughing more is the fastest, easiest way to change outlook and experience.  Laughter lifts spirits and instantly diminishes feelings of fear, depression and anger.  When we feel good, we are kinder, more generous and make better decisions.

A man proudly showed his 4 year old son the company car he had received along with his promotion.  “Wow,” the boy said, “that’s a really nice car. Where did you get it?” “My boss bought it for me,” replied the father. His son’s eyes widened, “Mommy bought you a car???”

WORDS TO PONDER

“Humor is the great thing, the saving thing. The minute it crops up, all our irritation And resentments slip away, and a sunny spirit takes their place.”  Mark Twain

Quick and Easy Stress Release

STRESS TEST: Make very tight fists with both hands and hold to the count of 5. Let go. Notice the lingering tension in your hands. 

STRESS = TENSION

To release the tension, shake your hands and wiggle your fingers, interlock fingers and stretch. Notice the difference. Stress that is not counteracted and released builds up in the body causing chronic pain. Stress muddles thinking and puts emotions on edge. 

We find situations stressful when we feel threatened and because of what we tell ourselves: I’m in trouble. I can’t keep up. I’m losing control. I’m not getting what I want, expect, need…

         Change your interpretation of a situation and you change its effect on you.

The body reacts to what the mind thinks. Changing  perception changes physical and emotional reactions. It works the other way around as well. Relaxing the body calms the mind and emotions.

We  accumulate stress in our bodies all day long from pressures large and small, real and imagined. Here’s how to let it go…

BREATHE: Just 3-5 minutes of deep breathing a couple of times a day can reduce mental, emotional & physical stress.

SOUND: Energy moves on sound. Talking, sighing, crying releases emotional tension.

LAUGH: Laughter increases blood flow to heart & other organs countering contraction of blood vessels caused by stress.

MOVE: Exercise, stretch, walk, dance. Movement helps release tension and repair physical damage caused by stress.

LISTEN to classical music. WRITE about your feelings. THINK positive thoughts.

People who are pessimistic, inflexible and see themselves as victims are more vulnerable to stress, depression and disease. See previous post: Common Causes and Dangerous Effects of Stress

WORDS TO PONDER

 “For fast-acting relief, try slowing down.”  Lily Tomlin