A few months ago, I asked you to describe what “wellness” means to you. At that time, I shared that for me, health and wellness are ongoing spiritual practices. It’s the way I positively prepare myself to interact in the world. This year, I’m highlighting the importance of merging your spiritual practices with everything you do, in order to age beautifully and live your best life.
A critical component to everyday living is creating a sustainable fitness regime. Regular exercise demonstrates your love for yourself and supports the body-mind-spirit connection. The key is to commit to activities that you like. If you enjoy your fitness routine, you are more likely to continue with it.
In previous posts, I’ve talked about how walking is one of my favorite forms of exercise. I love being outdoors communing with nature. It’s so refreshing to experience the different seasons and enjoy nature’s natural wonders. Walking enables me to release my cares and tune in to my spiritual energy.
“Beauty surrounds us, but usually we need to be walking in a garden to know it.” — Rumi
Taking a hike lowers risks of chronic diseases, boosts immunity, elevates mood, improves balance and coordination, strengthens bones and muscles, and promotes weight control. Because of these multiple health benefits, I encourage you to walk more.
However, for some, walking can become mundane. So if you crave variety, transform your stroll into a wizard workout! A power walk provides an effective full-body workout, without going to the gym and without using specialized equipment.
“Walking is man's best medicine.” — Hippocrates
Years ago, my former integrative physician, a triathlete, introduced me to interval training. Interval training is where you alternate between low-and high-intensity routines. This will help to make your session more interesting, and help you burn more calories and improve your aerobic endurance.
Here’s how to apply the concept of interval training to your weekly power walks:
• Step 1 — Begin walking at a moderate pace for a few blocks.
• Step 2 — Speed up for the next few blocks.
• Step 3 — This may feel a little awkward, but the following controlled movements will help strengthen your core. Tighten your abs and glutes (stomach and butt), and walk as fast as you can. Loosely clasp your hands directly in front of your breastbone, and keeping your elbows close to your side, swing your arms from left to right.
• Step 4 — Now relax into a slow stroll.
• Step 5 — Repeat steps 1-4. And for variety, choose a different path on the return.
The idea is to speed up then slow down. Follow these steps or create your own sequence. Mixing up your routine with purposeful strides will keep your muscles guessing.
This upper and lower body workout will help blast your abs and clip your hips. Have fun as you whip it to the left and whip it to the right. Smile, nod your head, and snap your fingers. You’re a power walker! Add vocals. “You’re doing it, baby! Looking good, girl!” Know that when you exercise, you are positioning yourself for a more satisfying life.
Strolling through nature can support your body, mind and spirit, but to really reap the full benefits of your excursion, tuck your audio devices in your fanny pack. Unplug your ears and free your hands. Allow the trail to communicate with you.
Four Steps to Nourish, Transform and Flourish
• Set a loving intention to walk more in nature, starting this week.
• Begin by powering up your walk through interval training: Speed up then slow down.
• How will varying your pace add an extra dimension to your weekly walks?
• Close your eyes and visualize how this lifestyle change can prepare you for your amazing second half.
Need help establishing a sustainable fitness routine?
It can be challenging to maintain momentum on your own. My Sprout Your New Life™ course will give you the tools and the strong spiritual foundation to make lasting change in your life. Click here for more.
In love, peace and health--
Your feminine glow guide,
T. Kari Mitchell, M.Ed.
Certified Holistic Health Coach
When your spirit is nourished, your inner light produces an outer glow reflecting your beauty and truth.