tag:www.naturalawakenings.com,2005:/categories/fit-body?page=3Fit Body Fit Body | Natural Awakenings Magazine Page 3Healthy Living Healthy Planet2022-08-26T22:38:18-04:00urn:uuid:e3515cb1-ae86-4c14-8143-4df8f81ff1d42022-06-19T15:09:35-04:002022-08-26T22:38:18-04:00The Great Nature Gym: Outdoor Workouts Make the Most of Summer2022-06-30 09:30:00 -0400Carrie Jackson<p>Summer is the prime time to skip the gym and exercise in the fresh air. Studies show that outdoor workouts improve mental well-being and result in greater feelings of revitalization, increased energy and positive engagement. Exercising in nature can reduce stress levels even more than being indoors and can make a workout seem easier. </p><p>Many outdoor activities are free or low-cost, can be done solo or in groups and are easily worked into a schedule. From a simple walk in the park to an organized club meet-up, there’s no shortage of options to get the heart pumping.</p><h3>Outdoor Safety</h3><p>There are a few factors to keep in mind when moving an exercise routine outside. Be sure to drink plenty of water, as the warmer temperatures can cause increased sweating and dehydration during exertion. Products like hydration packs provide an insulated way to easily carry water hands-free during a workout. While some exposure to vitamin D is beneficial, sun protection is essential as harmful UV rays can cause the skin to burn and lead to melanoma. The Skin Cancer Foundation recommends using a waterproof, broad-spectrum sunscreen with an SPF of 30 or higher and reapplying it every two hours. UVA rays can also lead to cataracts, macular degeneration and pterygium (a benign growth called “surfer’s eye”), so wear sunglasses that have UV protection.</p><h3>Walking</h3><p>An easy activity that can be done almost anywhere, walking requires only a pair of supportive shoes and a bit of wanderlust. It is a great introduction for people looking to get started with a fitness program. Relatively low-impact, it can ease joint pain, help reduce stress, improve <a href="/article_tags/sleep" target="_blank">sleep</a> and boost the <a href="/article_tags/immune_system" target="_blank">immune system</a>. Research suggests that distance is more important than speed for health benefits, so add a leisurely stroll to a daytime routine.</p><h3>Running</h3><p>As a weight-bearing exercise, running helps build strong bones and protects against osteoporosis. Over time, it can also reduce the risk of <a href="/article_tags/heart_health" target="_blank">heart disease</a> and lower the resting heart rate. Long- distance running is stellar for cardiovascular endurance, while sprinting is a quick way to jumpstart <a href="/article_tags/weight_loss" target="_blank">weight loss</a>. Running clubs all over the country can help newcomers find inspiration, camaraderie and motivation when the couch is calling.</p><h3>Biking</h3><p>Cycling is easy on the joints, can help improve balance and is a great low-impact cardio workout. <a href="/article_tags/biking" target="_blank">Biking</a> can be done solo or in groups and is a great option for families, as even little kids can ride along. Many cities have bike-friendly street lanes, allow bikes on public transportation and have rental bikes such as <a href="https://divvybikes.com/" target="_blank">Divvy</a> available for short-term rides.</p><h3>Yoga</h3><p>Classes in <a href="/article_tags/yoga" target="_blank">yoga</a> and Pilates, traditionally done indoors, can be moved outside when the weather is nice. Practicing in the open air means breathing in higher quality oxygen while practicing deep <a href="/article_tags/breathwork" target="_blank">breathing</a> or moving through asanas. The ambient warmth allows soft tissue to relax more, making deeper poses more accessible. Plus, it’s just more relaxing to practice outside, and taking in the surroundings will heighten a <a href="/article_tags/mindfulness" target="_blank">mindfulness</a> practice.</p><h3>Water Sports</h3><p>Canoeing, kayaking and paddleboarding can be done on any kind of open water, including lakes, ponds and rivers. These <a href="/2021/07/30/363037/water-sports-for-a-total-body-workout-cool-ways-to-stay-fit-this-summer" target="_blank">activities</a> strengthen the upper body as well, and water itself can have a calming effect. Take a class or rent a boat for an afternoon paddle, either alone or with friends.</p><h3>Rollerblading</h3><p>Popular in the 1990s, rollerblading is again having a heyday. Online skate manufacturer <a href="https://www.rollerblade.com/usa/en" target="_blank">Rollerblade</a> saw a 300 percent increase in sales at the start of the pandemic, as consumers looked for creative ways to get around outside. Rollerblading helps build endurance in a wide range of muscles, including upper legs, hips, back and glutes. It can improve balance, is easy on the joints and is just plain fun. Invest in a set of protective gear such as a helmet, wrist guards and kneepads to ensure safety.</p><h3>Urban Fitness</h3><p>To create workouts in the city, run up and down a hill or set of stairs, then find a nearby playground and do pull-ups on the monkey bars, tricep dips on a park bench and other bodyweight exercises. Or, grab a few friends and create a high-intensity interval training circuit in the park. Change up the routine and location to keep it fresh and fun.</p><p><br></p><p><a href="http://www.carriejacksonwrites.com/" target="_blank"><i>Carrie Jackson</i></a><i> is a Chicago-based writer and frequent contributor to Natural Awakenings magazine. </i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:8a46ed18-5337-4f49-9f84-7084d33cd0ed2022-05-15T18:15:10-04:002022-07-05T16:11:39-04:00The Exercise Power of E-Bikes: Get a Workout on an Easier Ride2022-05-31 09:30:00 -0400Sandra Yeyati<p>The familiar adage, “No pain, no gain,” doesn’t really apply to e-bikes. Although a pedal-assist electric bicycle is zippier and easier to ride than a conventional model, researchers are finding that as long as we’re pedaling, we’re still getting our <a href="/article_tags/heart_health" target="_blank">heart</a> pumping, building stamina and experiencing some of that cardio magic. That’s good news for those of us that like to work smarter, not harder.</p><p>What’s more, that battery-enabled oomph supplies riders with the enjoyment, motivation and self-confidence to venture out more frequently and for longer periods of time, give hills and inclines a try and even pedal to work for an active, eco-friendly commute. It’s a win-win-win.</p><p>In 2018, researchers at Brigham Young University (BYU), in Provo, Utah, sought to quantify just how good a workout was possible on an e-bike, and they discovered that the average heart rate was only 6.21 beats per minute lower than on a conventional cycle.</p><p>“The e-bike and conventional bike averages both fell within that 50 to 70 percent maximum-heart rate threshold which is indicative of moderate-intensity cardiovascular activity, so there seems to be a similar amount of benefit for heart health when riding an e-bike, despite the fact that the perceived exertion was significantly lower than on a conventional bike,” says Taylor Hoj, lead author of the <a href="https://pubmed.ncbi.nlm.nih.gov/30497998/" target="_blank">study published in the journal <i>JMIR Public Health and Surveillance</i></a><i>.</i></p><p>The college-aged men and women that participated in the study rode the same 10-mile trail on each type of bike, so it was easy to compare how much faster the e-bikes were. Cyclists averaged 12 miles per hour (mph) on the conventional bike and 16 mph on the e-bike, reaching top speeds of 22 mph and 27 mph, respectively.</p><p>On average, the same route took 54 minutes to complete on the conventional bike and only 39 minutes on the e-bike—a 30 to 40 percent time savings. For people considering using an e-bike to commute to work, that reduction might make it easier to give it a shot.</p><p>Using questionnaires given before and after each ride, the BYU researchers found, “In general, participants agreed that they could ride an e-bike on most days, in the cold, when they were tired or dressed in formal attire, while carrying groceries or books, or on hilly terrain,” says Hoj, a health equity epidemiologist at the Utah Department of Health and adjunct faculty member at the BYU College of Life Sciences.</p><p>Notably absent from the study were e-bikes with throttles, which with a twist of the handle or the push of a button, provide a boost even when the rider isn’t pedaling. These bikes would probably not provide the same level of exercise benefits.</p><p>In 2019, the same BYU researchers conducted a similar <a href="https://formative.jmir.org/2019/3/e13643/metrics" target="_blank">study</a> with experienced mountain bikers, published in the <i>JMIR </i><span><i>Formative Research Journal</i>. “Our results in </span>that study supported the idea that using a pedal-assist electric mountain bike (EMTB) retained the cardiovascular benefit and that the participants overwhelmingly perceived the potential of EMTB use to be positive,” Hoj says. “Some of them said an EMTB could help get them out on the trails more or perhaps get them to ride longer and go further, and also would allow older, injured, disabled or less-fit riders to enjoy mountain biking on dirt trails, whereas maybe their age, injuries or fitness levels limited their capability on a conventional mountain bike.”</p><p>According to Hoj, e-bikes offer a great set of benefits for fitness buffs. “Even if you’re a very serious athlete and in training programs, there are days where maybe you’re recovering from a more intense ride and your muscles are really sore, but you still want to continue to train your heart and that aerobic side of things, and an e-bike could be a great use for a more laid back aerobic day while the legs are recovering,” he says. “And if someone is wanting to get into mountain biking but doesn’t feel like they have the fitness to get there or doesn’t know how to start, that pedal assist could remove that initial barrier.”</p><p>Ultimately, the decision to buy an e-bike—good ones start at $1,000—may come down to emotional considerations. “They’re a lot of fun to ride,” Hoj says.</p><p><br></p><p><i>Sandra Yeyati, J.D., a professional writer and editor, can be reached at SandraYeyati@gmail.com.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:38a6062a-9ff2-4c04-bbb4-1b2dc20785792022-04-17T21:54:36-04:002022-06-02T08:58:29-04:00Staying Hydrated: It’s Not Just About Drinking Water 2022-04-29 09:30:00 -0400Sandra Yeyati<p>Maintaining proper hydration is one of the most important measures we can take to benefit our health. “The human body is made up of 55 to 75 percent water, and proper fluid levels are essential for many important body functions, including nutrient and oxygen transportation, temperature regulation, blood pressure stabilization, removal of waste from the body and muscle repair,” says Josh Axe, a Nashville-based clinical nutritionist and doctor of chiropractic and natural medicine. “Drinking enough water allows for healthy digestion and detoxification, supports hunger control and improves the appearance of your <a href="/article_tags/skin-care" target="_blank">skin</a>, eyes and hair.”</p><p><span>Throughout the day, our bodies expend liquid to perform these vital functions. “Dehydration occurs when you lose more bodily fluids than you consume,” says Axe, the author of <i>Ancient Remedies</i> and founder of </span><a href="https://draxe.com/" target="_blank">DrAxe.com</a>. “Your body needs water and electrolytes replenished, otherwise you’ll experience symptoms such as dry mouth, thirst, muscle weakness and spasms, headache, dizziness, nausea and fatigue.”</p><p>“How we live today is why we’re so much more dehydrated than we were 30 to 50 years ago,” says <a href="https://www.drdanacohen.com/" target="_blank">Dana Cohen</a>, a New York City integrative medicine physician and co-author of <i>Quench. </i>“Air conditioning and heating are so drying. Electronics, prescription drugs, processed foods, fluorescent lighting—all these things coming at us and affecting our cells—are sucking the hydration out of our environments and out of us.”</p><p>According to Cohen—the risks of day-in-day-out, low-grade dehydration—the kind most of us experience—include constipation, joint pain, stiffness, brain fog and cognition problems. “There’s some evidence that it is also a risk factor for diabetes, Alzheimer’s and certain <a href="https://www.naturalawakenings.com/article_tags/cancer" target="_blank">cancers</a> like colon and kidney cancers,” she adds.</p><h3>How to Hydrate</h3><p>Optimum hydration is more nuanced than simply drinking eight to 10 eight-ounce glasses of water a day. It depends on our body size, age, diet and level of physical activity or exposure to hot temperatures, Axe says. He recommends more fluids for women that are <a href="/article_tags/pregnancy" target="_blank">pregnant</a> or breastfeeding, teenagers that are developing quickly and people on medications like antibiotics, diuretics, hormone pills, blood pressure medications and <a href="/article_tags/cancer" target="_blank">cancer</a> treatments.</p><p>Cohen points to a few reliable markers: “We’re meant to urinate every two to three hours throughout the day, and you want the color of your urine to be strong, but not too orange or too brown, which indicates dehydration, and not crystal-clear, because you could be over-hydrating.”</p><p><span>In her book <i>Quench</i>, Cohen delineates a five-day plan to optimize hydration.</span></p><p>Start every day with a big glass of water, which can include a squeeze of lemon and a pinch of real salt (pink or sea salt, not processed table salt).</p><p>Drink a glass of water before every meal. “For people who are trying to lose weight, a few published studies suggest that this will help them lose five additional pounds over a three-month period when dieting,” she says.</p><p>When feeling hungry, drink a glass of water. We often mistake hunger for thirst.</p><p>Consume one or two green smoothies a day made with a blend of greens, water and added ingredients to taste. This will incorporate a healthy amount of daily fiber, which helps to absorb and hold on to water.</p><p>Add what Cohen calls “micro-movements” throughout the day, such as nodding the head up and down, rotating the wrists and ankles, scrunching fingers and toes or twisting the torso. “These little movements help to move fluid throughout the body and lubricate joints,” she explains.</p><h3>Hydrating Foods</h3><p>According to Axe, some foods are naturally hydrating, including coconut water, melons, celery, cucumber, kiwi, citrus fruits, carrots, bell peppers, berries, lettuce, avocado, zucchini and tomatoes.</p><p>Cohen recommends one to two tablespoons of chia seeds mixed into a liquid every day. “They’re incredibly hydrating. If you soak chia seeds in water, they form this gel-like structure on them. Thanks to some fascinating research by <a href="https://www.pollacklab.org/" target="_blank">Dr. Gerald Pollack</a> from the University of Washington, in Seattle, this gel water, which has different properties from regular H2O, is believed to store energy like a battery. Getting more of this structured water by eating plants should be your goal, so your body and your cells are better hydrated.” </p><h4>Best Fluids to Drink</h4><p>“The best option is purified water that goes through a filtering process to remove chemical pollutants, bacteria, fungi and algae, but still has beneficial minerals,” Axe says. Both Axe and Cohen recommend the <a href="https://www.ewg.org/tapwater/water-filter-guide.php" target="_blank">Environmental Working Group’s water filter guide</a> to find the best at-home system for every budget, as well as its database that lists the safety of tap water in each U.S. zip code. </p><p>“The research shows that under four cups of coffee a day is not a diuretic, so it does contribute to your hydration; anything above four cups starts to become a diuretic and goes against you,” Cohen notes, adding that herbal teas are always a great hydrating option with added medicinal properties.</p><p><br></p><p><i>Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:7f6cefba-6b00-4803-a45f-8679cd6e04de2022-03-13T13:26:39-04:002022-12-30T11:12:58-05:00Spirited Strides: Power Walk to Better Fitness2022-03-31 09:30:00 -0400Marlaina Donato<p>We all know that the more steps we take in a day the better. The Mayo Clinic advocates walking regularly to keep bad cholesterol in check, maintain a <a href="/article_tags/heart_health" target="_blank">heart-healthy</a> weight and keep blood pressure within a normal range. Power walking—going a mile in under 15 minutes—amps up cardiovascular benefits and takes metabolic conditioning to a new level.</p><p>Power walking involves taking longer strides, moving at 4.5 to 5.5 miles per hour and using the arms to propel motion, with or without light weights. “With this more intensive exercise, in comparison to everyday walking, one should note that their breathing is harder and their heart rate is faster with power walking. Compared to someone who walks at a casual pace, a power walker can expect lower blood pressure, heart rate, blood sugar and cholesterol numbers,” says <a href="https://www.northshore.org/apps/findadoctor/physicians/jason-c.-robin" target="_blank">Jason C. Robin, M.D.</a>, director of cardio oncology at North Shore University Health System, in Glenview, Illinois.</p><h3>Walking as a Workout</h3><p>In cases of severe coronary artery disease, certain heart muscle disorders, known as cardiomyopathy or valvular diseases, Robin recommends seeing a doctor before taking up fitness walking, but emphasizes, “Obvious injuries or illnesses aside, power walking is great for all ages, genders, sizes and fitness levels and is, in general, very safe with very few contraindications.” He suggests aiming for 15 minutes or less on a first endeavor, and after one week increasing the time to 20 to 25 minutes, eventually working up to 30 minutes. To complement power walking, he recommends resistance training to increase muscle strength and tone, protect joints from injury, and improve flexibility and balance.</p><p><a href="https://racewalking.org/" target="_blank">Dave McGovern</a>, walking coach and <span>author of <i>The Complete Guide to Competitive Walking: Racewalking, Power Walking, Nordic Walking and More!, </i>points out, “</span>The impact forces of walking, even high-level racewalking, can be one-third of what runners experience, so it’s a lot easier on the joints. Power walking doesn’t have many rules.” A 30-year veteran of the U.S. National Racewalk Team, McGovern underscores the importance of starting out with a regular, easy walk before progressing to a more vigorous pace.</p><p>To avoid and reduce injury, he advocates mindfulness of correct posture and taking shorter, faster steps rather than long, stomping strides. He trains on a variety of surfaces, including everyday roads, tartan (rubber) running tracks, treadmills, dirt trails, grass, and even the occasional concrete sidewalk. “Changing up surfaces uses your muscles in different ways, which can help prevent overuse injuries that crop up from too much training on the same surfaces day in, day out,” he says.</p><h3>Practical Essentials</h3><p>For optimal results on any surface, proper footwear is vital. “We would typically recommend a running shoe for any fitness-based walking,” says Josh Saint Cyr, store manager at New Balance, in Highland Park, Illinois. He notes that the right shoes are designed to help align gait and avoid pronation or supination that prompts the ankle to roll inward or outward with movement. “For a more customized experience, someone with medium or lower arches would want a shoe from the stability running section, and someone with higher arches would want a shoe from the cushioned running section.”</p><p>In cases of tight calf muscles, Saint Cyr recommends stretching as a daily practice, even on non-exercise days. “Rollers or massage guns can be useful for immediate relief, but ultimately, stretching will help by reducing or eliminating tightness.”</p><h3>Taking it Up a Notch</h3><p>Racewalking, the competitive and highly technical variety of power walking, takes place at track meets. <span>“After you’ve built a base of miles, you can start sprinkling in some longer and faster workouts, and maybe even think about competition,” says McGovern. “There is a bit more technique involved in competitive racewalking, but once you get the hang of it, it will allow you to go much<i> </i>faster.”</span></p><p><span>In the end, having a goal can be the best motivator. “For the athletes I coach, many of them in their 50s, 60s, 70s, 80s and beyond, racewalking and power walking gives a purpose to their workouts,” says McGovern. “One of my athletes has said that she hates to work out, but loves to train<i>. </i>Having the goal of a race over the horizon gives a lot of athletes a reason to get out the door every day.”</span></p><p><br></p><p><a href="http://wildflowerlady.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author and composer.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:7fc3714f-eac7-4ecd-bb52-6cbfab5efa132022-02-02T14:02:48-05:002022-04-12T06:49:20-04:00A Weekend Warrior Survival Guide: Prevention, First-Aid and Recovery2022-02-28 09:30:00 -0500Marlaina Donato<p>At first glance, it seems harmless to sit at a desk all week and then dive into gardening, hiking, shooting some hoops or playing softball with the kids. We think nothing of it until that pulled hamstring, stiff shoulder or painful knee makes itself known, slowing us down for a few days or weeks. At the other end of the spectrum, weekend warrior injuries can be more serious, taking months and even surgery to be resolved.</p><p>With prevention, simple exercises and minimal investment of time, most suffering can be avoided. Recovery time can be shortened by integrating traditional first-aid approaches with complementary modalities like homeopathy, herbal remedies, essential oils and <a href="/article_tags/supplements" target="_blank">supplements</a>.</p><h3>Full-Spectrum Prevention</h3><p>Maintaining our cars prevents them from breaking down on the highway, and our bodies are no different. Muscles are meant to move regularly, and if we’re doing our part, the body will be stronger, more flexible and less prone to sprains, strains and chronic pain. “Common causes of injury are not warming up the body before exercising, pushing yourself before you are ready, not taking enough rest, improper form and not listening to aches or pains,” says New Jersey fitness trainer and mindset coach <a href="https://www.nadiamurdockfit.com/" target="_blank">Nadia Murdock</a>. She stresses the importance of exercising regularly three to five times a week to improve muscle strength, increase endurance and transport oxygen and nutrients where they are needed most in the body. “With this routine under your belt, you can find more comfort in tackling an adventurous weekend without pain or injury.”</p><p>Whether putting down a new floor, raking leaves or playing a game of tennis, toughing out an annoying muscle twinge or ignoring stiffness in a joint can set us up for trouble down the road. “The ‘no pain, no gain’ mindset is definitely not beneficial over the long run for health maintenance,” says physical therapist <a href="http://www.brennanhusseypt.com/" target="_blank">Brennan Hussey</a>. In his private practice in Evergreen, Colorado, and Appleton, Wisconsin, Hussey most often sees weekend warrior mishaps that target the lower back, shoulder, hip and knee. Identifying unhealthy habits and compromised alignment can prevent ongoing issues, he says, and a head-to-toe evaluation and approach are key.</p><p>“Pain is obviously what brings people in for treatment most often, but if I treat with pain as the focus, I will miss the dysfunction that’s actually causing the pain response,” he says. “I’ve found hands-on, or manual, therapy best treats the various dysfunctions that cause pain, whether chronic or acute, and usually within a very low number of visits.”</p><h3>First-Aid and Recovery Essentials</h3><p>RICE—rest, ice, compression and elevation—is the name of the game when injury strikes, but adding essential oils to a first-aid and recovery regimen can offer significant benefits. Diluted external use of lavender, cypress and eucalyptus can minimize bruising, pain and swelling. Essential oils are also reliable allies for dealing with general discomfort after an active weekend.</p><p>“In my 30 years using essential oils, plus raising two active boys, I’ve found that the most effective way to use essential oils for post-activity soreness is with topical application,” says <a href="https://aromaticwisdominstitute.com/" target="_blank">Liz Fulcher</a>, a clinical aromatherapist and owner of the Aromatic Wisdom Institute, in Selinsgrove, Pennsylvania. “Specifically, I add 15 to 20 drops of essential oil into one fluid ounce of unscented lotion or cream, which is a 5 percent dilution—too strong for all-over use, but great for spot application of topical issues. Apply the blend into the affected area as often as needed for approximately two days.”</p><p><span>Her powerhouse favorites for aches and pains include German chamomile (<i>M. chamomilla</i>), helichrysum (<i>H. italicum</i>), ginger (<i>Z. officinale</i>), black pepper (<i>P. nigrum</i>), frankincense (<i>B. carterii</i>), lavender (<i>L. angustifolia</i>) and tea tree (<i>M. alternifolia</i>). For open wounds, she reaches for the distilled herbal waters known as hydrosols to wash the area before applying lavender and tea tree to avoid infection. Helichrysum essential oil is remarkable for bruises and other topical trauma, she says.</span></p><p>According to a 2016 <a href="https://journals.lww.com/americantherapeutics/Abstract/2016/01000/Effectiveness_and_Safety_of_Arnica_montana_in.21.aspx" target="_blank">review of studies in the <i>American Journal of Therapeutics</i></a><span><i>,</i> soft tissue injuries respond well to immediate and subsequent internal use of the homeopathic remedy <i>Arnica Montana</i> <i>30x, </i>as well as topical arnica in the form of gels, oils and sprays<i>. </i>Remedies like <i>Ruta graveolens</i> and <i>Rhus tox</i> offer further support for sprains and strains. Bolstering the diet with anti-inflammatory spices and supplements like turmeric, vitamin C with bioflavonoids, vitamin E with mixed tocopherols, bromelain, borage and flaxseed oil can also provide support.</span></p><p>In the end, maintaining an active lifestyle all week long can lower the risk of needless suffering. “With consistent movement, you will understand how your body moves and responds to certain conditions. This will start to create a deeper understanding of what your body can tolerate,” advises Murdock. “The biggest takeaway is consistency.” </p><p><br></p><p><a href="http://wildflowerlady.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author and recording artist.</i></p><p><br></p><div class="media clearfix">
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<h4 class="media-heading"><a href="/2022/02/28/389320/tips-to-prevent-injury" target="_blank">Tips to Prevent Injury</a></h4>
<p>Simple stretches and warmups to help prevent injuries before participating in a workout or physical activity. <span class="pull-right"><a href="/2022/02/28/389320/tips-to-prevent-injury">Read More »</a></span> </p>
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</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:e3405265-7393-4548-9af3-b7ba9df2de142022-01-12T13:39:39-05:002022-03-26T08:40:00-04:00Power Up Your Workouts: A Guide to Protein Powders and Shakes2022-01-31 09:30:00 -0500Maya Whitman<p>Protein, from the Greek <i>proteios,</i> means “primary”, which sums up its vital role in the human body. Its structure of amino acids enables myriad bodily functions, from repairing and building tissues to creating biochemical reactions that form enzymes, hormones and neurotransmitters, and maintaining pH and fluid balances. When we fortify our diet with digestible, nutritionally dense, non-meat protein, we also amp up our fitness efforts, enhance <a href="/article_tags/immune_system" target="_blank">immunity</a> and offset premature <a href="/article_tags/anti_aging" target="_blank">aging</a>. Whole-food and <a href="/article_tags/plant-based" target="_blank">plant-based</a> proteins like pea, quinoa and chia seeds are also strong allies against Type 2 <a href="/article_tags/diabetes" target="_blank">diabetes</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/28397639/" target="_blank">research shows</a>. </p><h3>The Protein Promise</h3><p>Whipping up a protein drink before or after a workout can foster muscle and joint integrity, and it can nourish soft tissue after injury. “Protein is vital for muscle synthesis. An individual who exercises at a higher intensity should focus on getting more protein in their diet to aid in better recovery,” says Hannah Davis, a personal trainer and owner of <a href="https://www.bodybyhannah.com/" target="_blank">Body By Hannah</a>, in Cleveland, Tennessee. “Protein is also important in overall nutrition to better balance hormones that control hunger, blood sugar and mood.” </p><p>Dominic Kennedy, a Los Angeles trainer and the creator of <a href="https://dominiceffectfitness.com/" target="_blank">The Dominic Effect</a> health and fitness app, concurs. “Protein is considered a ‘macronutrient’, which means we typically need a large amount to stay healthy. Certain protein powders can be very healthy for you and help to build and repair tissue.”</p><p>The average daily protein requirement for adults is 50 to 70 grams, but can be higher during times of stress, injury, illness, pregnancy or breastfeeding. </p><p><a href="/article_tags/vegan" target="_blank">Vegan</a> fitness and nutrition coach <a href="https://www.karinainkster.com/" target="_blank">Karina Inkster</a>, in Powell River, British Columbia, gives a nod to protein shakes for their convenience, but advises, “Just make sure you’re not relying just on protein powder to hit your daily protein.” She highlights the importance of diet diversity with other protein sources like tofu, tempeh, legumes, nutritional yeast, nuts and seeds. </p><h3>Choosing Nutrition, Nixing Added Sugar</h3><p>Thirty years ago, heavily sweetened, incomplete protein powders seemed to be the only game in town. “Nowadays, we have countless plant-based options for protein powders—pea, rice, soy, hemp, pumpkin seed, quinoa … the list goes on,” says Inkster. “I like to stick to the basics, as I have a lot of serious food allergies. I go with brown rice and/or pea protein. Single ingredients, no flavors and no sweeteners.”</p><p>For Kennedy, shakes and powders with sugar and dairy can contribute to bloating and store fat in the body, “which we need to work harder to burn off. I cannot stress the difference this has made in my body once I gave it up years ago. Not only do I look better physically, but most importantly, I feel better on the inside. Sugar is highly addictive and can also affect your mood.” </p><p>Davis prefers sourcing her protein requirements from whole foods, but recommends whey-based powders when her clients want a reliable power shake and can tolerate it well.</p><p>Protein-to-carbohydrate ratio is paramount, especially for those with <a href="/article_tags/weight_loss" target="_blank">weight-loss</a> goals or blood sugar instability. Reading labels is important, especially when food intolerances are an issue. Kennedy recommends experimenting with various protein sources. “If you are using whey protein and having trouble digesting it, it may just be a lactose intolerance. Trying one that is plant-based could be a game-changer.”</p><p>Among Inkster’s clients, brown rice and pea protein powders score high for digestibility and assimilation.</p><h3>Fortifying Additions</h3><p>From antioxidant-rich pomegranate powder to blood-sugar-supportive monk fruit and adrenal- and thyroid-nourishing maca, nutritional extras abound. However, Inkster notes that supplemental products marketed as superfoods, including collagen, do not necessarily pack a powerful punch to an already nutrient-dense diet. “When we ingest collagen or a vegan alternative, this protein gets broken down into amino acids in the exact same way as any other protein we eat.” </p><p>Kennedy points to super-green and pomegranate powders as ways to help the body combat chronic disease. “It’s a great way to get more greens and vegetables and in turn, promote a healthy immune system. We could all use more of that.” </p><p>Davis reminds us that one person’s nutritional ally can be another’s bane. “Supplementation is very personal. I always encourage focusing on a whole foods diet that includes a lot of variety to create a micronutrient balance in the body and<i> </i>then experiment with some supplements to see how they may help.” </p><p><br></p><p><i>Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.</i></p><p><i><br></i></p><div class="media clearfix">
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<h4 class="media-heading"><a href="/2022/01/31/387303/guide-to-protein-powders" target="_blank">Guide to Protein Powders</a></h4>
<p>Descriptions of the various protein powder sources available to help determine the best choice for individual needs. <span class="pull-right"><a href="/2022/01/31/387303/guide-to-protein-powders">Read More »</a></span> </p>
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</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:adfb6911-b034-43b3-bc9f-3dade83372922021-12-07T15:04:20-05:002022-04-13T07:02:24-04:00Whole-Person Fitness: Current Trends in Wellness Tools2021-12-30 09:30:00 -0500Maya Whitman<p>Insiders agree that the idea of fitness is changing, and this means an exciting wave of trackers and apps that go beyond achieving the ultimate six-pack abs. “So many of us want a nice exterior, but now more than ever, we realize how important it is that the interior match that exterior,” says Dominic Kennedy, a Los Angeles trainer and founder of the <a href="https://dominiceffectfitness.com/" target="_blank">Dominic Effect</a>, an app that provides fitness workouts, customized meal plans and mind-body tools like <a href="https://www.naturalawakenings.com/article_tags/meditation" target="_blank">meditation</a>, <a href="https://www.naturalawakenings.com/article_tags/yoga" target="_blank">yoga</a> and affirmations.</p><p>The industry of wearable technology has been expanding since the advent of the FitBit Tracker in 2014, and the trend is not slowing down. Current fitness wearables even include rings that offer more detailed biometric data including blood pressure, heart rate, sleep and calories burned. With some smartwatches now priced under $50, it’s clear why the business marketing firm <a href="https://www.grandviewresearch.com/industry-analysis/wearable-technology-market" target="_blank">Grandview Research predicts</a> significant annual growth for such products for the next six years. </p><h3>Making it Personal</h3><p>For this year, fitness and wellness choices will focus more on practical effectiveness within the new normal. “I see that most don’t want to spend hours in the gym. The way life is now, we do things differently: home gyms, home office, home childcare,” notes Kennedy.</p><p>The world of fitness is extending beyond the gym, taking inventory of all the aspects that factor into maintaining wellness. “This year, fitness is all about making workouts work for you and your lifestyle. Whether it be wearable technology, customized online personal training apps or mindset workouts that work on getting your mind in gear, 2022 has me excited,” says Stephanie Mansour, a Chicago-based fitness coach and host of the national PBS fitness and wellness show <a href="https://stepitupwithsteph.com/" target="_blank"><i>Step it Up with Steph</i></a>. “I think we’re going to be focusing on habits and other areas of life like food, sleep and mindset that contribute to the effectiveness of workouts.” </p><p>She also foresees people picking up inspiration from hardcore fitness devotees that share more of their personal daily habits such as journaling, affirmations and how they stay committed to investing in health. </p><p>Bringing a water bottle to a yoga class or slipping on activewear is becoming digitalized, making it easier to target overall health. Staying hydrated based on individual needs is effortless using a Thermos app-connected hydration bottle with a smart lid that tracks daily intake. Mansour’s favorite fitness ally is clothing inlaid with resistance bands.<b> </b>“You can actually get in a workout while doing everyday activities with this resistance apparel. I love how resistance bands are built into these pants so my daily walk, yoga session or washing dishes and doing laundry turns into a workout because my muscles engage and work harder,” she says. </p><h3>More Support, Less Pressure</h3><p>Kennedy sees a sense of community taking root since the start of pandemic, especially via online forums and groups centered on health and fitness. “We spend so much time on the internet and social media, and during the pandemic, it was a huge outreach that will continue to grow since you can do it right from your computer or phone.”</p><p>New Jersey-based fitness trainer <a href="https://www.nadiamurdockfit.com/" target="_blank">Nadia Murdock</a> sees a trend of prioritizing ourselves without all-too-common feelings of guilt. The founder of Core Program, designed to help entrepreneurial mothers take charge of their health and fitness, she warns about the possible trigger effect of digital trackers that use pop-up screens or reminders about daily steps. “I would suggest asking yourself why you want to use a tracker. Once you have identified the reason, you can now seek out alternative options that may cause less pressure,” she says. To stay accountable without mental anguish, she suggests using a multisport watch that offers the perk of real-time audio coaching. </p><p>Kennedy concurs, saying, “The point is not to cause any more anxiety and to create a safe space. We should not be obsessing about weight and putting ourselves down, but finding a space that will lift our spirits.”</p><p>Despite the benefits of the latest technology and extras, Mansour reminds us to adhere to “tried and true methodologies like regular workouts that you enjoy, eating nutritious foods and taking care of your <a href="/article_tags/mental-health" target="_blank">mental health</a> through meditation, stress-reduction techniques and getting adequate <a href="/article_tags/sleep" target="_blank">sleep</a>.” </p><p><br></p><p><i>Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:5f74f912-3683-473f-b75d-7cb6d830db662021-11-11T14:35:53-05:002022-12-01T08:36:40-05:00Holiday Zen: Stress-Free Fitness and Self-Care2021-11-30 09:30:00 -0500Maya Whitman<p>Despite our best efforts, holiday time can frazzle our nerves and snag us in an unhealthy loop of overindulgence. To combat holiday pressure, the <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544" target="_blank">Mayo Clinic suggests</a> maintaining a regular exercise program and investing in me-time activities like <a href="/article_tags/meditation" target="_blank">meditation</a> and deep <a href="/article_tags/breathwork" target="_blank">breathing</a>.</p><p>Movement and simple self-care, even for a few minutes, can lower cortisol levels that often contribute to excessive food cravings. Walking, going for a run, lifting weights, or getting into the pool or onto the <a href="/article_tags/yoga" target="_blank">yoga</a> mat can help us enjoy the season with less angst.</p><h3>Cancelling Guilt, Staying Healthy</h3><p>With simple strategies, enjoying the office party dessert table doesn’t have to get us off track. “One of the greatest gifts you can give yourself when reaching for a cookie is to be in full approval of eating it. Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says <a href="https://www.theselfcarecoach.co/" target="_blank">Maria Miller</a>, a spiritual life coach in Oceanside, California.</p><p>Stephanie Mansour, host of the weekly national PBS health and fitness show <a href="https://stepitupwithsteph.com/" target="_blank"><i>Step It Up with Steph</i></a>, also opts for a no-stress approach, especially when it comes to working out. “When cortisol levels are through the roof, we crave fattening, salty or sweet foods. Studies have shown that people have a more positive body image just after five minutes of exercise,” says the Chicago-based wellness coach. “This mindset is huge when it comes to eating healthier and taming holiday cravings.”</p><p>Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day. “When we fuel our bodies with a variety of whole foods, we are also supporting healthy <a href="/article_tags/brain-health" target="_blank">brain</a> function, which has a direct impact on our emotions,” says <a href="https://www.teigandraigcollection.com/" target="_blank">Teigan Draig</a>, a life coach in Spencerville, Ohio. Draig suggests berries, citrus fruits, fresh fish, turkey, walnuts, almonds, avocados and eggs to boost serotonin and dopamine levels, “which improve mood and help to reduce the effects of stress and anxiety on the body.”</p><h3>Prioritizing Self</h3><p>Most of us are short on time, but committing to good health doesn’t require hours at the gym. “Many of my clients are looking for fast, simple workouts that they can squeeze in during the holidays,” says Mansour. “Set the timer for five minutes and get down on the floor to do ab exercises. Doing leg lifts, bicycle abs and crunches for five minutes is an excellent way to fire up the core.” She also suggests setting the morning alarm or going to sleep at night five minutes earlier to do some stretches in bed. “If you’re cooking, you can do squats in the kitchen while a smoothie is blending or calf raises while stirring a pot on the stove.”</p><p>For Miller, putting on some music and dancing in the living room is a sure way to get a boost. She is also a fan of guilt-free, unplugged intervals of shut-eye: “Five-to-25-minute power naps are a great way to rest and recharge with a very high return on your investment of time.” During the winter months, it can be easy to turn to screens for distraction and as a way to cope with the stress of the season. Miller reminds us to nourish our souls and get out in <a href="/article_tags/nature" target="_blank">nature</a> to “notice the way the weather impacts your body, the way it feels to draw in a breath and how you’re part of a constant exchange with life through each breath you take.”</p><h3>Inhaling Peace</h3><p>Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. “Whatever fitness routine you’re doing is fine, just always breathe through your nose. Mouth breathing triggers cortisol release,” says <a href="https://www.edharrold.com/" target="_blank">Ed Harrold</a><span>,<b> </b>breath</span>work and performance coach in Draper, Utah, and author of <i>Life with Breath</i>.<i> </i>“When we slow the breath rate, we encourage a relaxation response. We can manage the release of cortisol by inhaling through the nose, slowly from the belly to the collarbone and exhaling slowly through the nose by gently drawing the belly back into the lower spine. This is called diaphragmatic breathing and is our proper breath, even during exercise.”</p><p>For nature, winter is a time of repose from which we can take a cue and enjoy the moment. Draig muses, “Mindfulness requires us to be present in the here and now, rather than worrying about the to-do list or stressing over holiday finances.”</p><p><br></p><p><i>Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.</i></p><p><i><br></i></p><h3><b>Winter Wisdom Tips</b></h3><h3>From Stephanie Mansour:</h3><p>• If you know you’re going to be out for holiday cocktails and sweets, commit to eating an additional serving of greens, perhaps by putting extra greens in your lunch salad, eating sautéed spinach before you leave for the party or adding greens to your protein shake in the morning.</p><p>• Set up a “self-care corner” in your home and stack it with motivational books, journals, candles and a cozy blanket. Designate this home sanctuary as a place you can go for peace, quiet and enjoyment without electronics.</p><p>• My clients have enjoyed using meditation apps that focus on a topic. <a href="https://insighttimer.com/" target="_blank">Insight Timer</a> has meditations that focus on self-care, weight loss and sleep. I like the prayer app <a href="https://hallow.com/" target="_blank">Hallow</a> for people who are looking to improve their prayer life or do a meditation while praying.</p><h3>From Ed Harrold:</h3><p>• Practice diaphragmatic breathing while walking, then take it into whatever exercise routine you enjoy. If you feel the need to mouth-breathe, slow down and reestablish a steady rhythm of breath.</p><p>• Use your breath as a tool to stay in the present moment; don’t place energy on outdated thought-forms. Be aware that you are exactly what the world needs right now, and the gifts you bring to the table are always big enough.</p><p><br></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:e735192c-bf1c-45f2-a2cd-81f33334ac2a2021-10-18T17:07:41-04:002022-01-01T20:53:00-05:00Sacred Dance: Moving into Divine Energy2021-10-29 09:30:00 -0400Marlaina Donato<p>Heart-healthy dancing of all types is known to promote overall physical and mental health. When they are spirit-infused, forms like African, Middle Eastern, ecstatic and yoga-inspired kundalini dance offer us the opportunity to stay in shape while also fortifying the body’s intrinsic life force.</p><p>Classes in these styles of dance, which are most often conducted barefoot, draw upon a deep cultural well and include the infectious heartbeat of live accompaniment. Just about anyone can find their own blissful groove when going with the flow is the focus. “In class, I choose to emphasize the feeling more than the step itself. The goal is always to get a spiritual release,” says <a href="https://cumbedance.org/teachers/darian-parker" target="_blank">Darian Parker</a>, a Brooklyn-based West African dance teacher, professor and choreographer. “I always encourage my students to privilege ‘having a good time’ over succumbing to self-criticism from not perfecting a step.”</p><h3>Modern Moves, Ancient Roots </h3><p>There are more than 3,000 ethnic groups on the continent of Africa, and each dance style has a purpose that is defined by its unique history.<b> </b>In the West African tradition, dances are designed to heal the individual and from the broader perspective, restore community. Parker, a faculty member of <a href="https://cumbedance.org/" target="_blank">Cumbe: Center for African and Diaspora Dance</a>, in Brooklyn, celebrates the culture and art of the Mande people. “In short, Mande dance trains your spirit just as much as it trains your body,” says Parker. “In many Mande cultures, the ground is thought to be the habitation of our ancestors, who are thought to animate our bodies when we dance. In this way, you can think of dance as a ritual technology that renews our connections with those who came before us.”</p><p>While an African dance class encourages high energy and joyous expression, ecstatic dance can be a portal to self-discovery and connectedness. Springboarding from ancient societies worldwide, modern ecstatic dance is freeform and hallmarked by trance or tribal beats. “Ecstatic dance has offered me a portal to my subconscious, my spirit, my deep knowing. It’s a way to, as Gabrielle Roth, the creator of <a href="https://www.5rhythms.com/" target="_blank">5Rhythms</a>, put it, ‘Get out of my head and into my body,’ and in my body there is wonderful wisdom,” explains <a href="https://poconocounseling.com/heidi-sheldon-ms-ncc-lpc/" target="_blank">Heidi Sheldon</a>, a seasoned ecstatic dancer and licensed counselor in Stroudsburg, Pennsylvania. “Your spirit knows what to do when it hears and feels the rhythms. You just need to allow your body to follow.”</p><h3>Belly of Bliss, Heart of Light</h3><p>Middle Eastern dance is comprised of many dance styles—folk and tribal, classical and most widely known, belly dancing. In ancient times, the latter was practiced in rituals for fertile harvests and women’s fertility, including physical preparation for childbirth. In 2017, a <a href="https://pubmed.ncbi.nlm.nih.gov/29861250/" target="_blank">pilot study published in the <i>Journal of Bodywork and Movement Therapies</i></a><span><i> </i>showed that belly dance improves depressive symptoms, fatigue and quality of life in women with breast </span><a href="/article_tags/cancer" target="_blank">cancer</a>. </p><p>“Belly dancing is a tantric form of dance that empowers women to release shame and accept and love themselves and their bodies just as they are. The movements open us to pleasure and sensual bliss in our very own skin. In this way, it is very healing and therapeutic,” says <a href="https://banafsheh.org/" target="_blank">Banafsheh Sayyad</a>, a Persian dance artist and founder of the Dance of Oneness Academy, in Los Angeles. Sayyad’s movement, a fusion of Persian and Middle Eastern dance, flamenco, contemporary dance and meditative whirling, is deeply connected to an ancient feminine ethos. </p><p><span>As a teacher, she brings the <i>Sama</i>—the dervish (pronounced “darvish” in Persian) dance of the Sufis historically reserved for men—into the hands of women.“In the<i> </i>traditional Sama, the right arm is extended up toward the sky with the palm facing up,” she says. “The left arm is extended out with the palm facing down toward the Earth. In so doing, you transmit and emanate the light you’ve received into the world through your heart. So, this dance is about becoming a channel for light and love in the world.”</span></p><p>In essence, stepping into any dance class can be good for the soul. Sayyad reminds us, “Every movement and dance style, if done with the intention of surrendering one’s sense of separateness into an experience of the greater or dissolving one’s identity as a drop of water into the greater ocean of oneness, can be sacred.”</p><p><br></p><p><a href="http://wildflowerlady.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author and recording artist.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:bff11df6-50e0-4071-9ae6-f52ca441bcb52021-09-13T12:57:24-04:002022-01-01T21:01:45-05:00Walk About: Simple Steps to Well-Being2021-09-30 09:30:00 -0400Laura Paisley Beck<p>People that wear a fitness watch get a little buzz on the wrist as a reminder to get more steps in each hour, but many ignore the simple opportunity that exists to exercise upright for free anytime and anywhere. “Yes, we take walking for granted,” says <a href="https://beautyandwellnessdoc.com/dr-alexia-mcclerkin/" target="_blank">Alexia McClerkin</a>, a Houston chiropractor whose clients include professional and elite athletes. “Most people only walk as far as it takes to get to their car.”</p><h3>Sitting is the New Smoking</h3><p>According to <a href="https://getamericastanding.org/" target="_blank">On Your Feet America</a>, Americans sit 10 hours or more each day, and that sedentary habit is considered hazardous to our health. It may contribute to climbing obesity rates in the U.S., currently at 44.5 percent among those ages 40 to 59. Today’s most common preventable diseases are directly linked to obesity, the key word being “preventable.”</p><p>Walking briskly daily has proven to increase metabolism, lower both blood pressure and resting heart rates, and burn calories. Other benefits include improving mobility, equilibrium and stamina.</p><p><a href="https://www.drbenhorning.com/" target="_blank">Benjamin Horning</a><span>, a Laguna Hills, California, chiropractor and author of <i>A</i> <i>Kid’s Guide to a Healthy Spine</i>, says, “I’m a big believer that movement is life. I recommend that if you can move, get moving. Walking is a good starting point. If you can walk instead of drive, go for it. If you’re stuck indoors, schedule 15-to-20-minute walks in your calendar.” It’s important to put it in the calendar because, he says, “You have to make it real.” McClerkin recommends a minimum of 30 minutes of brisk walking a day to increase blood flow throughout the entire body, especially the legs.</span></p><h3>Oh, the Places to Go</h3><p>In the U.S., dogs and humans face similar obesity statistics with similar obesity-related health issues like heart disease and Type 2 diabetes. Taking dogs out for brisk walks helps prevent and reduce those risks.</p><p>Horning says that people may not realize how walking a dog conditions their own bodies. With natural surfaces like grassy or gravel trails and dirt paths, “there are so many neurobiological adjustments you’re making,” he says. Every nature walk provides an opportunity for our bodies to practice balance and sharpen its reflexes.</p><h3>Foundation Fundamentals</h3><p>“Proper shoes make a world of difference,” McClerkin says. They can help prevent plantar fasciitis, hammertoe and many other causes of pain and discomfort.</p><p>Anya Jensen, of <a href="https://anyasreviews.com/" target="_blank"><i>Anya’s Reviews</i></a>, a shoe review website, suffered painful foot health issues and discovered the life-changing results of wearing “barefoot” shoes, which have a flat sole and high flexibility. Now she makes it her mission to educate others that fashion doesn’t have to compromise health. “Walking was an important part of my health journey,” she says. “The feet literally are your foundation when you’re walking. Walking in pointed-toed shoes, you’re missing out on so many benefits for your physical health.”</p><p>Jensen walks with her kids daily in nature and is proud of their mobility. “With the kids, we need a destination and we pack snacks,” she says. “I like how the world has opened up to us because we’re prepared. We’re wearing the right shoes. We can encounter hills, rocks or the right tree.”</p><h3>Heads Up</h3><p>McClerkin and Horning both ask patients to be mindful of their limitations when taking on a new physical activity and to be careful to prevent injuries when adding brisk walks to a daily routine for the first time. “Too heavy a walk on cement and other hard surfaces like roads can cause shin splints,” McClerkin says. “Walk on a track to prevent injuries from an uneven surface.”</p><p>“Just be responsible,” says Horning. “Walking is so beneficial. The basics of health just can’t be ignored or taken for granted.”</p><p>Humans walk upright on two feet, unlike any other animal on Earth. Walking allows us to connect with our bodies and environment in a very special way, something we can take advantage of instead of taking for granted. Let’s go for a walk.</p><p><br></p><p><span><i>Laura Paisley Beck is a freelance writer in Madison, Wisconsin. Reach out at </i><i>LauraPaisleyBeck@gmail.com.</i> </span></p><p><br></p><h3><b>Tips for Healthy Walking</b></h3><ul><li>Bring a water bottle to stay hydrated.</li><li>Fuel up with whole foods like fruit and nuts.</li><li>Stretch before and after walking.</li><li>Wear proper shoes with good arch support and wide toe boxes.</li><li>Wear wicking clothing layers, reflective for dark hours.</li><li>Invite canine friends.</li><li>Have a regular walking buddy to keep each other committed.</li><li>Keep the pace/heart rate up, perhaps using a fitness watch to stay on track.</li><li>Consider adding poles for a full body workout and increased stability.</li></ul><br><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>