writerSandy
  • home
  • bio
  • events
  • teaser tuesday
  • blog
  • book of shadows
  • potions & herbs
  • contact

Hollow Bones

"In our life there is a time of wonder. Walking with the ancient ones as they share their world. And the dancing voices are carried by the wind. As I walk this sacred ground, I know I'm not alone, and I thank Mother Earth."  ~Alex Davis, Seneca Cayuga

Walking for Exercise

4/23/2020

0 Comments

 
Picture
Last week I talked about the health benefits of walking.

But walking isn’t the perfect exercise. Why? Because most people just walk. They do the same thing day after day, which usually means a comfortable pace following the same route every time.
​

The result of all this sameness is that you get bored, both mind and body.

Walking is cardio exercise that makes our heart and lungs stronger, but it does little, if anything, for your muscle strength. That’s why the American College of Sports Medicine recommends that all adults also strength train least twice a week. And strength training, combined with walking, boosts your results in both activities. Depending on what your personal goals are, strength training may be just as important for you, especially if you want to firm up, and keep your metabolism revved up. 
Picture
I attempted to do 30 straight days of yoga in February, following a 40-minute routine on Roku. I loved it. It helped me calm and focus, and I was surprised by how much it helped me strengthen my abdomen in addition to stretching. But I was not able to establish my practice as a routine to do for the rest of my life. Two people in my group have been successful—they’re at 90+ days now. And I’m now determined to incorporate yoga practice into my life, but it can’t be my only exercise.

So this month I’m back to walking every day, but with a more structured approach. I’ve laid out my personal walking routine below. 


Picture
I use a Fitbit to track my steps. My son uses an Apple watch. My husband prefers to carry his phone and use the MapMyWalk app. There are others, just do a little searching on your phone and find one.  Or, you can simply pick a route and do a “walk test” using your car odometer to gauge the distance.

You’re also going to want to do a walk test. One of the best ways to stay motivated is to see your progress, and to do so, you need a baseline. So, before you start the program, clock yourself to see how quickly you are currently walking. Then, you can retest yourself every 3 weeks to see your progress. To test, walk a mile (or whatever distance you pre-select) as quickly as possible, while still being able to talk (you shouldn’t be gasping for air). When you’ve completed, note your time. Save it so you can compare your progress every 3 weeks.

There is research showing that a.m. exercisers are more likely to stick with an exercise program compared with those who exercise at other times of the day. But honestly, the best time for you to exercise is the time when you’re most likely to do it. For some, that will be early morning. For others, it may be 10 pm. 


Picture
​For variation, come up with a least three places or routes where you can walk.

​If you can use a secluded hiking trail, that’s great. But many neighborhoods have walking trails, greenbelts between homes, or parks. Try them all and re-use your favorites.

Personal Walking Routine

Week 1
starts at 30-30 minutes five days a week, with two days of strength training (that’s where the yoga moves will come in for me).
I also included week 2 and 3 for you. Please note: If this ramp-up is too fast for you, repeat each week as many times as you want before going to the next stage.

For each walk, begin with 5 minutes of easy walking to warm up. You’re not going to be ambling during these walks, and your muscles need more blood flow and oxygen when you pick up the pace. A warmup eases your body into energetic walking.

WEEK 1
3 days a week – Moderate walk. 3-minute warm-up. 35-minutes going at a purposeful pace and exerting some effort, but still able to talk in complete sentences. 2-minute cooldown at a leisurely pace. (40 minutes total)
2 days a week – Brisk walk. 3 minute warm-up. 25 minutes pick up pace to a brisk walk, like you’re in a hurry but not jogging. 2-minute cooldown. (30 minutes total)
2 days a week – strength training or yoga.
Building muscle strength is key if you want to keep moving and be at your best as you get older. Strength and muscle mass peak in your twenties and start to decline by your forties, getting progressively worse as you age, and making seemingly simple tasks like getting up from a deep chair or climbing stairs more difficult. But muscle decline doesn’t have to be an inevitable part of getting old. Do this routine twice a week, allowing at least 1 day between workouts. Recovery time is key!

Exercises for Strength Training Days
Picture
1. Squat
Squats are the gold standard of your butt and leg workouts. They’re great for your booty, but they strengthen pretty much every muscle in your lower body, including thighs, core, calves, glutes, hamstrings, and abs.

*Stand with your feet shoulder width apart, toes straight ahead.
*Bend your knees and hinge forward from your hips, lowering yourself as if you are sitting back into a chair.
*Stick your butt out, shift your weight into your heels, and raise your arms out in front of you as you bend your knees and lower as far as possible while maintaining good form. Stop before your hips are in line with your knees.
*Hold for a count of 10.
*Lower back to standing.
Complete 10 reps for a set.


Picture
2. Bent Over Row
Get ready to feel this in your upper back.
 
*Lean forward and bend both knees, remembering to keep a flat back.
*Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
*Slowly lower the weights back to the starting position to complete one rep.

Complete 10 reps for a set.

Picture
3. Overhead Triceps Extensions Here's a move you probably know and love that'll target the backs of the arms.

*Stand with your feet hip distance apart.
*Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
*Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
Complete 10 reps for a set.

Picture
4. Bridge
 
*Lie on the floor on your back with your legs bent and your feet flat on the floor.
*Place your arms at your sides.
*Contract your abdominals and butt, and lift your hips and back off the floor so your body is in line from your shoulders to your knees.
Hold for a count of 10. Slowly lower.
Complete 10 reps for a set.


Picture
5. Plank 
*Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a pushup.
*Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
*Engage your core by imagining your belly button pulling in toward your spine
*Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
*Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath. 


Picture
*NOTE: If the above position is too difficult, bend your arms and rest on your forearms instead.

WEEK 2
 
3 days a week – Moderate walk but increase to 50 minutes total
2 days a week – Brisk walk for 40 minutes total
2 days a week – same strength exercises, now two sets of each
 
WEEK 3
 
3 days a week – Moderate, increase to 60 minutes total
2 days a week – Brisk, increase to 50 minutes total
2 days a week – strength training, now three sets of each.
 
If you try this routine, please drop me a note and let me know how it works for you.

I’ll be posting a new routine in 3 weeks, with some fun and challenging variations, so stay tuned.  In the meantime, have a good time walking your way to health during these challenging pandemic weeks. And remember to continue to maintain social distancing while walking!

Namaste. Breathe. We'll get through this.

0 Comments

Making the Most of Social Distancing

4/7/2020

0 Comments

 
I was super frustrated with myself this week. I have plenty to do. But I’m cooped up in our house with three humans and six pets, and feeling perpetually tired. Ugh. What could I do to get my enthusiasm back?  
​
Suddenly the light came on. I’ve wanted to start running again, and work my way back to the 10k days of my 30’s and 40’s. Granted, I’m now in my mid-60’s. Heavier, creakier. And also diabetic. Never mind, I could start slowly. And take a dog. (Not all three, I’m not completely nuts). 
Picture
By taking it slowly, I mean walking first. Increasing my distance and time. Then run/walking. Finally working up to running a few miles a day. Baby steps, and even if President Trump eliminates the social distancing in May--keep going. 

You’ve probably heard that when it comes to slimming down, running beats walking. When you look at pure numbers, running certainly has an advantage. But the picture isn’t that black and white.

If a runner and walker, who each weigh 150 pounds, go out for a 30-minute run or walk, guess who’s going to burn more calories? Not surprisingly, the runner will—by about 170. If she’s running at a 10-minute-per-mile pace and the walker is striding along at a 15 minute-per-mile pace. Pretty black and white. But here’s the gray.

Can you walk out the door today and run at a 10-minute-per-mile pace for 30 minutes? Can you do this every day without any joint problems? If so, great! You’re probably already an avid runner. You’ll only want to walk on the days between runs, to allow your body to recover from the higher impact.

But if you, like me, don’t fit the example above today, and you want to burn the same number of calories, we have walking options. And – poof – the world has suddenly given us enough time to walk.  You can walk for an hour a day. Or, you can pick up your pace to 4.5 mph (a 13:15 minute-per-mile pace), and you’ll be done in 42 minutes. Push it to 5mph (a 12-minute-per-mile pace), and you just have to go 6 minutes longer than the runner. Yes, that’s a speedy pace, but it’s possible if you work at it.

It requires more time to walk instead of run, but the amount of time—and turning your exercise into a daily habit—is probably more doable and more enjoyable than running, at least for those of us who no longer have 20-year-old legs and knees.

15 Reasons to Love Walking

Picture
​1.
​Walking offers instant benefits. You’ll feel happier and calmer. Worries and tension will ease. Cravings will diminish. A new study in the American Journal of Psychiatry suggests that 12% of depression cases could be prevented if we all walked (or did another form of exercise) for at least an hour a week. As you log more miles, your brain releases “happy” chemicals like serotonin and dopamine. This combo of chemicals can lift your mood during and after your workout. 

Picture
​2.  
The whole family can do it. One way or another. That includes pushing a stroller if necessary…more calorie burn for the parent!




3. Keep it up and you’ll fall asleep at bedtime—and stay asleep—more easily.

Picture
4. Your dogs will love you! Plus, they will be more engaged and will sleep better also.

5. Walking helps you lose weight. The American Journal of Health Promotion found that women who increased their daily step count by 1,500 steps (about a half-mile mile) lost an average of 2 pounds over nine months. 
Now, imagine your results if you can hit 10,000 steps (about 6 miles) every day!
Picture
6.
You can exercise outside and soak up the vitamin D and sunshine while still social distancing. A recent study in the Journal of Sport & Psychology confirmed what we all know instinctively: Walking in the fresh air is more enjoyable than slogging around the track in a stuffy gym or stuck on a treadmill.

7.
Body aches and joint pain will subside. Just walking an hour per week acts as lube for creaky joints. Each step moves synovial fluid into and out of our joints and helps circulate nutrients to our cartilage to improve function.


8. Walking improves balance. Especially if you walk in sand or on an uneven surface. And remember to keep your head level and look at the trail ahead of you, not your feet.

Picture
9. If you are at risk for diabetes, walking can help you avoid the disease. Your pancreas, the gland located in your abdomen, produces digestive enzymes and hormones involved in regulating blood sugar. As you’re racking up your steps, your pancreas slows down production of insulin (the hormone that promotes fat storage), which increasing levels of the hormone glucagon. Glucagon pulls sugar out of storage so it can be used as fuel by muscles. If you follow a 30-minute-a-day walking habit, you could lower your diabetes risk by 30%. If you have diabetes (like me), keep walking, because it improves blood sugar control, and can help lower your A1C.

10. Engaging in moderate physical activity, such as a brisk walk, for an hour or more a day may improve neuron health, according to a study in the Journal of Alzheimer’s Disease.

11. It builds stronger bones. Women who walk 4 hours or more a week lower their chances of hip fracture by more than 40%, the landmark Nurses’ Health Study found.


12. Walking strengthens your heart. Regularly walking 3 miles an hour or faster can cut your risk of heart disease by half. Note: Speed matters here. Walking at 2 mph or slower had less beneficial effect.

13. It stimulates your adrenal glands. These small yet powerful hormone producers lie on top of your kidneys and release adrenaline and noradrenaline as part of the fight or flight response that kicks in when you start walking. The hormones signal the heart to beat faster and stronger. As exercise continues and intensity rises, these glands release cortisol. While cortisol has been implicated in the storage of fat when you’re stressed out, under exercise conditions, it prompts the breakdown and release of fat from cells.

Picture
14. Phone time is walk time. So put on your sneakers and call a friend. Who says social distancing has to be torture? Make this time of hardship work for you as much as possible.

​15. 
Follow the 10-minute rule. On days when you feel like you just can’t, compromise.

Walk for just 10 minutes. Don’t change your clothes, only your shoes. Simply set a time for 10 minutes and start walking. When the time goes off, you’re off the hook. You can stop if you want, without feeling guilty.


The National Weight Control Registry is a database of more than 10,000 people who have lost at least 30 pounds and kept it off for at least a year—but on average, participants have lost 71 pounds and kept it off for 6 years, with some losing as much as 300 pounds. When researchers investigated how these successful losers did it, they found that 94% of them increased physical activity. Guess what type of exercise was reported the most? Yes, walking.

I’m putting together my own daily walking routine, adding some fun variations and speeds to prevent boredom. I’m also charting out strength training routines to incorporate at least twice a week.
I’ll share my routine with you here next week.

Until then, step out for some social distance walking!
Blessed Be.

0 Comments

    Author

    Writer, witch, mother and wife. Order of importance is a continual shuffle.

    Blog Updates

    Yes, I want to become a member of the Blog Updates Mailing List.
    Enter your e-mail address:

    Please confirm your e-mail address:


    Archives

    October 2022
    August 2022
    July 2022
    April 2022
    January 2022
    December 2021
    October 2021
    September 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    February 2016
    October 2015
    August 2015
    July 2015
    June 2015
    May 2015
    March 2015
    February 2015
    January 2015
    November 2014
    October 2014
    September 2014
    July 2014
    March 2014
    September 2013
    April 2013
    July 2012

    Categories

    All
    13 Yule Lads
    Beach Wedding
    Beautiful Bride
    Beltane
    Blood Moon Eclipse
    Bucket List
    Caganer Figurine
    Candy Cane Flavors
    Carlton Hill
    Christmas
    Christmas Cat
    Christmas Pickle
    Climate Change
    Corvid Magic
    Crescent Moon Crossing
    Crow Magic
    David Richo
    Deaths In The Desert
    Edinburgh Beltane Fire Festival
    Essential Workers
    Free Book
    Holiday
    Hryla
    Human Smuggling
    Iceland
    Informal Marriage Ceremony
    Jarl Jung
    Love
    Love Potion
    Marriage Blessing
    Maypole
    Mexican Border
    Mindfulness
    Mother's Day
    NaNoWriMo
    Nativity Scenes
    Newlyweds
    Northern Arizona Snow
    No Tomorrow
    Pandemic
    Proposed Import Tax
    Psychology
    Raven Magic
    Scotland
    Shadow Dance
    Shadow Self
    Shadow Work
    Sinoloan Cartel
    Snow Days
    Snow Fun
    Super Moon Eclipse
    Suspense Writing
    Tarot
    Travel
    Trump
    Weird Holiday Traditions
    Wendy Rule
    Yule
    Zen

    RSS Feed

Powered by Create your own unique website with customizable templates.