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Walk Your Errands and Help Save the Planet

We all know the value of getting our steps in, but there’s even more to it than being fit. In addition to lowering healthcare costs, walking — including, walking your errands and walking to work — translates to a healthier planet by reducing emissions and waste. If getting your steps in isn’t motivating enough, read on for more inspiration to walk your errands.

IT REDUCES CO2 EMISSIONS

In 2008, a study found that if just 5% of New Yorkers swapped cars for bikes or sneakers, there would be a 150 million pound savings in CO2 emissions over the course of a year. In San Francisco, a similar study estimated that if people increased their daily walking or biking from 4 minutes per day to 22 minutes per day, emissions would be reduced by 14%. Other studies show similar results: Walking instead of driving is arguably the easiest, cheapest way to be eco-friendly.

Pro tip: If your work commute is too long to walk — not uncommon for those of us who don’t live in cities — consider a split commute. Drive to work, but park a mile or two away from the office and walk from there. You’re still getting the benefits of walking, and your car is on the road for fewer miles per year. Even walking two miles per day instead of driving saves around 600 miles of driving per year, which is around two full tanks of gas, plus roughly 13.7 pounds worth of calories burned. Not too shabby!

IT SAVES MONEY

The American Public Transportation Association’s March 2016 Transit Savings Report showed that those who opted for public transit instead of driving saved up to $ 769 per month. If you opt to walk to the bus stop or subway or walk the entire way to your destination, the savings can go even higher. Of course, you can take a similar tactic as above and do a combo of walking a few extra bus stops then taking the bus the rest of the way.

Pro tip: Use some of the money you save on gas to invest in sneakers that make walking as comfortable as possible. If you live in an area where rain or snow are common, treat yourself to good outerwear to make your commute more pleasant.  


READ MORE > HOW TO TURN WALKING YOUR DOG INTO A WORKOUT


IT REDUCES HEALTHCARE COSTS

Studies in major cities including Portland, Oregon, and San Francisco have found that walking and cycling for just a few minutes per day significantly drops the rates of diabetes and cardiovascular disease — up to 14%. That’s a huge potential decrease in health care costs for you and for the city. In Australia, it was estimated that the net direct healthcare cost savings were AU$ 126.73 million in 2004 for just the people who were already walking — imagine the savings if all of the inactive population started moving.

Pro tip: Once you start a regular walking habit, take a minute at the end of each week to reflect on how you feel. If you’re feeling stronger, more energized and more focused at work, note that in a journal as a reminder for when you’re tempted to start driving more again.

IT REDUCES WASTE

When you walk to the market for groceries, not only are you burning calories while reducing emissions, but it’s likely that since you have to carry what you buy, you’ll only get what you need. One study showed that up to 40% of the food we purchase in the U.S. gets tossed. When you’re carrying groceries on your back, you quickly learn to stop buying products with tons of packaging, which is usually more processed, and focus on getting only what you need and are willing to carry.

Pro tip: Find a backpack that’s comfortable — and has a chest strap and waist-strap to help distribute the weight of heavier stuff. You can always ease in and drive once a month to stock up on staples and heavier items.

IT INCREASES YOUR CALORIC BURN

You probably work out a few times a week and burn some serious calories already, so this extra movement is a bonus. Adding walking errands won’t just help the environment, it can give you an extra low-impact workout that can push you over that weight-loss plateau or help you increase your aerobic base. If you’re a runner, there’s only so much mileage you have time or energy for in a week, but walking at 4 mph won’t feel like much work, despite the fact that it can burn upwards of 400 calories per hour — and even more if you add a pack and walk with groceries or library books. One British study showed that adults who walked or cycled to work had a lower body-fat percentage compared to those who commuted by car.

Pro tip: Wear a fitness tracker for at least a week of focused walk commuting, and at the end of the week, note how many extra steps you took — and how many extra calories you burned. The number will happily surprise you!

The post Walk Your Errands and Help Save the Planet appeared first on Under Armour.

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Meditating While You Walk

The benefits of meditation range from reducing anxiety to giving your immune system a boost, but sometimes finding time to sit still for 20 minutes seems impossible. Fortunately, if you’re on the go, you can still reap the benefits of quieting your mind. One way to do this is to incorporate meditation into your daily workout. “You don’t have to sit in a quiet place for 20 minutes with your eyes closed to meditate,” says Joy Rains, author of “Meditation Illuminated: Simple Ways to Manage Your Busy Mind.

Here are some tips for finding opportunities to include meditation in your walking routine:

ASSIGN YOUR WALK A MANTRA

Instead of concentrating on your breath, as you do during a mindfulness meditative practice, try focusing on a mantra. Select a word or phrase that you can repeat to yourself as you walk, and focus your mind on that. “Choose a word that is likely to psychologically prime you in the right direction for the day, such as ‘love’ or ‘peace.’ Pause each time you think the word, wait for its afterglow to fade and then repeat it,” says Jeffery Martin, co-founder of the Transformative Technology Lab for Well-Being at Sofia University. “When your mind drifts, just bring your attention back and say the word again. Drifts happen because of a core rhythm in the brain, and they are nothing to get frustrated about. After a while the brain will settle in.”


READ MORE > HARNESSING THE POWER OF BREATHWORK


TUNE INTO YOUR BREATHS

Breathing is a very important part of every workout, and if you zero in on your breath, it can be a beneficial way to calm your mind. As you walk, Martin suggests making a point of paying attention to your inhales and exhales. “Focus on either how the breath feels flowing into and out of your nostrils, or the rise and fall of [your] chest or belly while you breathe,” he suggests. It may help initially to mentally note ‘in’ and ‘out,’ but you can drop this after a while. “They key is to try not to change the breath, just notice as your body breathes in and out,” says Martin.

COORDINATE WORDS TO MOVEMENT

Taking a walk can be a great way to burn calories and simultaneously clear your mind. To sneak in a dose of meditation, Rains suggests concentrating on each footstep that you take. “Whenever your mind wanders to fears about the past, or worries about the future, gently bring your awareness back to the soles of your feet hitting the ground, even if it’s as often as every few seconds,” she says. To concentrate, you can coordinate words to your movements. “As you lift your right leg, silently say ‘lifting.’ As you move your right leg forward, silently say ‘moving,’ as you place your foot on the ground silently say ‘placing,’ and as you shift all your weight to your right foot, silently say ‘shifting,’” Rains explains. After you finish on one side, begin the process again with your left leg. Continue silently repeating these words to yourself as you continue to walk. 

INCORPORATE MINDFULNESS INTO YOUR COOLDOWN

“One of the benefits of exercise is increased neuroplasticity. In other words, your brain is primed for its own workout after you finish your physical one,” says Martin. “Scheduling some time for meditation immediately after you exercise allows you to take maximum advantage of effects it can provide.” Take a moment following your workout to wind down and bring yourself back into your daily routine. This can even be done while you are resting on the mat to stretch. To achieve this, Rains suggests sitting in a comfortable position, gently lowering your eyelids and bringing your attention to the feeling of your breath moving in and out of your body. She notes that the benefits can be felt “in just a few minutes.”


GEAR UP FOR YOUR NEXT WALK

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The post Meditating While You Walk appeared first on Under Armour.

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IWLC WALK 30 PROGRAM ™ ‘2K-10K’ FOR BEGINNERS

IWLC WALK 30 PROGRAM ™ ‘2K-10K’

Indian Weight Loss Blog and Indian Weight Loss Coach proudly launches a special walk program for all those who want to take those 10,000 steps which are considered essential for an active life and to lose weight.

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IWLC WALK 30 PROGRAM ™  ‘2K-10K’  FOR BEGINNERS

Are you upset that you are not able to walk as much as you should be walking?

Have you joined a weight loss program and your mentor is telling you to increase steps?

Are you the one who is finding new excuses on a daily basis to ‘not’ walk as much as you should?

Are you thinking about how to make a walk plan so that you can walk more than 10000 to 20000 steps on a daily basis?

Well, here is a walk plan for you all to help you start and progress with your step count.

In the next 30 days, you can better your health by walking. Yes you heard it right, walking, just walking.

You might be a couch potato, a slow walker or someone struggling to do HIIT, this plan is going to help everyone. It is a walk plan which can help you increase your steps and burn more daily, remember when it’s about your health, each step counts.

Starting Point

Starting-point

Let’s presume you are not an active person and on a normal day you walk only 2000 steps a day before you begin the routine. Now every single day, you’re going to add from 250 to 500 steps as per the plan.

By the end of the fourth week, that is the 28th day, you will be walking 10,000 steps which is roughly 5 miles. If you don’t reach 10,000 steps at the end of the 28th day, it’s perfectly fine as we have given two days extra and made it a 30 days plan. So, Just keep moving and hit the 10,000 steps target in 30 days.

WALK 30 PROGRAM 2K-10K

If you feel that you lack time, the weather is bad or with your job you cannot do it, then I am sorry, but you are making excuses. Where there is a will there is a way.   Here are some ideas to squeeze in your steps:

  • Walk inside your office building during washroom break or lunch and tea/coffee break
  • Use a treadmill to complete steps.
  • On weekends, go to the mall or market and walk around with your pedometer/mobile App/fitness band.
  • Working in kitchen, boiling milk, taking a shower…. do spot walking.
  • If you are a home maker and can’t miss your daily soaps, don’t sit watching those shows… do spot walking. Aim is to keep adding to your target step count for the day.

Remember nothing is impossible, if you can think of it, you can do it.

Now come on get up and get going…. Start your

IWLC WALK 30 PROGRAM ™ ‘2K-10K’ FOR BEGINNERS.

You can join our free weight loss support group on Facebook here…Click!

Hope you are all excited about the IWLC WALK 30 PROGRAM ™ ‘2K-10K’ FOR BEGINNERS!

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Monday Mindfulness: Take This 5-Minute Walk to Unclutter Your Head

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Welcome to Monday Mindfulness, brought to you by Stop, Breathe & Think.

Going into a new week is tough. We believe the best way to start it off right is with a little peace of mind. Here’s one quick and simple way to establish emotional wellness, every day.

A mindful walk is an excellent way to clear your mind of clutter and restore your sense of focus. It’s also a great excuse to get out into nature. Several studies have shown that taking a break to look at or be in nature can have a rejuvenating effect on the brain, helping to free up your mind when you feel stuck and boosting levels of attention.

Incorporate mindful walking into your daily life in as little as 5–10 minutes a day by using all of your senses — sight, hearing, smell, taste and touch — to bring awareness to your body and surroundings.

Here’s how to do it:

  1. As you walk, notice how your body feels.
  1. Pay attention to how your legs, feet and arms feel with each step you take.
  1. Feel the contact of your foot as it touches the ground, and the movement of your body as you move into your next step.
  1. If you become lost in thought as you continue to walk, use the next step as an opportunity to start over.
  1. Now, using your sense of sight, look around and try to notice every detail.
  1. Using your sense of smell, notice any aromas or scents.
  1. Are you able to notice any tastes as you walk? Can you taste the air?
  1. Now, using your sense of touch, notice the solidity of the earth beneath your feet.
  1. With openness and curiosity, notice any sensations, thoughts or feelings that arise, without lingering on anything in particular.

You can mindfully walk anywhere — outside while walking to work or school, for example, or inside while walking through the grocery store. You might find it helpful to use a guided audio track to get started. Try this five-minute mindful walking track by Stop, Breathe & Think, or download the app to access mindful walking activities anytime, anywhere.

Life is a journey. Enjoy a little peace of mind on the path toward your destination.

The post Monday Mindfulness: Take This 5-Minute Walk to Unclutter Your Head appeared first on Hello Healthy.

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