The Latest in Conni’s Walking Blog
3.5 mile walk this a.m. It was cool and had no route, just mixed it up. Sometimes my walking buddy dictates the pace and this a.m. was fast.
Happy wednesday fellow walkers!
I got my Garmin watch/tracker cooperating, as you can see by the photo, and I’m remembering to turn it on. 😊Most importantly, I’ve walked all my days except Saturday, which was a travel day and a quick turnaround, so, I walked Goose a short bit before we arrived in Albany. This walk was truly 10 minutes in the woods off the side of the road. Yep, 10 minutes but I walked!
Five surprising benefits of walking that just came out from Harvard Health Publishing:
1. It counteracts the effects of weight-promoting genes. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.
2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the number of sweets you consume.
3. It reduces the risk of developing breast cancer. American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week.
4. It eases joint pain. Studies have found that walking reduces arthritis-related pain.
5. It boosts immune function. Those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter period duration, and their symptoms were milder.
For more information on this article check out Staying Healthy, a newsletter from Harvard Health Publishing.
Keep up the good work everyone, and please send directly to me a picture and a stories about walking. Happy you are all doing this for you.
Happy trails to you all,
Conni
First Week of our June Walking Challenge!
Welcome to the first week of June, and the first week of our walking challenge. Why June? Take accountability for yourself. You are not competing against anybody else, and maybe you will feel the difference in many ways. I chose this month because the longer days help to inspire us to get out and enjoy the beautiful mornings or evenings. It takes more than 30 days to create a habit, but this might be the best habit you develop for your well-being and lifestyle.
Now, because I am a morning person, I will share this: our circadian rhythm is affected by several factors but one of the biggest is our light environment. When it’s dark outside, our eyes naturally signal to our brains that it’s time to feel tired. Our body then releases melatonin, which is the chemical that makes our body tired and puts us to sleep.
Likewise, when it’s light outside, our circadian rhythm tells us we should be awake.
Morning light sets off a cascade of hormones and neurotransmitters that make you feel good.
It makes complete sense, then, that the closer we align to the natural light of day, the healthier we will feel. So, in addition to being an early riser, I am also a morning walker. Being outdoors is key.
The walking fundamentals clinic I held earlier this week was well received, so much so that I never pulled out my phone to take pictures.
Please continue to follow along with stories and pictures from others. And please send stories and pictures of your journey to Coremove12@gmail.com so that I can share with others who are on the same challenge. There are many factors that get in our way, but we need to take care of ourselves first in order to take care of others.
Keep track and journal along with this adventure. Trust that if we feel better, we make better choices in the rest of our lives, including food, alcohol, and sleep.
Happy trails,
Conni
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Walking Clinic and Walk!
Join my Thursday, June 1 Core Movement Pilates Studio walking clinic, 5pm, followed by a walk on the river trail. Learn how to get the most from your walking practice. $25 fee. Contact Conni via email or call 541-390-9801. Let’s walk our way to fitness and summer fun!
While walking in cold weather, wearing a scarf around the neck and a hat is highly suggested. We lose a lot of our body heat through the neck and head. My Chinese Doctor always suggests a scarf during colder weather (any draft including indoors) wards off colds and sore throats.
Make your lungs happy. Another good reason to mask up or use your scarf while winter walking and other sports is moisture and heat warm and add humidity for each breath in, which is much easier on the respiratory system.
No doubt cold weather can be hard on your health, but there may be a silver lining or two, according to Harvard Health.
Winter and its chilly temperatures are a mixed blessing when it comes to our health. Although it’s a bit theoretical, cold weather may also help us slim down by stimulating metabolically active brown fat. Information from Prevention states that winter walking people burn 34% more calories when they hike in cold weather than when they do in more mild conditions. Think about it: trudging through snow or walking into the wind takes more energy. The invigorating cold air can clear your mind and reduce stress, which can be helpful for weight loss.
Keep up the good work in these wintry months and you will be happy you did.
Madisen Petersen
Madisen Petersen’s snowy walk photo. Madisen says, “We enjoyed a slow quiet walk this morning in the beautiful snowy woods.”
Liz Lefber
Liz Lefber’s morning walk photo
Debbie Toolan
Posture is Key!
First and foremost, posture is key. It’s at the top of the list for improving your walking practice and here’s why:
Breathe easier
Improve mental clarity
Have less skeletal discomfort, such as:
o Low back pain
o Foot issues
o Neck and shoulder issues
Gain more muscle recruitment (more calorie burn)
Each time you are out walking take frequent posture checks. Good posture and technique can make it feel easier and more fluid and natural. Trust me on this one. It can even change your mind set.
Keep your chin up. Look toward where you are going - 8-10 feet ahead. I understand we must look down once in awhile, but always lift your chin back up.
Collar bones should be wide, enabling the shoulders to soften down your back.
Keep your sternum soft so the upper back doesn’t arch.
Be aware how you are carrying your pelvis. If the pelvis isn’t organized, it will be difficult for the driving forces of the feet to move and be in the right place (chicken or the egg). Read above again regarding skeletal discomfort.
Try not to be stiff. Swing your arms. Arms should not come up higher than the bottom of your sternum and try to get your straight arms behind your hips. I will be going into greater detail regarding arm swing on upcoming videos.
Posture = enjoyment
Conni has a YouTube Channel!
What is a Walking Coach?
A walking coach is someone to assist you in your walking to achieve better results. Someone who has extensive background knowledge when it comes to walking and ways to improve your walking skills, and bring enjoyment and enthusiasm to every step you take. That is why I’m here, to offer you my professional expertise. And to guide you to be accountable to yourself.
About Your Coach
Conni has been facilitating walking workshops for over 25 years (Posture in Motion) and has been a walker for 25-plus years. Conni has trained for and has finished three marathons as a walker (all under six hours) and numerous shorter races. While teaching at Rancho La Puerta, Conni was introduced to walking with the “Reebok Body Walk” program the Ranch offered. Conni was just starting to teach and earn her certification in Pilates at that time and went on to teach her own walking workshops under the title “Posture in Motion.” She put a lot of what she was learning from her Pilates training to work in her personal walking. Conni defines a true walker as being someone who walks at least 5-6 days a week.