WU News: Experience Walking in a New Way

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WU News: Experience Walking in a New Way

There is growing evidence that walking and other forms of physical activity have numerous benefits for cognitive function and brain health, and that they may be important for maintaining effective functioning for life.

Studies have shown that walking regularly can help improve memory, attention, and other aspects of cognitive function in both young and old adults. It has also been linked to a reduced risk of cognitive decline and dementia in later life.

One possible explanation for these effects is that physical activity helps to increase blood flow to the brain, which can in turn improve the delivery of oxygen and nutrients to brain cells. Exercise has also been shown to stimulate the production of growth factors that help to support the survival and growth of new brain cells, which may be important for maintaining cognitive function over time.

Walking is easy, fun, requires no major equipment. Incorporating walking can also be beneficial for your social well-being when done with a friend or group. Walking is a simple and accessible form of exercise that can provide numerous health benefits for people of all ages and fitness levels.

More benefits of walking:

1. Improved cardiovascular health: Walking is a form of aerobic exercise that can help improve heart and lung function, lower blood pressure, and reduce the risk of heart disease and stroke.
2. Weight management: Walking is a low-impact form of exercise that can help burn calories and maintain a healthy weight.
3. Stronger muscles and bones: Walking can help improve muscle strength and bone density, reducing the risk of falls and fractures.
4. Improved mood and mental health: Walking has been shown to reduce stress and anxiety, improve mood, and enhance overall mental well-being.
5. Better sleep: Regular walking has been linked to better sleep quality and improved overall sleep patterns.
6. Improved cognitive function: Walking has been shown to improve cognitive function, including memory, attention, and decision-making.
7. Reduced risk of chronic diseases: Regular walking has been associated with a reduced risk of chronic diseases such as diabetes, cancer, and osteoporosis.

Ready? Set? Go!

Tips for a joyful walk:

1. Set a goal: Set a goal for how much you want to walk each day or week. Start with a realistic goal and gradually increase the amount of time or distance you walk as you get stronger.
2. Wear comfortable shoes: Comfortable, supportive shoes with good arch support is key. This will help prevent foot and leg pain and reduce the risk of injury. Be sure to break in new shoes to avoid blisters. Be sure they feel and fit well before a long walk.
3. Warm-up: Start with a five-minute warm-up of light walking to get your muscles and joints loosened up.
4. Maintain good posture: Keep your head up, shoulders back, and stomach pulled in while you walk. This will help prevent back pain and improve your walking form.
5. Increase intensity: To increase the intensity of your walk, try walking faster, adding hills or stairs to your route, or carrying weights or a backpack.
6. Stay hydrated: Drink plenty of water before, during, and after your walk to stay hydrated.
7. Stretch after your walk: Finish your walk with a few minutes of stretching to help prevent muscle soreness and maintain flexibility.
8. Make it enjoyable: Walking can be enjoyable when you make it a part of your daily routine or walk with a friend or pet. Listen to music or a podcast while you walk to make it more enjoyable.

How much walking is enough?

The amount of walking one should do for good exercise depends on individual goals, fitness level, and other factors such as age and overall health. Here are some general guidelines:

1. For general health: The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, per week. This can be broken down into 30 minutes per day, 5 days per week.
2. For weight loss: To achieve weight loss, you may need to increase your walking time or intensity. Aim for at least 300 minutes per week of moderate-intensity aerobic activity, such as brisk walking.
3. For heart health: Walking can help improve cardiovascular health, but the amount needed may vary depending on individual factors. Consult with a doctor to determine the right amount of walking for your heart health.
4. For older adults: Older adults should aim for at least 150 minutes per week of moderate-intensity aerobic activity, but may need to adjust their walking pace or duration based on their fitness level and any health concerns.

It's important to note that any amount of walking is better than none. Even short bouts of walking throughout the day can provide health benefits. Gradually increasing your walking time and intensity over time can help you achieve your fitness goals and improve overall health.

Remember to consult with your doctor before starting any new exercise routine, especially if you have any health concerns or medical conditions.

Track your wellness journey.

Walking is a full sensory, and total well-being experience. Daily, write about your experience and watch over time how your physical, mental, emotional, and social well-being is affected.

As mentioned, walking can be fun and filled with benefits. Here are some prompts to journal about your walking experience to keep you motivated and increase your awareness and joy:

1. How did I feel when I started my walk?
2. Where did I go today: Name the park, neighborhood, etc.
3. What did I see today? Trees in bloom? Snowman at the neighbor's house? Birds migrating? The sunrise?
4. What did I smell today? Flowers in bloom? Autumn in the air? Crisp cleansing rain?
5. What did I hear today? Canadian Geese honking? Cars honking?
6. Who did I see today? Did you run into an old friend?
7. What was my distance? How many step or miles/kilometers did I do?
8. What was my speed? How long did it take to do a mile/kilometer?
9. What was my goal today? To release anxiety? To clear my head? To increase my physical health? To burn X calories? List all your goals, physical, mental, emotional, spiritual.
10. How did I feel after my walk?

Enjoy your walk, stroll, or hike! Here's to your health, happiness, health, and healing.

We are here to support your well-being and we hope you have found this week's newsletter to be enlightening and supportive. Find a?wellness practitioner?who can support your well-being journey.

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