I still do some at home workouts. But I really feel too strongly about getting out in nature and just moving. You can walk, hike, run, swim, etc… But the added benefits to getting outside and away from technology for a hot minute is well worth it. At home and gym workouts are awesome for changing up your routine, getting out of the rain and snow, or just meeting other people and that energy vibe you get from working out around other people. But stepping away from the TV, the computers and the tablets can change your entire mental outlook for the day. So get outside and take a walk!
Improved cardio-respiratory fitness for your heart, lungs, and blood vessels
Improved muscular fitness
Lower risk of early death
Lower risk of coronary heart disease
Lower risk of stroke
Lower risk of high blood pressure
Lower risk of type 2 diabetes
Lower risk of high cholesterol
Lower risk of high triglycerides
Lower risk of colon cancer
Lower risk of breast cancer
Increased bone density or a slower loss bone and bone strength
With kids it lessens the chance of developing obesity
Better quality sleep
More vitamin D absorption
Get out and walk 💚😀
Yesterday was to be Round 1 – Day 07/21 of Shift Shop and it was to be a day of either rest or Shift Mobility. Instead I walked🚶🏽 alllllllllll day lol. Close friends of ours were heading to Busch Gardens for the day and we hadn’t been there together since 2007 when the Griffon roller coaster🎢 ride first opened there.
It was a short travel to get to Busch Gardens, about an hour. We arrived at around noon and left after Celtic Fyre at about 9pm. It was a long day of walking, burning a whole lot of calories and having fabulous day with friends.
My hubby & I had so much fun even though we didn’t do many rides. Keith did a few of the coasters (If you are in to roller coasters, you’ll LOVE this park) with our friend Jason while me, Jason’s wife Wendy, their son and our friend Rachel (her hubby had to work 😞) and her two girls took the kids for their rides and fun adventures. We all met up after and went to the “More Pet Shenanigans Show”. 😸🐶🕊️🐔🐀🐷All their animals are rescues and they are treated really well. The show was realllllly cute and funny. The video below wasn’t the show we attended (this was posted last year) but all the animals seemed to be super happy and having fun. All the dogs were wagging their tails and looked loved.
The whole layout of Busch Gardens is really beautiful, with lots of places to stop and rest in the shade and get cool drinks. We did a meal package plan which was very reasonably priced for a theme park. And the food, although cafeteria style was delicious, with healthier options available. There are adventures and experiences for all ages and the park is kept clean (even the bathrooms).
After the More Pet Shenanigans Show, we all kind of went our separate ways. Jason and Wendy headed home and Rachel and the girls went over to have fun with the Sesame Street Show and fun play area. Keith and I went to see Britmania, a musical show about the British invasion of music into the U.S., it was a fun show especially if you are a fan of musicals and music. After that we grabbed some dinner in Canada since we had done lunch in England. The park is divided up by hamlets to be able to travel your way around the park. Each of the hamlets has their own shops with fare that would be from that hamlet. From baked goods, to jewelry.
After dinner we headed to Celtic Fyre, which was the show we were most looking forward to seeing! If you like celtic song and dance, you would be mesmerized by their performance! It was Broadway level showmanship and artistry. We would go back just to see this show again! Below is a promo for the show.
We headed homeward bound after Celtic Fyre. I ended up burning about 1, 400 😯calories just walking around all day! So all in all it was a pretty ✨magical ✨day
Speed (mph): 2.5
How it feels: Like window-shopping
Intensity level*: 3-4
Speed (mph): 3.0
How it feels: Easy enough that you can sing
Intensity level: 4-5
Speed (mph): 3.5
How it feels: You can talk freely but no more singing.
Intensity level: 5-6
Speed (mph): 4.0
How it feels: You’re slightly breathless.
Intensity level: 6-7
Speed (mph): 4.5
How it feels: You can talk in brief phrases—but you’d rather not.
Intensity level: 7-8
Speed Walk (or Jumping Jacks)
Speed (mph): 5.0
How it feels: No breath for chatting
Intensity level: 8-9
*Based on 1-10 scale, with 1 equivalent to sitting on the sofa and 10 equivalent to sprinting.
Melissa Dahl writer for New York Magazine wrote this article “How Running and Meditation Change the Brains of the Depressed” and exercise helping depression is something I knew was real but something when you’re slipping into that dark place, you forget.
I’m not a full fledged “runner” by any means, yet. But I know just lacing up my shoes and stepping out the door were some of the first moments I was reminded, I am alive and I breathe. So I’m thankful just for the training, for the ability to step out into nature and move forward. It was hard at first. I cried. I couldn’t breathe. I started hyperventilating a few times. But every day was just a tiny bit easier. Easier to live beyond the sadness, or despite it. Easier find bright moments in a day that would remind me that I needed to thrive.
Something about feeling the sun beating down on my face (vitamin D is awesome) and leaving the emotionally cocooned safe walls of our apartment allowed me to not have anywhere to hide from the vulnerability of grief. And I think that’s a necessary step in battling depression. Allowing the vulnerability to release itself maybe is where you find renewed strength of spirit. That comfort of four walls are like arms embracing you with a huge hug when depression begins to set in, especially from loss. But soon the walls become a prison cell locking you into a moment in time. Maybe we do that because we fear we are letting go of that which we lost, that last spark of life remembered.
But we don’t. All the good memories remain as long as you choose to be brave enough, vulnerable enough to remember. I still cry. I still hurt. And I think when we lose someone (this includes furbabies as someone’s) who is close to your soul, you always will hurt, there always will be tears. But you have to find a way to smile despite it all. You have to choose to live the life they can’t. It’s the very best way we can honor them.
So how does it all work this running (exercising, walking, aerobics) help with depression? What’s the proof, or scientific mumbo-jumbo?
• It elevates the brain-derived neurotrophic factor, slowing cognitive decline and strengthening your capacity for and rate of learning, and protects neurons against the corrosive effects of cortisol (exercise boosts BDNF ) 8 Ways To Increase BDNF Levels (Brain-Derived Neurotrophic Factor)
• It promotes brain growth. Not like, your heads gonna get big lol. Running and the chemicals release while going through very physical things stimulates new nerve growth. Endorphin’s are an amazing fix for depression! 5 Ways Running Boosts Brain Power .
• It helps ward off stress. If you include some sort of aerobic exercise into your daily routine, like walking and running your body and mind is better prepared for whatever comes at ya in the form of stress or depression triggers. If everyday stress is minimized coping skills are much more effective and with easier transition. Physical Activity Reduces Stress
• It’s kinda the closest we have to a Fountain Of Youth (naturally) Physically, the effects are obvious. But also mentally. Following a half hour of strenuous exercise, the dorsolateral prefrontal cortex works harder to resist distracters and performance on tests of attention improves. Studies also show that immediately following exercise, problem solving, memory, and attention improve. Think Better: Exercise
•It interrupts the mental feedback loop of stress, anxiety and depression within our brains. When we are stressed in our everyday life, or depressed because of a loss of some kind or dealing with anxiety because of something life has thrown unexpectedly at us, we can get “stuck”. Our brains go on a loop and doing a vigorous activity can be just the thing to snap our brains back into problem solving, or at least into acceptance of a situation if no other resolution is possible. Along with this, when depression sets in our bodies produce less Cortisol and that is bad news for our body trying to help us out of that loop, exercise increases Cortisol levels! The Brain on Stress
• It reduces muscle tension. Ever notice your body when you’re stressed out, or depressed? We tend to contract muscles and hold them in tense states. It’s all a part of that fight or flight mode ancient humans carry within them. Our body is ready to defend us against the perceived threat. Even if that threat is coming from ourselves being depressed or stressed to the max. Exercise, running, gives those muscles something to actually do. It then tires them out, they feel they fought the good fight and finally they can relax. Exercising to Relax
• It improves your self esteem which in turn gives you the confidence you can move forward away from the depression and anxiety. Developing Self-Confidence Through Running: How I Found Myself Out on the Road
So I don’t run very well, nor very fast or far (yet). But lacing up those shoes and putting your best effort in is what matters. You don’t have to be skinny, or already healthy. And you don’t have to be happy either. But your mood will lift as you continue running out of your darkness and into a better state of physical and mental health.
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“I only went out for a walk and finally concluded to stay out till sundown, for going out, I found, was really going in.”
― John Muir
Hiking & walking in nature, for me, is blissful. And each season brings it’s own bit of wonder and wisdom to the hike. I never really sat down and wondered why I love to hike so much. I mean, yeah I love nature and getting any exercise is a pure endocrine giving burst while getting my body in better shape. But I knew it was more than that, something deeper, almost spiritual in form. I found a sense of peace as my footsteps hit the earth and my mind would wander to, wow, to nowhere, and yet everywhere all at the same time. But not in a rushed getting through the day mode, or not in the chaotic work essence. No, it was within a place of complete release. Complete mental relaxation. And that was when I realized, without knowing it, I was meditating by accident.
Having done meditation in a seated position in my home, and on the beach, I knew exactly what meditation was. But this was different, almost a purer meditation. I realized that my eyes drinking in the trees, the beaches, or the streams was guiding my meditation deeper within.
You don’t even have to believe in meditation for meditation to have effect. Meditation is nothing much more than allowing your mind to be still, and then, once still to allow it to wander to places of peace and zero stress. And nature is a remedy in itself for stress. Why do you think major white collar corporations do retreats to the wilderness camps?
In our hectic world of technology and as we rush from job to second job, or from work to making dinner for the family. Or when we have to study relentlessly into the wee hours of night just to get up to go take the test and a full day of classes. We forget to take time to really turn off. Many people turn to the TV to do that, when in fact it may distract, but it doesn’t help your brain find peace. It’s just living someone else’s fictional life instead of your own.
Meditation is hard on some. They don’t know the first steps, or just can’t do it automatically, can’t shut out the world outside. It takes practice. And patience. I think walking meditation is in some ways an easier starting point at meditating 101 because your body is still being allowed to move, while quieting the racket in your mind. I highly recommend being in nature though, not on a busy street where you have to watch for traffic, lights and hear blaring sirens and car honks. A peaceful little park will do.
I have no doubt that National Running Safety Month was likely created by a running store or brand to bring people into the store and for good mojo with the runners. But that’s ok, because safety is something that runners should be worried about, and not just in November!!
As a runner, (or walker or hiker) safety should always be #1 before anything else. Precautions in advance and using some simple tools can help you be safer and allow you to get your run done knowing you are prepared.
Ran across a good comprehensive safety guide for runners or walker, even hikers will see a few good tips. Lace Up Local has tips for running safely in the dark, safety when you run alone, safety in the rain or inclement weather conditions and safety for women.
Road ID App – You can select up to five people from your phone’s contact list to alert when you go for a run (and the best part is the app is FREE!)
Speaking of Road ID, they sell fantastic little wrist ID’s that you can personalize. You can have you name, phone number, blood type, medical alerts, etc all engraved on a plate on the band that you choose. This is a smart idea, especially if you run, hike, or walk alone. If something happens to you like you get hit by a car or are unconscious for some reason, police and medical personnel can have vital info they need for quick action. Many don’t like to take along bulky wallets and drivers license can easily be lost. But the fun part is that you can personalize them!
I also recommend wearing some type of reflective clothing. There are products out there from inexpensive wrist bands to outrageously (but super cool looking) vest lights. Lit shoelaces are a cute touch, and I like the heal lights they have everywhere for your shoes.
But whatever you buy or don’t buy, whatever safety app you choose, or not, be safe out there!! And yes, any lights on shoes has been scientifically proven to make you a faster runner! Or so I like to believe.
1. Start Small
Maybe you’ve never run a day in your life. Or maybe you’ve taken a big hiatus from the pavement for whatever reason. Or injury has kept you sidelined. Regardless, you need to start or start back small. The most exuberant first time mountain climber isn’t gonna go out and tackle Mt. Everest his first climb. It would be foolish but also self deflating. You need to set yourself up for success, strength gaining and endurance building.
Heck you don’t even have to “run”. If you don’t feel a run, then walk. Or if your conditioning won’t yet allow running, then walk. Walk as slow as you need to. The point is letting your feet touch the pavement, the trail or the treadmill ( I highly suggest one or both of the first two. Treadmills are great for intervals or really bad weather conditions but being in the open air is just in general better for your health).
Commit to a 15 to 20-minute short walks or runs, or intervals (run/walk/run), three times for one week. Sure, you may want to do more, but just stick to short sessions. After three or four weeks of regular training, aim to increase your workload and running mileage.
2. One Goal
Goals help you to focus. That eye on the prize mentality. Something that would make you feel inspired or accomplished in your training. Sit down and come up with the ONE goal you want to achieve. Do you want to run a 5K, a 5K in under 30 minutes, or are you trying to get back into marathon running? Choose a race allowing yourself enough time to reach that goal. Be very very realistic. Check and see what the time limit is for the race and then set your training accordingly, but make sure it’s doable!!
3. Find Inspiration
That can be from other people who are runners or race walkers. Join a club, or some bigger races even have training groups. Many small running stores have group runs. I’m part of the RWB who gets together not only for races, but training runs, strength training , hill work, yoga and cross-fit.
Follow blogs that inspire you and your training. Find an inspirational quote every day that you focus on. Make it your mantra for the day and focus on that when you train.
4. Commit Your intentions out loud to someone or to many
You can blog it, tell members of that new group what your training plan encompasses, or tell your family members around the dinner table. There are many forums you can find about running, or Facebook groups. Even Reddit has running threads you can follow and share with.
You will also need to hold yourself accountable—long term—for your actions. Don’t just commit once and it’s over, but hold yourself accountable for the long term by providing everyone on your accountability list with regular progress updates every week or so.
So far I’ve told my blog readers my intention and also how I’ve been slacking. My hubby knows, as well as knowing details on my training schedule so he can kick me in the butt when needed.
5. Change up your training routine
Especially when you feel you’re getting bored or losing excitement in your walk or run. This can especially happen when training for longer and longer distances. So small changes help immensely. It can be changing up your play list, or your running route (which you should do for safety anyway), as well as time of day. If you are a road (pavement) runner, find some smooth trails that aren’t to challenging (where you would need to buy trail shoes for), or accept the challenge. Hey that means you can shop for some new shoes ladies 👠
This is the good time to throw in some treadmill intervals where you can change up the speed and incline. If you google treadmill intervals you will find all kinds of routines to do. Or head outside for the hills, I said hills, not mountains, for some hill work. This will help strengthen your legs.
6. Befriend Runners
As I said above, find some fellow runners or walkers. Check what you are doing minute per mile and then go seek like minded (ability) people. I also belong to group on Facebook called the Running Turtles. They are local in my area but they have everyone from 20 min mile walkers to 6 min mile runners. It could even be your spouse or a friend who has similar goals. But if you do that, just make sure you are positive for one another. You don’t want someone who can easily talk you out of walking or running for the day to go to the donuts shop instead!
Also just befriending runners in online groups even if it’s a national group like the RunJunkEes® Run Club is for me. We do have a small local group that meets. But many in RunJunkEes® are online just for the support, tips and motivation they get.
Also small local running stores often hold runs and running workshops. Some are often directed at showing off a new shoes style. But that’s a benefit because sometimes you get to try the shoes too! And besides, you need to get fitted properly if you’re just starting out anyway. Too often people buy running shoes in the size they normally wear in non running shoes, and guess what, most of the time that’s not the right running shoes size you need. Plus there are shoes depending on your pronation (heel goes to the left or right when you come down on it) and you can get shoes to help because that is a discomfort when running.
7. Celebrate your Successes
And try not to do it too much with food if you don’t have a healthy relationship with food. Much better choices are ways to pamper or gear yourself.
8. Starting for the first time
Depending on your skill level and athletic ability there are good training plans out there that are all just a little different and that makes it easier for you to find the right fit.
Couch to 5K training plan you can find on the internet and apps for your phone
9. Some suggested help for you from me…
Zombies, Run Phone App.
Jeff Galloway Training Excellent place for walkers to start. Jeff has training plans to take you from walking into running.
Hal Higdon For those already able to do some running.
ResqWalk ResQwalk is a FREE mobile app that enables you to raise money and resources for animal welfare organizations, simply by walking.
Charity Miles Choose a charity and walk or run for it.
I’m not listing shoes because every foot is different. I have used three different brands since I started. But I was fitted for the brands.
There are other phone apps out there such as Zombie 5K, Map My Walk, Map My Run, Get Running, Runkeeper, Couch to 5K, C25K, Runtastic, and Edumondo. I have used all of these and they all, like most apps have high points and low points. You just have to give them a test run and see what fits your needs best.