Walk
Go on a walk: We walk for
exercise - the health benefits of which are plentiful - but leisurely
strolls are rare in today's fast-paced society. Walking for no other purpose
than to enjoy the walk is an excellent way to live in the moment.
Since we're so used to viewing walking as a means to an end, here's a primer on
how to enjoy both a good old-fashioned, Zen-like saunter and a moderate
exercise walk.
Strolling
Keep a leisurely pace. Imagine you're walking with an elderly person. Better
yet, walk with an elderly person. It's good for both of you.
Relax your posture. Stick your chest out and throw your shoulders back,
inhale deeply, and "relax" into that position as you exhale. Let your
arms hang down freely and they'll sway as you walk. Your hips should sway from
side to side as well, especially if you allow your body's weight to
"sit" on one foot completely before you shift it to the other.
Look up. Don't just stare at your feet. One of the benefits of
taking a relaxed stroll is that you have a chance to notice things you've never
noticed before. Pay attention to your surroundings. Enjoy the scenery. Take it
all in. Listen.
Wander. Don't plot out a route. Don't designate a destination.
As long as you can find your way back, take random turns and explore new areas.
Avoid checking your watch (or if you're so inclined, learn to Tell
Time without a Clock).
Meditate as you walk. Many
Buddhists incorporate walking meditations into their routine. Be mindful as you
walk -- be aware of what each part of your body is doing and keep your
breathing even. Try to focus entirely on your body and keep your mind from
being distracted by sights and sounds that dispel your mindfulness. Be aware of
your path and the natural world around you. Just don’t get caught up in looking
at shop windows, listening to other people’s conversations, etc. Some people
find meditating easier to do while walking than while sitting still for
extended periods of time. You can also take the opportunity to ground and centre as you walk: Imagine that every time
you put your foot down, it connects with the center of the earth.
Choosing Your Route
Visit a forest or park. The benefits of
spending time in nature are numerous. By going outside for your walk, you may
experience benefits to your mental and physical health. Studies have shown that
spending time in a forest can provide far reaching health benefits including
reduced stress, lower blood pressure, a stronger immune system, better mood,
increased focus, faster recovery from surgery or illness, more energy and
better sleep.
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If
you live near a forest, then you might consider taking your walk on a trail
through the woods.
·
You
could also try visiting a local park or journey to a state or national park to
immerse yourself in a forest setting.
·
If
you live in the city or if the weather is bad, then you might try visiting an
arboretum or even a botanical garden.
Determine what you’d like to see. If you’re going on a stroll, part of the goal is to see
pretty things -- a beautiful tree, a flower garden, stately old houses. Figure
out what would make you feel happy on that particular day, and turn toward
whatever it is.
Decide how much exercise you want to get. If you want a stroll, you’re probably not going to want
lots of hills (though the views might be lovely). For maximum effect, you’re
going to want to do a hike with some extreme hills. On the other end of the
spectrum, you could try a walk with no hills on a paved, even surface.
Think about walking to work. Many of us don’t live within walking distance of work.
But for those who do, walking to work can be a great way to transition from
home to work and back again while getting exercise. It helps put you in the
right frame of mind for each place. If you have to dress up for work, consider
taking your work shoes with you and wearing walking shoes on the way to and
from your destination.
Be aware
of dogs. Loose dogs are one of the greatest threats to walkers. Choose
a route where you are unlikely to encounter dogs off lead. If you have to take
a route where you know you are going to encounter loose dogs, be ready to
interact.
·
Stay
calm. Walk away.
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Be
calm, and send calm energy toward the dog. Don’t act aggressively.
·
As
a last resort, pretend to pick up rocks -- most dogs will get the idea and move
away.
Walking for Exercise
Try walking for a half hour a day. You can do it all together or break it up -- either way
will give you enough exercise. You should be getting at least 150 minutes per
week of moderate aerobic exercise, like walking.
Walk at a moderate to fast pace. It depends on you and your fitness level. It’s also up
to you what you hope to achieve with walking. If you’re doing it with someone
else, do you want to be able to chat as you go? If you’re pushing a stroller,
do you want to move fast or slow?
Keep track
of your distance with an app or pedometer. Many smartphones now
have pedometers built in, if you own one.[8] There
are also some great apps to help keep track of your walking and motivate you
further. Check out the British Heart Foundation's website for some
recommendations, including MapMyWalk, Viewranger, and Walkmeter GPS.
·
You
can also think about getting a pedometer to analyze how far you are walking
daily, weekly, and monthly. Keeping track can help motivate you to continue,
increase your distance, and set new walking goals.
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Some
more elaborate fitness meters, such as the Fitbit, will also track things like
your heart rate and sleep quality.
Walk with a friend. Sometimes having a partner makes all the difference.
Find someone who also likes to walk for exercise -- maybe even a co-worker who
would like to walk to work or a neighbor who would be interested in a morning
or evening walk. If you’re not in the mood, knowing that you have a walking
date will usually make you get out there even if you’re feeling tired or lazy.
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