FITNESS FRIDAY~ 5/28/21 (MINDFUL WALKING)

HEY THERE EVERYONE!

(Its been a Minute since we had a FITNESS FRIDAY)!.... So welcome to today's FITNESS FRIDAY!

TODAY'S TOPIC: MINDFUL WALKING~

**With the beautiful weather, heading into summer months ahead for many of us, And the return of being able to get back outdoors to enjoy more this year, Lets talk about "Mindful Walking" and the health benefits of it!

**If you are a regular walker, you probably already know its a great way to work your heart and muscles! But, some research suggests that adding mediations or mindfulness to your walks could support your wellbeing in ways that might surprise you!

WHAT IS MINDFUL WALKING?

Think of it as a workout for training your attentional focus. Using your body's motion as a grouding tool, The practice guides your mind toward being present in the moment! Instead of being stressed.

HEALTH BENEFITS:

Health benefits of mindful walking and walking meditation~

While studies specifically focused on mindful walking and walking meditation have been mostly small so far, they do add to a larger body of evidence suggesting that meditative practices in general can support wellbeing. Early findings on walking-based approaches point to potential health benefits in several areas.

STRESS MANAGEMENT

In a small study of young adults, volunteers who took breaks for mindful movement during the day reported feeling less stressed and anxious than volunteers who simply rested or walked. A monthlong follow-up study of 29 adults conducted by the same research team uncovered a similar correlation—and also found that many volunteers enjoyed mindful walking so much that they continued with the practice after the study ended.

PHYSICAL BALANCE

It’s possible that focusing on leg movements during mindful walking could support better balance as we age. Researchers evaluated 29 women who completed 30-minute mindfulness walks 3 days a week...... After 8 weeks, the volunteers had better balance scores compared with baseline measurements, while a non-walking control group saw balance scores decline.

DIABETES RISKS

While walking of any sort is beneficial for people living with type 2 diabetes, adding meditation to the mix may impart additional benefits.....In a study that was done, a program with no meditation, and a program that included guided meditation in the form of a Buddhist-style mantra. After 12 weeks, both walking groups saw improvements in cardiovascular fitness and blood sugar readings. But only the meditation group saw improvements in markers of long-term blood-sugar control, arterial stiffness, and levels of the stress hormone cortisol.

SENSE OF DIFFICULTY

If you’re dreading the exertion of a brisk walk, incorporating mindfulness might dial up your enjoyment factor. Treadmill walkers in a small study who listened to a guided mindfulness recording while striding at a moderate-intensity pace reported having a more pleasurable experience—and lower ratings of perceived exertion—than volunteers who simply huffed and puffed through their paces.

HOW TO PRACTICE MINDFUL WALKING

We’ll actually be outlining two exercises for you to try here: a traditional walking meditation and a mindful walking exercise. There are no strict rules on how often or how much to meditate.....You can try 10 minutes, three times a week as a starting point.

WALKING MEDITATION EXERCISES

1) With this exercise, the goal isn’t to cover great distances. In fact, you might opt to do this one right inside your home! Basic walking meditation requires just a small back-and-forth pacing area—or runway—which helps train focus by limiting the need for decision making.

2) Choose a runway that’s 10 to 15 paces long and located in a quiet setting—indoors or out. A long hallway is great, as is a backyard path.

3) Stand at your starting point and take a deep breath or two. Conduct a brief mental scan of your body and choose an area to focus on, such as your feet, knees, or arms.

$) Begin walking, pacing your steps slowly as you direct your focus to your body’s movements. Observe your sensations as you step along the runway. For instance, you might notice your toes stretching as each foot rolls off the floor. You might observe the gentle thud of your heel making contact with each step.

6) As you walk, other thoughts may enter your mind. Try to acknowledge them without reacting or problem-solving. For example, instead of thinking, “Argh, how am I going to finish my budget proposal by Friday?” try, “I am facing a lot of pressure at work this week.” Then return to focusing on your steps.

7) Once you reach the end of your runway, pause, turn, and—keeping your mental focus on your movements—walk back to the starting point. Continue for 10 minutes or however long you wish.

***Try to be patient with yourself if this exercise takes a bit of practice. Just like doing reps with weights, you are literally training your brain to stay on task when you walk this way.

MINDFUL WALKING EXERCISE

**The focus of this outdoor walk—expands to include your posture, breath, and environment.

1) Choose an outdoor walking location with minimal noise and few safety distractions. Good options include a local hiking trail or a quiet neighborhood with wide sidewalks.

2) Before you begin, stand tall and notice the feeling of your feet on the ground. Take three deep breaths and release the tension in your shoulders by allowing them to drop.

3) Begin walking at a steady pace that allows you to observe your movements in the context of your surroundings. You want to be aware of your feet making a connection with the ground, feel your breath moving in your body, and observe what is happening in your environment.

4) As you stride, continue to focus on the rhythms of your body and allow your senses to take in your surroundings. You don't need to focus on anything special; a spirit of neutral awareness is the objective. Take note of the trees and flowers. Smell the freshness in the air. Listen to the songbirds. You’re simply noticing.

5) If other thoughts pop into your mind, acknowledge them and gently redirect your attention by focusing on just your breath for a few paces. Count to four as you inhale, then count to four as you exhale . Or, add a mantra. For example, silently repeat the words ‘I am’ as you inhale and then the word ‘calm’ as you exhale.” Then, expand your focus to include your surroundings again. Continue for 10 minutes or as long as desired.

THE UPSHOT- CAN MINDFUL WALKING MAKE YOU HEALTHIER?

If you enjoy walking, and you’re looking to achieve greater calm and potentially support your wellness journey in other ways, adding mindfulness or meditation exercises to your strolls might be helpful—even in the way you make sure you create time for yourself. Many beginners do well with 10 minutes a few times a week, but feel free to do more or less as your schedule and needs change over time.

***HOW MANY OF YOU HAVE ALREADY PRACTICED "MINDFUL WALKING" INTO YOUR ROUTINES?

***HOW DO YOU PERSONALLY FEEL AFTER INCORPORATING "MINDFULNESS" INTO YOUR WALK?

***HOW DO YOU FEEL THIS COULD BENEFIT YOU PERSONALLY IF YOU HAVEN'T ALREADY TRIED THIS?