WALKING FOR HEALTH
WALKING PROMOTES ACADEMIC SUCCESS AND MENTAL BALANCE
The January 16 issue of TIME states "Children who are more physically active may do better in school." Recent studies are demonstrating what would seem to be common sense - a direct correlation between amount of exercise and academic test score results.
Higher demands for academic performance have created more stress for both students and teacher. Reductions in physical education and addictions to electronic media have helped feed a childhood obesity epidemic. Obesity is shown to impair cognitive development, promote depression, and lower academic performance.
Physicians actually recommend regular walking as a natural way to treat depression. This is because walking and other forms of exercise help the body to produce and release its own happy drugs, called endorphins.
Furthermore, walking provides many health benefits beyond alleviation of stress and depression, and
+ Burns calories
+ Boosts metabolism
+ Tones muscles
+ Increases cardio-
respiratory fitness
+ Reduces risk of breast
and colon cancer
+ Prevents Type 2 Diabetes
+ Improves cognitive function
+ Maintains high bone density
+ Builds immunity (reducing
absenteeism)
+ Improves sleep
+ Reduces pain
Walking is an activity teachers can creatively incorporate into instructional time. Educators can offer problem solving challenges as walking conversation topics, encourage research information sharing, or introduce literary or ethical discussion topics. 15 minutes of class walking also affords teachers the opportunity to circulate and initiate individual 5-minute conversations with three students during each exercise session. The implications for enhanced learning are limitless.
THE IMPORTANCE
OF BREATHING
As babies, we breathed naturally, inhaling from the stomach, pushing our bellies way out, and then exhaling just as fully. As we got older, life became more busy and stressful, and we began to spend time hunched over our computers with tightened or crushed chests. We constrict our diaphragm to look thinner. We became shallow breathers, not fully exhaling the "bad air".
To adequately fuel our cells and body systems with oxygen, we need to consciously inhale through our nose with slow, deep breathing, and than exhale to fully empty our lungs to clear space deep down for the next breath. This promotes relaxation and helps to release tension and anxiety. The energy boost that results from this is dramatic. Realize, however, that deep breathing requires a consistent and conscious effort to make it a regular habit.
WALKING WITH
PROPER POSTURE
When you posture is straight and your skeletal structure is evenly balanced and aligned, your weight is carried by your spine, pelvis, and leg bones, as well as your ligaments and tendons, rather than your muscles. By engaging your core muscles around your stomach and lower back, you can pull your alignment upward, and remove unecessary stress.
Muscle tension and stiffness develops when muscles are doing the work that your skeleton should be doing. As muscles are freed up, they can stretch, relax, and more more fully. Upright physical alignment
gives your body more power and evergy. When you walk feeling strong, the sense of confidence that is instilled will pour over into the rest of your life.
POST WALK STRETCHING
Visit ShapeUpRI's website to learn some stretching exercises.
"Walk with freedom,
walk with gratitude,
walk with mindfulness,
enjoy every step."
EXTRA SENSORY PERCEPTION
With over 100,000 nerve endings per foot, the soles of your feet are one of the most nerve-rich parts of your body. Why the feet?
The feet, when bare, are the only part of your body that is in constant contact with your environment. Tactile feedback from the soles of your feet provide a wealth of information to your brain about the ground upon which you tread. Read more.
DON'T FORGET
TO PAMPER
YOUR SOLE MATES
by Deb Grabe
Did you know that the foot contains 26 bones, 33 joints, and a network of more than 100 tendons, muscles, and ligaments?
One quarter of all the bones in the human body are in your feet. When these bones are out of alignment, so is the rest of your body.
Women have about four times as many foot problems as men. High heels are partly to blame.
The average person takes 8,000 to 10,000 steps a day, which adds up to about 115,000 miles over a lifetime. That's enough to go around the circumference of the earth four times. Read more fun foot facts.
This rosemary mint scented set includes relaxing foot soak, exfoliating foot file/brush, and soothing foot balm. Only $22, limited edition. Mint Bliss energizing lotion for feet and legs is also readilly available to sooth sore muscles.
Visit netwalker Deb Grabe, your Mary Kay Independent Beauty Consultant at www.marykay.com/dgrabe
