Skip to main content

Fitness: How to Walk Longer, Quicker Walks

I've been walking this path outside our residence for over a week now. Give or take, it's about 1.7 kilometers, one way. I love this path,  it's one road that goes all the way to a bird trail area. The path goes up and down, giving a variety of challenges and workouts along the way. After a week of that routine, I can confidently feel that I can go longer. It takes me between 14-17 minutes to do each 1.7 km route. I've also learned that certain modifications enable me to walk longer or finish the route faster. I'm sharing these tips today:

1. Get Plugged Into Some Music
Ohio State Research News reported that study participants who listened to music while walking covered 21 percent more distance than those who did not. Try it and you'll feel the difference as I did. Each time I put those Apple earpods on, plugged them into my mobile phone for music playback (and call notifications), I was able to go farther without even noticing or pushing for it.

2. Work on Your Breathing
I found that I can release the tension and exhaustion by doing breathing reps. At times I find myself holding my breath when I'm on an inclined path. Tension sets in and I focus on surviving the upward walk, and it's not good. I feel more tired whenever I did that. So, I try to pay more attention to the way I breathe and make sure that I release the tension and tired feeling through inhaling and exhaling relaxedly. LiveStrong lists some good breathing techniques. I vary using most of them (I don't do the mantras).

3. Maintain proper arm position.
 If you want to do some arm stretching during walks, it's fine. If you want to go for faster walks, there are some adjustments you need to make. Make sure to maintain your arm raises to below breast level only. And each must simply move straight forward not across your body. gives a good explanation here.

4. Warm-up before the walk.
Yes, it's very much needed. This eliminates much of the strain and struggle during the walk. I do quick stretches. I do tiptoe reps and sideward bends. suggest a 3 minute warm-up combination of ankle circles, leg swings, pelvic loops, and arm circles. Check it out here.

5. Water up before and during a walk.
Muscles depend on hydration for proper movement. I drink a glassful of water before I go out the door and when I plan to walk farther, I bring a small bottle with me and take sips along the way.  Some recommend a cup more every mile.


Popular posts from this blog

Container Gardening: Planting KangKong in Pots (Water Spinach)

Kang kong is a well-known leafy vegetable used in many Philippine dishes. It is quite easy to grow they say. There was a time when you can find kangkong patches on most streets in the neighborhood. It is also called water spinach or swamp cabbage. It thrives in wet, moist areas. Many grow it solely in water. It quickly grows under sunny spots but carers should keep the soil moist. Else, it may die.

Some tips:

Not much intstructions on planting. Just bury the seed and keep the soil moist or muddy. Kangkong grows all year round. Cut maybe an inch or two above the soil for continued regrowth and harvesting. Winter may see your plant dying but often, it regrows by spring.You may fertilize with nitrogen twice a month.You may harvest whole plants at about 1 to 2 months.Kangkong has the tendency to spread. Grow in a container for easy maintenance or harvest whole plants to control your supply.It is best to use potting soil for your containers. Putting regular soil in restricted pots may hamp…

Quick and Easy Fresh Homemade Whipped Cream Recipe

Why buy canned whipped cream when you can make homemade whipped cream at in a quick, easy, and cheaper way?
Commercial canned whipped cream like Aunt Betty's or Dream Whip from Coles retail at AUD$4 and up. But making your own quick and easy fresh homemade whipped cream only costs as low as $1.16011 per cup. Here's all you need to have and do:
Ingredients:Coles Thickened CreamCream of TartarWhite Sugar, Caster Sugar, or Icing Sugar ( Confectioner's Sugar)
Now, I know what you're thinking. It costs a lot more to have these ingredients. But listen, buy these and you have a supply of ingredients for more homemade whipped cream recipe. I always have these on hand to use for  pancakes, coffee or chocolate topping. dessert cream toppings, pavlova cream, and more. You won't need to keep buying whenever you need to use whipped cream. And you can serve it fresh every time instead of using canned whipped cream that contains additives and preservatives.
Here are the easy steps fo…

What is Forgiveness?

Forgiveness is not always easy. At times, it feels more painful than the wound we suffered, to forgive the one that inflicted it. And yet, there is no peace without forgiveness. (Marianne Williamson) What is Forgiveness?When you've forgiven, is everything just lost and forgotten? Like a memory wiped off, the incident and the feelings that go with are never to return?

The offense and hurt never happened? No traumatic, hurtful event took place? There's no history because no such thing took place? Is that what forgiveness is?

Each of us deals with pain and offenses in different ways and in our own unique ways. At times, our journeys sort of connect and merge with others. At other times, we may handle the hurt in ways that are uncommon with other people.

It may even seem like we're the only one who's facing that kind of experience and the way we resolve things may come off as strange for others around us.

Across age groups, genders, and cultures, forgiveness is not always simple, s…