Create a positive routine.
Walking gives you energy by releasing endorphins, and provides a natural release for pent up feelings. Walking burns fat which helps you lose weight and reduce stress. It also strengthens our muscles and bones. When you walk it improves your heart and can help with lowering cholesterol. Walking reduces your risk of diabetes, improves your lungs and builds up an immunity to diseases. It also increases flexibility of our muscles and range of joint motion. It improves our lungs, and also relaxes you and will ultimately improve your sleep!
Go the Distance!
First of all, find a partner or go it alone, family, pets, friends. Buy some good supportive walking shoes. Studies show that even small amounts of brisk walks can improve your health. You can walk at any age, from childhood through your 70’s and 80’s. It is the most inexpensive exercise that you can do. It is a great time to reflect and meditate and just relax!
Before and after you walk.
First of all, wake up your walking muscles, to burn more calories by just walking in place. You can stretch if you like. Eat a light carbohydrate-rich snack such as a banana or yogurt about 20 minutes before lacing up. Why? It prevents blood sugars from dropping.
After your walk, eat a complex carbohydrate protein combo of veggies, chicken, salmon and or black beans. Pick a protein and eat a palm size serving, and fill in with some delicious veggies.
What happens when you walk?
Your heart rate revs up from about 70 to 100 beats per minute (bpm), at this point, your muscles are warming up and begins to release lubricating fluid and you burn on average 5 calories per minute, as compared to 1 per minute at rest.
Your heart rate increases to about 140 bpm’s! You are now burning 6 calories per minute, and your blood vessels expand to release body heat. Now you will start to sweat! During this time, your body releases hormones, and endorphins. Insulin, which helps store FAT, drops as you burn more FAT. The best part, is that after a good walk, your body will continue to burn calories for up to 1 hour.
So, grab yourself a partner, or go it alone…..its a very fun way to exercise. Start the New Year with a new habit that will keep you fit for years to come.
…..remember to make a memory everyday and don’t apologize for who you are….Rebecca