Today’s Facebook Live was about 10 benefits of walking. There are more that could have been covered. Just get up and start moving! Here are the 10 benefits:
Burn Calories
Burning calories will have a few variables. The faster you walk, the better your body will burn calories. Add to that some hills and go for a while and you will have some serious calorie burn. However, don’t just get up off the couch and speed your way out the door and up some hills. This is going to take some time. Start out slow and work your way up in speed, distance and hills.
2. Strengthen your Heart
You can reduce your risk of coronary heart disease by walking just 30 minutes a day for 5 days a week. As you continue to increase your walking you will strengthen your heart even more.
3. Eases Joint Pain
When you are walking you are doing a few things, first you are lubricating the knee joints, secondly you are improving your blood flow and you strengthening the muscles around your knees. So, the more you walk, the easier your joints move and less pain.
4. Boosts your Immunity
It’s a great way to stay healthy. Exercising for just 30 to 45 minutes a day will increase the amount of immune system cells in your body. You can get more details at this article: https://www.jonbarron.org/article/walk-away-colds
5. Boost your Energy
Walking also increases your oxygen flow which also helps increase your hormones. Instead of reaching for an energy drink or cup of coffee, put on your shoes and get out there and walk. Even if you are just walking around your home or office, it will help you instead of doing too much sitting on the couch or in front of a computer.
6. Tone your Legs
The one thing that people are looking for when starting any exercise program is to lose weight. However, that scale can be deceiving. You can tone up your legs and not see the scale move. However, your clothes will fit better.
7. Improve your Mood
Walking is shown to reduce anxiety, depression and even a negative mood. I know that I find I am in a better mood after I am done walking, no matter what the pace. I also find it improves my mood even more so when I walk with a friend. We walk and talk and get all those thoughts out. It’s amazing how having a friend to walk with and vent will improve your mood for the day.
8. Creative Thinking
Yes, walking will get your creative mind going, whether it’s personal or business. If you have writer’s block, go for a walk. It will help you to be able to think things through. While you are walking do NOT answer your phone! If you need to, record your thoughts, especially if it’s something you want to write about when you get back to your computer. If you do bring along the phone, only use the recording and picture taking features. These will help for later on.
9. Help you Sleep Better
What keeps you up at night? Stress? Pain? By walking on a regular basis you will lower your stress level and your pain level. You also increase your energy level during the day along with your body temperature. Then at night your body is more willing to rest and let you sleep.
10. Help you Obtain Other Goals
You have just successfully implemented a new routine with adding in walking into your daily routine. This has boosted your health and your creativity. It will also help you obtain other goals because you have boosted your mood and your confidence.
Are you ready to get walking? I can help you achieve your goals through walking, find out how HERE.
One of my favorite places to walk is on our rails to trails system here in Michigan. There are so many rails that have been turned into trails. I have been fortunate to live near so many. For this post, we will focus on the ones in Oakland County. These trails all connect or at least they will shortly.
We will start at the Polly Ann Trail, which starts in Orion Twp at Joslyn Rd just south of Waldon Rd. There is no parking near this start. It is a short distance up the trail to parking at the Civic Center Park where you can access the trail. The trail wanders north through Oxford while passing by various bodies of water, woods, crossing some roads, both paved and dirt. While in Oxford the trail crosses a major road via a bridge.
In Orion Twp there is a connector from the Polly Ann Trail to the Paint Creek Trail that goes along Clarkston Rd and has a crossing into Camp Agawam, a former Boy Scout camp and now a township park. The Paint Creek Trail starts downtown Lake Orion and goes to Rochester. On the trail you will go by a pond that has a couple of areas for you to get off the trail to fish or put in a kayak. The water is not very deep though with tree branches in it, so if you stick around long enough you may catch a turtle sunbathing. Traveling south on the Paint Creek Trail you will come across signs from the old rail line. Plus, just off the trail is Paint Creek Cider Mill where you can get cider and donuts or a nice lunch or dinner.
When you get to Rochester there’s a short trail through town that connects to the Clinton River Trail. The trail follows Paint Creek, goes under Rochester Rd, and around the library. Then there’s a short walk to where it hooks up with the Clinton River Trail. You have the option of going to the left or right. To left will take you to the Macomb Orchard Trail as you cross over into Macomb County. When going to the right you will be on the winding trail that takes you under one freeway and over another which then puts you in the city of Pontiac.
I don’t walk in the city of Pontiac, but will pick it back up in Sylvan Lake. This then ties in with the West Bloomfield Trail. There are quite a few traffic crossings through the Sylvan Lake area. Once you cross over Orchard Lake for the 4th time you will have a longer stretch without a heavy traffic crossing. Also, along the trail you will have the chance to slow down and read the signs about the area. Lots of historical information on those signs. This trail ends at Haggerty Rd.
The next trail that ties in is not quite done as of this writing. It’s the Michigan Airline Trail. You’ll be able to continue through to Wixom Rd when this is finished, including going over M5 on a nice bridge. You’ll go through Commerce, Walled Lake and Wixom. I haven’t been on this section yet, because although there is asphalt down, it is not ready for people to be walking, running and biking on it.
Let’s Go Walking Some Oakland County Michigan Trails. Still want to go further? You’ll have to take the sidewalk down Wixom Rd to Pontiac Trail and then head west to Lyon Oaks where you can pick up the Huron Valley Trail. This trail will take you to Island Lake Recreation Center or to South Lyon. Either way, you have quite the ride ahead of you. These are great trails to go running, walking and biking.
It’s a popular question, what do you drink? This can be in reference to while you are walking or running, while you are at work, while you are at home, while on vacation, etc. I have my favorites and I’ll explain what they are, when I drink them and where you can get them for yourselves. I have hyperlinked the names of the beverages so that you can purchase them if you wish. Yes, I do get compensated when you purchase through the links.
Crystal Light Sugar Free Wild Strawberry With Caffeine Powdered Drink Mix – this is kept in our refrigerator in a gallon container. We drink this while at home and I also put it in my bottles that I use when out walking. It also goes with us in our cooler when we are traveling. We like this because we get it in boxes of 30 packets and put four of them in the gallon container. It’s a nice refreshing drink, especially over ice that I take with me to work and drink after my morning smoothie. Plus, the flavor holds up when it is in the little bottles on my water belt for training and racing.
V8 +energy drinks – These are natural energy drinks in a variety of flavors. My favorite flavors are orange pineapple, raspberry vanilla, black cherry, and honey crisp apple berry. I like the size of the cans – just 8 ounces, which fits nicely in the small cooler or my purse. I like to have a variety of flavors in the refrigerator, so that I don’t get bored with one flavor. These do contain caffeine, 80 mg and it gets its caffeine from green tea, not artificially added.
Phyzix Zero energy drinks – when wanting something that is a bit more neutral in flavor, this is my go-to. To me, it tastes like Squirt. Also, contains natural caffeine, this one gets its caffeine from green coffee beans. Phyzix Zero is a bit bigger than the V8, coming in at 12 ounces.
Propel Electrolyte Water Beverage – another beverage that I like to keep stocked in my fridge. My favorite flavor is grape. I drink these after my workouts and around the house, especially when it’s extra hot and muggy outside.
Cherry Republic Black Cherry Cream Soda – this is my ultimate favorite that I savor when I drink it. Available only in glass bottles and through Cherry Republic themselves, no commission for me on this one. You can order them online, but my favorite way to get them is to visit their store in Frankenmuth River Place Shops. When you visit their stores you get to sample all their beverages and some of their food. These are all Michigan made with Michigan cherries. A treat for any day.
These are the beverages that I keep stocked in my refrigerator. Leave in the comments what your favorite beverages are.
Have you added walking to your exercise regimen? Are you thinking about adding some walking in? Let’s get you stretching. I advise that you do these after you have done some walking around home. Just to get the muscles warmed up so that you don’t pull a muscle. Stretching without warming up at all is like trying to stretch an old rubber band. It could very easily tear. Now that you have walked around home a little bit, let’s get stretching.
Squat with a Reach – standing on both legs with feet just wider than shoulder width and chest tall. Squat by sticking your butt back and keeping your chest up. At the bottom of your squat reach forward with both hands. Repeat 10 times for 2 sets.
Warrior II – stand with your feet wider than shoulder-width apart and toes pointed straight ahead. Turn your right foot to the right, keeping your pelvis facing the front. Raise your arms out to the sides and lower your pelvis to the floor by bending the right knee until it is positioned over the right foot. Gaze over your right middle finger and take 4 deep breaths. Repeat on the other side.
Walker’s Arms – standing with one foot in front of the other with soft knees, draw in your belly button and alternate forward and backward movement with the arms. Elbows should be bent at a 90⁰ Repeat 20 forward movements on each arm then switch so your other foot is in the front.
Plank – assume the top of a push-up position, making sure your hands are directly under the shoulders and legs are held hip-width apart. Draw in your belly button and hold your back in a straight position. Hold this position for 30 seconds for 3 repetitions.
Super Hero – assume a four-point position on your hands and knees. Hands should be directly below shoulders and knees hip-width apart. Extend your right arm out front and left leg behind you. Hold this position for 20 seconds, then switch to left arm out front and right leg behind you hold for 20 seconds. Repeat five times on each side.
Walking Knee Hugs – standing tall, walk forward while hugging one knee to your chest. Alternate knees with each step forward. Be sure your back stays straight and allow the foot on the floor to raise onto the toe. Repeat 10 knee hugs on each leg.
Triangle – stand with your feet 3-4’ apart, toes pointed straight ahead. Arms out to a “T.” Keeping your belly facing forward and turn your right foot to the right. Bring your right hand towards the right big toe while the left-hand points towards the ceiling. Look up towards the ceiling for 5 deep breaths. Return to the upright position. Repeat to the left side.
Downward Dog – assume a four-point position. With shoulders over hands and back straight curl the toes under while lifting the hips up and back as you straighten the legs. Breathe in the pose while allowing your head to in a relaxed position and attempting to bring the heels to the floor. Hold the pose for 5 breaths, can also add in walking your feet in place.
Supine Spinal Twist – lying on your back, lay your arms out in a “T,” bring your right knee up to a 90⁰ angle and drop it to your left side, turn your head to look down your right arm to your fingertips. Hold this for 6 breaths. Bring your right knee back up and lay down your right leg. Repeat with the left leg. Alternatively, you can bring up both knees to a 90⁰ angle and drop them to the left and then the right.
Now that you have your morning stretches done, you are ready to get your day going.
You are ready to go out walking. You have your shoes on, but are you going to be safe while you are out there? What do you need to do to arrive back safely from your walk? Let’s go through some of what you can do.
Emergency information – what should you have on you?
Your name
Any allergies
Medical issues such as diabetic, asthmatic, epileptic, etc.
Emergency contact person that is not walking with you
The above list will assist anyone that is around you when you are unable to speak for yourself for whatever reason. My favorite product for emergency information are the bands by RoadID. They have a variety of products that emergency personnel can get medical information about you including an electronic version with extensive medical information. The more information about you that they have when you are unable to tell them yourself, the quicker they can help you. You can visit them here.
Headphones/earbuds – don’t wear them in both of your ears and don’t have them too loud.
If you must wear headphones or earbuds, then have just one in and keep your other ear fully available to hear what is going on around you. When you have them turned up and/or in both ears, you run the risk of not hearing people as they come up from behind and want to go around you. You may also not hear bikes coming up behind you on a trail or vehicles on the road and you may step into their path without knowing it until you get into an accident.
Reflective clothing
When you are out in the early morning or late evening hours vehicles need to see you. There are reflective vests that will go over your clothing, no matter what you are wearing. Another option is a headlamp, where you can better see where you are going and for others to see you. Flashing lights come in a variety of options including ones you can have on your back. One thing is for sure, do not wear all black without something reflective on it. People are going to want to see you and you want them to see you.
Walk with a friend
Walking with a partner or a group is not only more fun but also gives you extra eyes and ears when looking out for your safety. They can also assist you if you get hurt and watch out for people, bikes, and vehicles.
Mace or pepper spray
This is a great option to have available for unwanted animals or people getting too close and posing a threat. I recommend carrying this when you are out by yourself. Although you never know if you may need it for animals when in a group.
Water/beverage
You’ll want to make sure that you have water or some sort of electrolyte beverage to drink. This is especially important when it’s hot and humid out. You’ll need to keep hydrated. Dehydration is not a good thing and can be dangerous. You can either carry it in your hands or buy a belt that will carry your beverage for you. There are a variety of belts to fit the way you like.
Snacks while walking
Yes, you read that correctly. You’ll want snacks. I recommend something small such as raisins, peanuts/nuts, pumpkin seeds, sunflower seeds, jelly beans or hard candies. These will be easy to fit in your waist pack.
These are not all-inclusive, but a starter to get you thinking about safety when you go out walking.
You have picked out your shoes and fitness watch. Now what do you wear for clothing? I am glad you asked. You will want to be comfortable, but not too warm or too cold. Although, chances are greater of you being too warm then too cold. There are so many choices on the market, how do you know what to choose and when to wear it? Here is some helpful advice on what to wear when.
1) Dress for a temperature that is 20⁰ warmer than what is on the thermometer. For example, if the temperature is 50⁰ on the thermometer you would dress as though it says 70⁰. You will warm up as you walk. You don’t want to be too warm and overheat.
2) Dress in layers. Have a light weight jacket for when it is chilly or raining to start out and then tie it around your waist after you warm up and quits raining. When in really cold weather, wear a moisture wicking layer against your skin and then thicker, warmer layers on top of it. This goes for when it is raining out also, make sure you have rain gear on that you can take off and carry when the rain clears. Light weight ponchos are great for rain gear and can be easily folded up in a carry bag.
3) Do NOT wear cotton. “Cotton is rotten” is a phrase that you will hear in the running & walking community. When you sweat or get rained on and the cotton gets wet it will keep all that moisture against you. This is especially true with socks. The moisture can give you blisters.
4) Wear moisture wicking material. This will keep the sweat away from your skin. They now make everything out of moisture wicking material: tops, bottoms and socks.
5) When walking in the warmer climates and if your thighs rub together I recommend a longer inseam short with spandex that will stay in place. This will save you the pain of chafing and then having to buy chafing cream.
6) Get a good sports bra! Women, make sure when shopping for a sports bra that you look at the support level. There are three: light, medium and high. You want to have the proper support level so that you aren’t bouncing too much along your walk. For those really hot days make sure you have a nice colorful one that holds everything in and you can wear just your bright colored sports bra.
7) In the winter and you have a lot of ice, be sure to get traction cleats for your shoes. These will keep you walking across the ice instead of slipping across it.
You can buy just a few items and make it through all of the seasons by layering up in the colder season. Watch for sales at your favorite local running & walking shop and you can get quite the clothing collection.
As you go along in your walking career and you lose weight and/or take off those inches and you find yourself with clothes that no longer fit, look for a charity that accepts running and walking clothes.
You see people out running and walking. You hear of races and fun runs in your area. You may even belong to a gym. It can be very intimidating to get a gym membership or even to go out for a walk, let alone run. So, where do you begin?
First, check with your doctor before you start anything new. Let them know you are going to start walking on a regular basis. Your doctor will let you know if you have anything that you need to be aware of when exercising.
Second, get a good pair of shoes. I don’t mean for you to go to your local discount store or sporting goods store. I mean you need to go to a running and/or walking store. These stores will help you find the right shoe for your foot. They will have a variety of brands and prices. Although, I have a favorite brand, Mizuno, they may not fit your foot the best. You need what will fit your foot the best. Your feet will thank you.
Third, what do you wear besides your new shoes? That will depend on what the weather is like in your area. Dress for 20 degrees Fahrenheit warmer than what the temperature says on the thermometer. If it says 60 you dress for 80. You will warm up as you go. It’s better to dress in layers that easy to remove and wear around your waist.
You’ve gotten the ok from your doctor. You have a new pair of shoes. You even know what to wear when. So, now you have to get out the door. It doesn’t matter how far you go or how long it takes you to go there and back. It matters that you are going faster than anyone sitting on the couch. Just open the door, put one foot in front of the other and keep going. The first time it might be to the mailbox or the car.
Go the distance that feels comfortable, but remember you have to walk back to where you started. Continue to cover the comfortable distance and then extend it further.
I can assist you with a schedule. Click on the Buy Now button below and get your own copy of my couch to 5K schedule.
You are figuring out what you to start walking. First thing that comes to mind is what shoes to where. There are so many brands of shoes out there, all different styles and lots of color combinations. The prices will make your head spin. So, which shoe is right for you? That is not a very easy question to answer. I always tell my trainees that they must get the shoe that is right for their foot. What NOT to look for in a shoe:
1. Color – it does not matter if your shoes match your outfit. This is not a fashion show and function is much more important than fashion in the case of shoes for walking in.
2. What your friend wears – your friend’s feet are not your feet. You need what will work with how your foot hits the ground. Everyone is different.
3. It’s on sale – yes, sales are great and I know everyone is looking for the best deal. Just because you will save money on the shoes does not mean your feet will agree with you.
4. No “walking” shoes – I know it doesn’t sound right, but most manufacturers make walking shoes that are all leather and a lot of them come with Velcro straps. They remind you of something your grandparents would wear.
Now you know what not to look for, but what do you look for? First you go to a running store. Please do not go to those big chain stores. The chances of you getting someone that can really help you are really slim. Your local running store will have workers that actually run and walk.
When I go into a running store looking for shoes, they ask me what I am looking for. I make sure they know that I am walking, not running, but it will be competitive walking. They also ask if I already have a favorite brand that I wear. When I first started out, I did not have a favorite brand. This made it easier for them to recommend what brands will work the way I walk. They will have you take your shoes off and watch you walk or put you on a treadmill. This is so that they can see how your foot hits the ground. Yes, it does matter. They need to know which shoes to recommend. This is not a quick visit, it will take time. You’ll want to have lots of time to try on various shoes. Once they see how you walk, then they will bring out shoes from various brands and at various price points.
Do not look at the prices until after you have tried them on. When you figure out which shoe(s) fit you properly, then look at the price. Chances are you will have more than one shoe that fits you really well. Then you can pick by price or color, whichever is more important to you.
Finding the right shoe can be fun. You get to try on lots of shoes and really get to know your local running store. Let’s wrap up your running store visit:
1. Make sure it’s a local running store – no big chain stores
2. Take your time – it’s not going to be a short visit
3. Be prepared to walk – they are going to want to see how your foot hits the ground
4. Don’t get stuck on price – the lowest priced shoe is not always the best fit
5. Get chatty – yes, talk with the person that is helping you, get to know them, the running/walking community, let them get to know you
The last part I want to touch on is getting chatty. You are going to want to talk with them about walking groups in the area. The store may already have a walking group or know where one meets up. They can also recommend local training programs and races. Welcome to the community of runners and walkers!
Welcome to Mandy Jo’s new blog – Adventures and Walking. I am excited to bring you along for this new journey, which is this blog. My journey is in two parts that intersect. Part one is my adventures across Michigan and the USA. I love to travel and look forward to doing more throughout the years to come. Part two is my walking. I started walking competitively back in 2003 and have “only walked” in races since that point. This part will include my training, my races, and walking and fitness tips.
You will see reference to TripAdvisor, which I do get compensation for the links, but not the reviews. I will also be including offers for various places, services and products that I may get compensation from, but at no additional cost to you.
I have found a new app & website for trails. It is called Trail Link https://www.traillink.com/ It is USA wide and is free or you can upgrade for $29.99/year for unlimited map downloads. I am looking forward to using this and finding all kinds of awesome trails. I’m not sure if I need to upgrade yet or not. This is not an affiliate link, so I don’t get any compensation whether or not you decide to upgrade.
Most of the photography that I will be using in my blog will be my own personal photos. I will be putting a watermark/logo on my personal photos, this way you will know when the photos are mine or stock photos from the product, place or service.
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