Walk
Write

By Judy Heller

Judy Heller, founder of
Wonders of Walking LLC,
advocates walking for well being and pleasure. Wonders of Walking promotes Walking Events for Walkers by Walkers. Judy Heller is founder and owner of EroFit & Associates, LLC, celebrating Fitness for a Lifetime. Heller offers personalized fitness training and coaching for individuals and groups.
Contact: Judy Heller
at 503-282-1677:
email judy@erofit.com
jheller@wondersofwalking.com

Also visit: www.erofit.com
www.wondersofwalking.com

I only went out
for a walk and
concluded to stay out until sundown,
For going out,
I found
Was really going in.

— John Muir

Holiday Pleasure

Holidays seem to be a time of hustle and bustle, with gatherings of family and friends. These days should be a time of celebration, but, for many, they become a season of irresistible temptations, too little time, and unrealistic expectations.

‘Tis the season for stress and sorrow, as well as joy. Nutritionally, traditional holiday fare is not known for being particularly low in fat, sugar, or salt, or high in fiber or other essential nutrients. Holiday activities are not centered on exercise.

Ultimately, we are faced with making choices that may not be about taking care of ourselves; for many, prioritizing “self” during this season is not an option.

As this is the Walk Write column, you might expect to read that reducing stress during the holidays involves walking. And it does.

Walking not only exercises our heart and muscles, but it can also help us relax and reenergize. It provides us with a sense of vitality and well-being. Walking comes almost as naturally as breathing — combining the two offers one of the most profound ways to relax during the holidays and reduce stress.

There is no better quality to harness during the holidays. Being relaxed allows us to be better prepared to meet the unexpected, to enjoy our gatherings, and to appreciate our alone time.

Our vitality comes from the body, mind, and spirit working together, increasing awareness. Interestingly enough, the keys to releasing our vitality are paying attention to our surroundings and ourselves, focusing on our breathing, and walking.

To experience this we should approach walking not only as an “exercise” (workout), but also as an “art” (ability). The art of walking is to discover how to walk to gain more pleasure and benefit from this amazing movement.

The first step is to become aware of how you actually walk. Do not overthink this question, but take a few minutes to focus on yourself. How do you feel when walking? What is your motive for walking? Is it something you enjoy? Do you capture pleasure in each step and breath you take?

Next, observe how you breathe. Is your breath shallow or deep; flowing or uneven? Does your chest rise and abdomen relax? Do you breathe through your mouth or your nose? Do you hold your breath?

The art of walking is the rhythmical synchronization of steps and breath. Walk tall, eyes forward, shoulders down. Relax your face and neck by placing the tip of your tongue gently behind your upper teeth. Allow your heel to gently plant on the ground, and roll through your foot to the end of your toes.

Breathe freely (inhalation and exhalation) through your nose. The nose cleanses, moistens, and warms the air in preparation for entering the lungs. Inhale and exhale easily, in harmony with your steps. When walking outside, be attentive to colors, sounds, smells, tastes, and skin sensations. You are awakening your five senses.
Consider these additional suggestions for healthful and guilt-free holiday enjoyment.

Eat for the right reasons.
The holidays are a time for sharing good food with friends and family. Celebrating holiday traditions requires appropriate indulgence. Enjoy. Join in the festivities. Beware, however, of using the holidays as an excuse for over-indulgence. Holiday fun includes more than eating.

Make conscious food choices.
Conscious choice means having an awareness of your food selections. Practice control over what kinds of treats you have available during mealtimes.

Cultivate a repertoire of low-fat, healthful treats.
Start some new holiday traditions that are healthy, as well as flavorful.

Take care of yourself to diminish the need for emotional eating.
Pamper yourself with a hot bath, a good book, or a long walk with a close friend or family member. Give yourself a realistic schedule. Decide to do less and enjoy yourself more.

Get enough sleep.
Adequate sleep is essential for good health and stress management. Studies have shown that people short on sleep eat more, almost as if they are trying to obtain the energy from food that was meant to come from adequate rest.

Keep exercising.
You need exercise more than ever to help manage holiday stress and to balance an increased calorie intake.

When shopping, park further from the entrance to stores and take the stairs. Climb, don’t ride, the escalator.

Wear a pedometer to monitor how many steps you are taking in a day.

Invest in yourself this holiday season. Be an advocate for your health. You will have more energy to accomplish your to-do list, as well as to enjoy the time you spend with others.

No one can take care of you better than YOU.

Happy Holidays.