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5 Reasons That Walking Is the Best Meditation

5 Reasons That Walking Is the Best Meditation

As a health and well-being writer, I am constantly searching for ways that people incorporate meditation into their lives in a practical way. By now we’ve all heard of the benefits of meditation — it can lower stress and anxiety, improve immune function, and decrease pain. Now recently, scientists are even telling us it can increase grey matter in the brain, leading to better memory function, emotional stability, and mindful behavior. In short meditation is a bit of a wonder practice — if you can make it work for you.

The problem is, not all of us can. For some of us (me included) sitting in silence focusing on your breathing just isn’t practical. Not only can it be difficult to find that inner silence you’re looking for; at times, it can be hard to find literal silence if you live in a shared house, or have children, or a partner, or a dog, or a parrot.

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So recently I went for a walk, and not just your usual walk. Actually it was a hike: six days of walking with nothing to do but just think. Well, that’s the opposite of meditation right? The principle of meditation is to silence your thoughts. The interesting thing was that my brain ran out of things to think about pretty quickly, (particularly when the going got steep and all I could concentrate on were the three steps in front of me). After a few hours of walking, it suddenly hit me like a boulder — I was meditating, and there was no crossed legs or chanting involved.

This is why walking works for me, and can for you too.

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1. It clears your mind.

Unlike guided meditation, which asks you to clear your head of all thoughts (often producing the opposite effect), walking naturally allows your mind to go quiet. While you might start your walk thinking of everything that you need to do today, or this week, after a while, the rhythm of your footfall and movement acts as a focus, allowing you to just focus on the road ahead of you. Something that helps me with this is instrumental music, ( lyrics are distracting to your brain). The combination of walking while listening to melodic music provides a sense of calm that is difficult to find elsewhere.

2. You can do it (almost) anywhere.

While regular meditation requires you to find a quiet space where you can be alone, a walk can be done anywhere (with the exception of high rise buildings and space stations). You don’t have to trek up mountains, or across barren landscape to feel the effect of walking meditation, I have had equally peaceful walks through busy cities. The important factor is to be alone with yourself, even if you’re not physically alone.

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Listen to music, but put your phone on airplane mode — don’t check your texts, emails, or social media. Allow your mind to focus only on your walk, not the destination or distractions along the way, but on the act of walking, the rhythm of your footfall, knowing that you are travelling in a direction, but not getting caught up on where that is or when you will arrive.

3. It gets your body moving.

One of my biggest frustrations when it comes to traditional meditation is that my body is restless. It wants to move, or I can feel an ache in my arm, or suddenly have an uncontrollable urge to scratch my elbow. With walking, that is all taken care of already; your body is distracted — it’s moving in a constant rhythm leaving nothing to focus on but your mind. What’s more, because endorphins —those lovely exercise hormones— are being released, it allows your mind to contemplate things in a much more positive way.

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4. It connects you with nature.

 Studies have shown that connecting to nature on a regular basis, whether that is through walking, gardening, or animal care, can improve your mood and decrease stress, anxiety, and depression. Walking is the perfect opportunity to do this. Even if you live in a city, get to a park. Even if the weather is awful, enjoy the feeling of the wind and rain on your skin. Being in nature reminds us of who we are, of our connection to the world, and can allow us to see some of our more petty problems for what they really are.

5. It gives you the distance you’ve been searching for.

Whether you’re taking a stroll in a local park, or setting off on your own personal mountain odyssey, walking gives you both physical and mental distance from whatever issues may be bothering you. Once you’ve given your mind a chance to clear, and not think for a while, it allows you to approach the issue from a fresh perspective. You can be alone with yourself, and free to think over what’s going on without distraction, or input from an outside source. You often find that you return home with a completely different head on to the one you left with — calmer, clearer, and ready to start again.

Featured photo credit: to move seasonally by aya padrón via flickr.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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