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Fit Future, LLC Newsletter

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Issue: # 3 - Walking

April/2009

senior couple walking

WALK YOUR WAY TO HEALTH AND HAPPINESS!

Greetings!

Have you been out for a walk today?

If you asked me to name the one form of exercise I can't do without, it would be walking. When I lost 70 lbs in 2004, walking was my main form of exercise, and today I continue to walk most days of the week in addition to my regular resistance training and flexibility work. But walking is so much more than just exercise. It involves self care in the physical, mental, emotional and spiritual dimensions.
Sometimes I walk with friends, sometimes alone with my ipod and some music or a download of an educational seminar. Other days I am problem solving family or business issues while I forge ahead. On some blissful days I am in tune with the sun, the air, the sound of Decker's creek and the bird calls as I move through the wonder of creation.

In this issue of the newsletter I'll be talking about some powerful reasons to get out and walk. In the next issue I'll give you some specific ideas for walking programs that can help you get new benefits from your efforts when you head out the door.

I always feel better after I get out and walk. Spring is the perfect time to renew your commitment to walking for better physical, emotional, mental and spiritual health. And so I ask again,

Have you been out for a walk today?

Nine Scientifically Documented Benefits of Moderate Exercise Like Walking!

John Ratey, MD and author of Spark, the Revolutionary New Science of Exercise and the Brain, lists 9 ways that regular exercise an keep you going as you age:

It strengthens the cardiovascular system.
It regulates fuel. (high blood sugar levels are directly related to diabetes and new research is establishing connections between high blood sugar and the development of Alzheimer's disease.)
It reduces obesity.
It elevates your stress threshold.
It lifts your mood.
It boosts your immune system.
It fortifies your bones.
It boosts your motivation.
It fosters neuroplasticity.

That's a lot of bang for your buck!

All that and it's enjoyable! So what's holding you back? Put on your walking shoes and head out the door!

No Excuses

Let's think of some ways you can incorporate walking into your life.

walking outdoors on the trails ( great for the spirit in the Spring)
walking in malls( an all weather alternative)
walking on treadmills( some people prefer this so they can view TV or read while walking)
walking around the floor of your office building during breaks( no excuses for not getting some exercise in and it helps wake up your brain if you have been sitting for an extended time)
walking around the perimeter of the big box stores when you go shopping( an extra ten to fifteen minutes of exercise without having to go anywhere out of your way)
walking in place with video tapes at home( Leslie Sansone has some good tapes out)
nordic walking
walking around indoor or outdoor tracks (a good option if you are worried about tripping on uneven ground)
walking in a pool if you need to take some of the weight off of arthritic joints

Stretching

When you finish your walk, whether it has been a 10 minute walk or a 60 minute walk, it's the perfect time to stretch! I've posted a short youtube video of a quick stretching routine you can do after your walk. Just click on the link below and you are on your way!

www.youtube.com/watch?v=7QLEB3pajHw

So, get out there and get moving this week. I'll send another newsletter soon with some specific walking programs for people at different fitness levels.

Sincerely,

Julie Pascoe
Fit Future, LLC