Walking

the best and most natural excercise

Volksmarching

Posted by on Apr 24, 2013 in Walking | 0 comments

Volksmarching

About volksmarching Volksmarch translates from German as “people’s walk.” It is a noncompetitive walk, usually 10k. For those who are unfamiliar, here’s a fuller definition from the website of the American Volkssport Association (AVA): “A volksmarch is a noncompetitive 3.1 mile (5 km) or 6.2 mile (10 km) walk. It’s not a pledge walk, it’s not a race, it is a fun activity you do with a club, with your family, with your pet, or all by yourself. Volksmarching got its name from its origins in Europe. Today there are thousands of volkssport clubs around the world, allied in the International Volkssport Federation, the IVV.”   Volksmarch with your dog There are a lot of people who love bringing their dogs with them for a volksmarch. And why shouldn’t they? It’s a brilliant idea for both of you to have fun, move together and change the scenery. But, before you plan to do so, please check the specific event rules for each volksmarch. Some may say: “Pets are allowed, but must be leashed at all times during the walk.” Also, make sure your dog has the appropriate temperament and training.   Getting the best out of a volk smarch with your dog In order for both you and your dog to take the best out of this amazing walking experience, you need to assure safety and comfortableness.   Make sure your dog can handle long walks. You can prepare for this by taking him on small walks first, and then increase  the time and pace gradually. If your dog has accompanied you on long walks before but there might have been quite a long time since then, you need to make sure he’s not out of shape in order to prevent serious health problems from arising during, or even after finishing a volksmarch. Think about the temperature. Really hot weather can make your dog just as uncomfortable as you get in such conditions, sometimes even worse.  Before committing to a long walk, make sure you check the forecast  for the whole day. If you think it might get too hot, you can even decide to leave your dog home for the day. Don’t worry, there will always be other opportunities! Make sure you are carrying lots of water for your dog too. Depending on how big or small your dog is, you need to be aware of the right amount of water that he normally needs and that he would need in long walks. This can be based on your own previous experience, but if you are unsure of this, the best way is to ask your vet about the best quantity. Don’t forget to take food for your dog with you. You might be tempted to carry treats and other unhealthy snacks because they seem like an easier option but you don’t have to give up on your dog’s healthy eating routine; you can simply bring his favorite food into zipped packs and decide upon specific times when to feed him. Always use a leash for safety. Even though you know that your dog is friendly and could never do any harm to other runners or dogs, you can’t count on how other dogs are. So, the best thing to do for the safety of your dog is to keep him on a leach at all times. Tensed situations between dogs can rapidly excalate, so there might not be enough time to put the leash on your dog in case he gets a face-to-face confrontation with another dog. It’s always good to prevent such things. Don’t worry, your...

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Simple guidelines for developing Walking Habits

Posted by on Apr 22, 2013 in Walking | 0 comments

Simple guidelines for developing Walking Habits

So, if walking is such an amazing activity, how should you do it? Seems like a weird question right? I mean walking is walking, how complicated can it get? Although this is true, how you should walk still remains a very important question, simply because many people have lots of misconceptions when it comes to this wonderful activity. Here are our simple guidelines to get you started with making “walking a habit”: Try and walk a bit everyday, because HOW OFTEN is a lot more important than HOW you walk. The only way to make a new habit it to keep practicing it. This sounds daunting at first. Doing anything everyday almost seems impossible. But there are some things that you probably do, every single day. Brushing your teeth is a simple example. You don’t need to brush your teeth. It’s not something that you “have” to do. Yet you still do it because you know it’s good for you. And by now, it’s likely that brushing your teeth is just something that you do everyday, without thinking about it much.The reason you brush your teeth everyday without thinking much about it is because you have made it a habit. “Habits” are created in our brains through a process called Neuro Plasticity. Basically, when you do something over and over again for a period of time, your brain changes so that it becomes easier to do that thing again in the future. This is what learning really is, and this same principle can be used to help you get in the habit of walking everyday. Get used to planning, because ritual makes habitual. Giving yourself an allocated time to walk everyday is crucial for your success. Let’s go back to the example of brushing your teeth. In all likelihood, you probably do this at the same time everyday, say after breakfast and before bed. It’s this consistency that creates the habit. Doing the same thing at the same time trains your brain to expect that again in the future.Maybe you like the idea of a daily walk but don’t believe you have enough time. You have the same amount of time as every other person – 24 hours a day. You cannot make time but you can manage it. And if you don’t manage to find time for health, you will eventually be forced to find time for illness. Remember those wise words – failure to plan is planning to fail.Establishing the habit is what involves effort – by definition the habit itself is basically effortless. Start thinking of yourself as “an active person.” Daily walking is about avoiding the pitfalls of the sedentary lifestyle. Walking gets you back in the habit of moving again. How can you expect to exercise 3-4 times a week if you can’t even get yourself to walk on those days? Walking is fantastic because it gives you that shift in momentum. After a few months, or even a few weeks, you will begin to hopefully notice a shift in your attitude towards moving your body. Walking reminds you that moving is not something that you “should” or “need” to do but rather something that you want and like to do.Humans are designed to move. In essence, that’s what we do. If you have lost your love for movement, it’s usually not the case that you don’t like it anymore, but rather you have forgotten how fun it can be. Walking is the perfect way to rekindle that connection with yourself, to remind yourself what it means to be human. So, get out into the world and move, you’ll...

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Walking Overview – A Step in the right direction

Posted by on Apr 20, 2013 in Walking | 0 comments

Walking Overview – A Step in the right direction

When you’ve been in the health and fitness industry as long as we have, you get asked a lot of different questions. You also get asked a lot of the same questions over and over. But the single most common question endures year after year. That question, ladies and gentlemen, is simply this: “What’s the best exercise?” Despite the simplicity of the question, if you posed it to ten different “fitness professionals,” it’s unlikely even two of them would be in agreement. Chances are you would hear things like “Squats!,” “Dead-lifts,” “Bench Press,” or even some broader terms like “Interval Training,” “High Intensity Training,” or even “Escalating Density Training”. Those who like to keep up with the latest research trends may trumpet the benefits of “Functional Fitness.” There is absolutely nothing wrong with any of these exercises. But the best exercise will always be the one most appropriate to meet your personal training goals. Here, at the BrainChanging Institute, our goal is a bit different. We are interested in helping people “train for life.” So, today, we want to tell you about a different type of exercise that is specifically directed to helping you achieve lifelong health and vitality. It’s more of an activity than an exercise but it’s still the answer that we give when asked that all elusive question – “What is the best exercise?.” And that answer is – Walking.   “WALKING!!?” Yes, walking. “How on earth can walking be the best exercise?,” you would say. Well, we’re glad you asked!   First of all, walking is what makes us human. The real branch in the evolutionary tree that separates man from the other great apes is our ability to easily and efficiently travel long distances walking upright. In order to do this, many changes had to occur in our skeleton and muscles — changes that took millions of years. Once we began walking upright, our hands were free to carry and create. Only after we began walking did we start to grow the massive brain that characterizes modern man. Our evolutionary heritage is repeated in the individual. Our first year of life is defined by the relentless quest to get up, get moving, and finally get walking. The talent and the drive are inborn — you don’t need to teach a child to walk; in fact, short of restraining them, you cannot prevent it. Since walking isn’t a marketable product or service — it doesn’t get the publicity it deserves. Scientific research confirms that the walking habit provides an enormous variety of health benefits. It will improve your thinking now and keep your mind clearer as you age. If you care more about sense than science, be reassured that daily walking is a common feature among cultures that enjoy very long healthy lives. Walking relieves stress and releases “feel good” chemicals into your brain. Now that’s what we call a healthy addiction! Once you learn how to walk, it’s something that you never forget, and it’s something that you can always do, no matter what your level of “ability” is. Because you don’t really need anything to go for a walk, it’s a fantastic way to regain your love of movement. And it can be done anywhere, anytime, which makes it very convenient. You don’t need fancy equipment or a gym membership. You can reap many benefits from a daily walk, but you cannot buy the benefits like a vitamin pill. If you want to invest in yourself, you must learn to walk the walk, not just talk the talk! So, if walking is such an amazing activity, how should you do it? Seems like a...

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