Walking + for Health and Fitness

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WALKING + FOR HEALTH AND FITNESS 11 SIMPLE WALKING + EXERCISES TO MAKE WALKING MORE USEFUL AND INTERESTING FOR RELUCTANT WALKERS, HOME AND OFFICE WORKERS, DESK JOCKEYS AND DESK WARRIORS EVERYWHERE

LOUISA J. MORGAN

Published by Foley Living An imprint of Foley House Publishing Company An independent publishing house for inquiring readers, listeners & doers Drawings by jennyjop.illustration © Copyright 2021 – Foley House Publishing Company – All rights reserved. It is not legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher except for the use of brief quotations in a book review. Neither the publisher nor author is engaged in rendering professional advice or services to the individual reader. The ideas, techniques and suggestions in this book are not intended as a substitute for consulting with your medical practitioner. All matters regarding your health require medical supervision. Neither the author nor the publisher shall be liable or held responsible for any loss or damage allegedly arising from any information or suggestion in this book.

Contents 5

1.

Introduction

2.

At the Mercy of Our Ancient Genes: AKA Why Are We So Couch Potato-ey?

11

3.

Death by Desk: The Case Against Sitting for Too Long

19

4.

Benefits of walking for health and wellness

25

5.

Next steps and Personal Log

35

6.

+ Basic Walking Good Practice: Alexander Technique and ‘Grounding’

49

7.

+ Breath

57

8.

+ Eye Yoga

63

9.

+ Brain: Clearing the Fog

71

10.

+ Heart Function: Clearing the Arteries!

77

11.

+ Mindfulness: For Mental Wellness in the Moment

83

12.

+ Fitness: Assisting Weight Loss

91

13.

+ Tai Chi

99

14.

+ Meditations when Walking

105

15.

+ Three for the Price of One! Ancient Breathing Practice and Meditation when Walking

113

16.

+ Engaging the Senses: Just for Fun!

121

17.

This is only the beginning…

127

Appendix A. Cut Out and Keep: Walking Exercises to Take With You

129

Appendix B. Summary Tables of Exercises and Diary

149

Sources 

161

1 Introduction

You can walk, or you can Walk + Are you ready to learn about different exercises you can do at the same time as you walk? For those of us that find exercise boring but necessary, these exercises will help elevate the effectiveness – and fun! – of the simple walk. Making exercise a part of your daily routine is as straightforward as putting one foot in front of the other. As a desk worker who used to work in an office but now works from home, I have been glued to the desk for very long periods. At times, I have been extremely uncomfortable and in pain, knowing that staying seated for so long has slowly been destroying my health. I am not alone, and so, nor are you, as you are reading this book.

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Indeed, more and more of us are working at desks and from our homes.1 Working from home is not a temporary phenomenon. Freelancers, entrepreneurs, artists, and small business owners have been doing this for years. Although working remotely will not replace office life completely, that particular genie is out of the bottle and unlikely to go back in. Despite pandemic lockdowns and altered work arrangements, the greatest certainty is the continuing change in workplace habits and the transition to doing that work from our homes.2 The most likely balance being predicted as working from home 2-3 days per week as part of the new normal. This little book of Walking + will help fill the exercise needs that were previously met during the regular commute to work or an hour in the gym or swimming pool. Here you will learn to vary and optimise your walking style, your pace and to introduce additional exercises for improving cognitive functioning, breathing, muscle tone, waistline, and eye health – yes, you read correctly, even eye health! To help you maintain your motivation here are tools to help you review your current health, how long you spend sitting in comparison to other activities and especially your desk working habits. It will help schedule time for exercise to keep your body active out-side in the fresh air and your brain sharp whilst inside your home. Following the activities in this book will add more interest and more benefit to your walks, giving you more bang for your walking buck. 1 https://www.ons.gov.uk/employmentandlabourmarket/peopleinwork/employmentandemployeetypes/bulletins/coronavirusandhomeworkingintheuk/ april2020 2 https://www.theguardian.com/business/2020/dec/26/future-shock-howwill-covid-change-the-course-of-business

Introduction | 7

Remember that the key is in small regular habits and in their frequency – not regularly exercising is not an option! Walking + is a powerful tool in combating the well-known health challenges arising from a sedentary lifestyle. Walking + adds fun by measuring against yourself or even to bring a friend along with you on your journey.

Who is this book for? Anyone that works at a desk! Anyone that sits for too long. Anyone that loves to walk – or hates to just walk – and is looking for more interest and challenge or just because you have to! Anyone who works in an office or from home! It’s for the desk jockeys and the desk warriors! This book is for you! This book is perfect if any of the following resonates with you — if you: •

Don’t like exercising but know you need to.

•

Like to get ‘two for the price of one!’

•

Have difficulty getting out from a sitting position when trying to stand up.

•

Worry about weight gain and/or are looking to lose weight.

•

Suffer from brain fog.

•

Suffer from sitting-related aches and pains.

8 | walking + for health and fitness

•

Feel your eyesight is suffering from spending too long in front of a screen.

•

Your mental wellness could use a lift.

•

Feeling you are not breathing deeply enough.

•

Have minor sedentary-lifestyle-related issues such as high blood pressure, swollen ankles. If these conditions and others are serious, do check with your doctor before starting any of the exercises in this book.

•

Intrigued about wanting to function better whilst expending minimum energy!

Use the exercises in this book when you are: •

Working from home – schedule in some time

•

Working in an office – schedule in some time

•

Walking as part of a daily commute

•

Walking children to and from school: these exercises can be done by all

•

Walking to and from high street shopping

•

Walking for pleasure during time off

These two-for-one Walking + exercises can easily be incorporated into any walking that you do.

Introduction | 9

About the Walking + exercises and how you can use this book This book is called Walking + because the exercises pair walking with other exercises that you can do at the same time, giving greater benefit for your effort and to bring in an element of fun. Walking is paired with other exercises including from the disciplines of yoga and mindfulness and other techniques. Write in your vital statistics in the appropriate places in the next pages of this book before beginning the Walking + exercises themselves. Add any other points of reference that come to mind and that you would like to refer back to. This is meant to be a light hearted means of recording so you can look back later to see just how far you’ve come and to pick your favourite exercises to do again and again and again ….. After trying each exercise, if you like, log your specific progress in the Ready Reckoner and write in the Journal page any thoughts or perceptions or motivational quotes.

Make this book your own!! Own your health!!

Most of all… this book is for YOU!

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The Walking + exercises + Basic walking practice: One foot in front of the other + Breath + Eye yoga + Brain: Clearing the fog + Heart function + Mindfulness For mental wellness + Fitness: assisting body shape and weight loss + Tai Chi + Meditations when walking + Three for the price of one! Ancient breathing practice and meditations when walking + Engaging the senses in your walking: Just for fun!

2 At the Mercy of Our Ancient Genes: AKA Why Are We So Couch Potato-ey?

If the above image were to continue its progression, there might only be a head remaining on the desk in front of the computer. To adapt an old adage, ‘We must use our bodies or lose our bodies!’ Walking has always been humans’ primary mode of locomotion. We have experienced life and crossed the face of the Earth, as well as defined our relationship with the environment and animal world and our own species. We have carried our children on our backs, helped support our elderly, herded animals, carried our tools, and founded our homes and settlements: all on foot. Fossils found from ten million years ago indicate an early species of human whose bodies had evolved to allow them to walk on two

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feet.3 For millions of years we have lived on our feet: chased, hunted, gathered, killed, and fled, found water, danced and played. Our ancient genes may be telling us that if we aren’t running from tigers, foraging for food, building shelter or procreating for survival, then we must maintain our bodily reserves by resting.4 That pri-meval urgency to move, enforced by those ancient external factors, simply isn’t necessary in the modern Western World. Yet, this urgency to move remains an essential biological function for our bodies to survive and function even at a basic level. This isn’t about being at peak performance at all. It is a matter of movement for basic survival. Our bodies were not created to spend large amounts of time sitting or living sedentary lives. We were designed for hunt-ing and gathering, not to sit staring at a screen; to live on our feet not on our behinds! Research further demonstrates how our bodies function in managing the polar opposites of our prehistoric need to move, and when not moving, of achieving complete and extreme rest. Our bodies shut off from the moment of sitting down: there is a neurological shutdown in our legs and our calorie burning is reduced significantly.5 The enzyme, lipase; responsible for breaking down fat, quickly drops as does the effectiveness of insulin, severely increasing health risks.6 3 https://www.smithsonianmag.com/science-nature/the-human-familys-earliest-ancestors-7372974/ 4 Leiberman, D (2020). Exercised. The science of Physical Activity, Rest and Health. Penguin Random House UK 5 https://www.smithsonianmag.com/science-nature/the-human-familys-earliest-ancestors-7372974/ 6 www.sciencedaily.com/releases/2007/12/071219202948.htm

At the Mercy of Our Ancient Genes: AKA Why Are We So Couch Potato-ey? | 13

Eating in our 21st Century fast-food restaurants where everything imaginable is supersized and a sedentary lifestyle unimaginable to our forebears, the mismatch between how we were created and how we have ended up is starkly evident.

Ötzi: Europe’s Oldest Celebrity hiker The history of Ötzi the Iceman technically began between 3350 B.C. and 3100 B.C. His life began before the building of Stonehenge and the pyramids of Egypt. Long before modern-day travel with airplanes, trains, and cars, before spiffy backpacks and travel gear, Ötzi was on the move. The modern world did not know the story of Ötzi until he was found by two hikers in September 1991, when they strayed off the trail in the Ötztal Alps bordering Ita-ly and Austria, thinking they’d found a fallen hiker. Instead, they had stumbled upon an archaeological sensation: a 5,000-yearold fallen hiker, one of the oldest known mummies in the entire world and near-perfectly preserved. Ötzi is in the care of The South Tyrol Museum of Archaeology, Italy, where he stands in a glass enclosure along with his belongings in peaceful preservation, thanks to his final resting place in an icewrapped glacier. With him, he carried an extensive kit of necessary items, much like travellers of today. He may have been fleeing

14 | walking + for health and fitness

combat, as he perished by an arrowhead stuck deep in his shoulder. Again, much like today, we sometimes walk to escape, even if that escape is from the relative safety of our desks. Ötzi lived in the late Neolithic period during the Copper Age. His discovery revealed extraordinary insights into a people who lived some 6,000 years ago. Almost 25 years of intensive study is revealing that Ötzi lived a life of herding and farming. An article in Live Science (2012) suggested Ötzi and his family travelled hundreds of miles on foot, bringing agricultural tools as they migrated from the Middle East all the way to Europe, bringing their farming practices to a new place.

The Origin of Our Design The human body is designed to walk, stand, bend, lie down, to be in movement and when not in movement, then for extreme rest. It was not designed to lean or to have a chair to support it. Every joint in our body is designed to function in a particular manner. We’re supposed to move about and walk without having pain in our feet. If you take note of how a baby moves, from its head to its toes, its body being perfectly balanced and aligned for the bending and moving of joints. Babies do not have to learn how to use their bodies, they instinctively know which movement is most effective and which is the easiest. So, why do so many adults feel so much tension when they are only standing? We have successfully engineered our bodies to sit in a chair. What are the problems with that? For one, the hips become tilted to one side or the other.

At the Mercy of Our Ancient Genes: AKA Why Are We So Couch Potato-ey? | 15

If you are curious and want to feel the muscles that are responsible for supporting your walk, try this exploration: 1. Right under the bones on top of your hips, press down with your fingers. 2. Now lift one leg at a time. 3. You should be able to feel your muscles contract. 4. These muscles are connected to the pelvic area that curves in above your hip sockets. Sitting slows down the circulation of our blood. Our hamstrings and glutes have pressure placed upon them which causes an imbalance. This in turn causes the posture to change and places tension on the joints as the body tries to readjust itself and gain its balance back. Here we see the ‘Sitting Disease’. It not only hurts us physically but also mentally. Studies indicate sitting for long periods of time causes ‘brain fog’.7

7 https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/ sitting/faq-20058005#:~:text=Research%20has%20linked%20sitting%20 for,that%20make%20up%20metabolic%20syndrome

16 | walking + for health and fitness

Prehistorically, our main focus was on travelling to hunt and gather. Humans were too busy running and walking for evolving body modifications for prolonged sitting. As humans, we have a tendency to problem-solve rather than adjust to avoid problems arising in the first place. We learned to use fire to cook our food and, eventually, our mouths rid the need for canine teeth. We learned how to craft sharp tools instead of having claws, and, YES, we made chairs rather than evolving our bodies to evolve into a natural sitting position. Much, much later we have developed various forms of transportation, but our bodies are still meant to move, and that means to walk. Over time, the consequences of making chairs have been our bodies developing larger middles, weaker muscles, and a plethora of cardiovascular problems. We have spent enormous amounts of money developing entertainment to suit our sitting for extended periods of time. With the advances in transportation, TV, computers and most of the technology the modern western world has achieved, humans on average spend in excess of six hours per day in a sitting position. There is a wealth of scientific evidence indicating serious consequences for our posture, weight, circulatory system, and even longevity when it comes to spending too much time at our desks, on the couch in front of the TV, or just ‘sitting around.’ The human physique is a fascinating and amazing organism, which functions best when activity is part of its normal and natural routine. In just a short time, walking boosts the metabolism. But that is not all. It is a proven three-fold exercise: physical, mental, and spiritual. Many studies revealed that walking exercises can help increase your self-esteem and lower your chances of feeling depressed. Walking in no way falls into the ‘pointless’ exercise category. Thinking that way and writing off the humble, and ancient, practice of daily walking will have you missing out on an extremely beneficial physical activity, as well as an emotional and psychological boost. It is not just the act of getting from Point A to Point B. Nor is it

At the Mercy of Our Ancient Genes: AKA Why Are We So Couch Potato-ey? | 17

the motion of just pumping your legs. Walking actually exercises other parts of our bodies to help us feel better generally and allows our brains to become more alert and complete tasks more quickly. Combining walking with other exercises, our Walking + practises further increase these benefits. Walking regularly is an aerobic exercise and the health benefits are innumerable. It not only helps us to maintain a healthy weight, but it can also lower the risks associated with diabetes, heart disease, and some forms of cancer. The stress reduction benefit alone provides added energy and a better night’s sleep. Walking is a lifelong practice that will help you achieve weightloss, fitness and wellbeing. The walking practices in this book and methods of keeping tabs on yourself will help in your journey.

18 | walking + for health and fitness

Stretch before Walking: relieve stiffness from sitting 1. Standing upright… 2. Keeping one leg on the floor… 3. Raise one knee and press gently against a wall or back of a couch. 4. Squeeze your glute muscles and your abdominal muscles as you raise your body. 5. Maintain a straight standing position. 6. Hold. 7. Then switch to the other leg and do the same. 8. Repeat a couple of times before every time you go out to walk.

3 Death by Desk: The Case Against Sitting for Too Long

A Google search of ‘death by desk’ brings up 293 million results in 0.5 seconds. Studies have linked being inactive with being overweight and obese, Type-2 diabetes, some types of cancer and early death. Office workers are already suffering from strained eyes (50 percent), sore backs (49 percent) and headaches (48 percent) as a direct result of their workspace.8 These are problems that are compounded as we get older and become more sedentary. The follow8 https://www.fellowes.com/gb/en/resources/fellowes-introduces/work-colleague-of-the-future.aspx

20 | walking + for health and fitness

ing are facts related to the importance and consequences of living a sedentary lifestyle: 1. Many adults in the UK spend around 9 hours a day sitting. This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train but does not include sleeping. 2. Use of computers has doubled in the UK and USA over the last 20 years.9 3. Working from home increased significantly during the pandemic. The UK Office of National Statistics (2020) said an additional 46 percent of people worked at home. 4. Nine in ten British office workers are suffering from poor health due to their work environment and, as a result, find their job more difficult, having a major impact on productivity, engagement, attendance and profit levels.10 5. The most common health issues for office workers include musculoskeletal injuries such as repetitive strain injury (RSI). 6. Sitting for longer than 30 minutes without a mini-break and sitting all day at work (being ‘too busy’ to take a break) will be detrimental to your health. Prolonged sitting is hazardous and can be thought of as ‘the new smoking,’ in a way. According to a 2017 article by Morrison, your 9 https://www.pewresearch.org/internet/2015/10/29/technology-device-ownership-2015/#fnref 10 Clemes SA, O’Connell SE, Edwardson CL (2014). Office workers’ objectively measured sedentary behavior and physical activity during and outside working hours. J Occup Environ Med 2014;56:298–303. doi:10.1097/ JOM.0000000000000101

Death by Desk: The Case Against Sitting for Too Long | 21

chances of dying early almost double if you have a desk job. This can be greatly reduced if you get up and walk every thirty minutes.11 The biggest risk factor reported in studies on the consequences of inactivity is sitting for more than 90 minutes. Prolonged sitting is associated with a range of health problems including: •

Musculoskeletal disorders

•

Cardiovascular disease

•

Diabetes

•

Obesity

•

Poor mental health

•

Some cancers

•

Premature death

The negative health effects from prolonged sitting are due to: •

Insufficient movement and muscle activity

•

Low energy expenditure

•

Not moving enough

•

Not changing posture enough

11 https://www.thesun.co.uk/fabulous/4443582/desk-jobs-double-risk-earlydeath-even-with-regular-exercise-new-research-shows/

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Brain Function and Prolonged Sitting Lack of oxygen and fluids to our brain dulls our cognitive functions meaning that work takes longer.12 Walking, however, is beneficial, free and easily accessible! The benefits of walking for several times spread throughout the day include more energy, better mood, and less of an appetite. Even if you are stuck in an office or mandated to hours at your desk at home, taking at least a five-minute walk each hour can greatly improve the quality of your life and improve your cognitive performance making you more productive. Our subconscious may even solve problems or conundrums whilst we are walking, away from our desks. Walking activities during your workday will help you to avoid feeling sluggish, ease the pain associated with sitting at your desk for hours on end, and correct your posture by walking with your head held up and straight. If you really think about it: eight hours at the desk, then to the car, then to the dinner table, then to the couch! From Desk-Potato to Couch-Potato. The ‘actively sedentary’ is a new term that is emerging. These are the individuals who sit for eight or nine hours straight at work and then rush off to the gym. You cannot, however, balance out eight or nine hours of stillness with one hour at the gym. A study conducted by Carter and colleagues (2018) assessed the blood flow in the brains of fifteen participants after prolonged sitting (4 hours) and found a short-term decrease in the brain blood flow every day. They concluded that in the long-term, prolonged sitting such as at a desk for work can lead to brain diseases such as dementia and other memory problems. The authors stated that continuous sitting is bad for the brain, but that taking regular 12 Carter, S. E., Draijer, R., Holder, S. M., Brown, L., Thijssen, D. H. J., and Hopkins, N. D. (2018). Regular walking breaks prevent the decline in cerebral blood flow associated with prolonged sitting. J. Appl. Physiol. 125:790–8. doi: 10.1152/japplphysiol.00310.2018

Death by Desk: The Case Against Sitting for Too Long | 23

breaks, especially a walk-break can help maintain a healthy blood flow. They stressed that regularly breaking up the time sitting with an activity such as walking is more important than the amount of time spent on the break.13 So, we have established scientific studies that say if you don’t exercise enough, it will hurt! This is important: We may not like our current desk jobs. But if we start incorporating walking and exercise into our day, we may become more effective, leaving more energy to search for other jobs, have more quality family time or engage in hobbies.

✔

✗

Method to Calculate Non-Movement Ratio One method to know if you are not moving around enough is to calculate the number of sleep hours away from 24 hours.14 13 Carter, S. E., Draijer, R., Holder, S. M., Brown, L., Thijssen, D. H. J., and Hopkins, N. D. (2018). Regular walking breaks prevent the decline in cerebral blood flow associated with prolonged sitting. J. Appl. Physiol. 125:790–8. doi: 10.1152/japplphysiol.00310.2018 14 https://www.realsimple.com/health/fitness-exercise/sedentary-lifestyle-signs

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That remaining number being the time left in the day for living, moving, being active and engaging in other activities. If you spend more than half of the time calculated in not moving, it is time for CHANGE.

Tips for Sitting at the Desk Posture •

In a seated position, keep your feet flat on the floor hipwidth apart.

•

Don’t cross your legs or your ankles.

•

Put your hands on your hips and feel for your hip bones.

•

Put the heel of each foot right under your two hip bones.

•

Sit up straight against the back of the chair while maintaining the length on the back of your neck.

•

When you are typing, relax your shoulders.

•

Keep your elbows by your ribs at a 90-degree angle.

•

Remember to get up frequently and walk.15

15 https://www.nhs.uk/live-well/healthy-body/how-to-sit-correctly/

4 Benefits of walking for health and wellness

Improves Heart Health Walking helps to improve your heart health. Walking is the best exercise for sedentary individuals, especially adults, as it can reduce the risk of heart and cardiovascular diseases.16 Increasing your heart rate lowers your risk of stroke and heart disease, improves condi16 www.sciencedaily.com/releases/2007/12/071219202948.htm

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tions such as high cholesterol and hypertension, muscular pain and stiffness, joint pain, and diabetes. Understanding your walking routine will help you find segments of time for heart-health fitness. The day planner in this book will help jot down your optimum times of the day to plan when best, or possible, to integrate exercise into your day. If you truly want to pay attention to your heart health, don’t let excuses get in the way whether you take a jaunt, hike, stroll, or saunter, just a walk around the block. Your heart will thank you for it later. Start out slowly to reduce any strain on your body. Warm up by stretching, cool down afterwards, and build up to a comfortable intensity. The benefits to your cardiovascular system through walking are undeniable, being a great method of cardiac and other vascular protection.17

Regulating Blood Pressure Walking at least 60 minutes every day will keep your blood pressure levels in check and is a drug-free way to treat hypertension!18 Walking makes for a stronger heart, and being stronger, the heart will pump more blood throughout your system with less effort. If your heart doesn’t have to pump as hard, the pressure in your arteries is reduced, and as a result, so does your blood pressure. Increased activity can lower the top number (systolic) blood pressure. It can work so well that, under medical supervision some blood pressure medications can be lowered and sometimes be eliminated altogether.19 If you have normal blood pressure (120/80), walking 17 https://www.health.harvard.edu/staying-healthy/walking-your-steps-tohealth 18 https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/indepth/high-blood-pressure/art-20045206 19 https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/indepth/high-blood-pressure/art-20045206

Benefits of walking for health and wellness | 27

can be an effective prevention for hypertension. In order for it to remain low, you need to walk on a regular basis. It can take up to a couple of months before you see a change in your blood pressure and the benefits will only last as long as you keep walking regularly. The U.S. Department of Health and Human Services recommends a general walking amount of at least 30 minutes a day.20

Sleep Benefits of Walking Many individuals struggle with insomnia, which is troubling when about one-third of our lives is spent sleeping. A good night’s sleep is often underestimated, and not getting enough can lead to a weakened immune system, increased risk of death, and metabolism issues. The good news is that the remedy for insomnia might be just a short walk away. Many studies show that taking a daily walk can improve quality and duration of our sleep.21 In one study participants described a significant change for the better in their sleep habits when incorporating a walk into their activities of daily living.22 The effect was immediate. Perry (2020), stated participants had been screened for health issues to enable the study to be based on the ‘normal’ healthy adult. Results also found that the more participants walked the better they slept. Morning walks combined with stretching exercises on a daily basis can relieve your sleep problems.23 One of the reasons for morning 20 https://www.ahajournals.org/doi/full/10.1161/01.cir.0000437740.48606.d1 21 Bisson, A. N. S., Robinson, S. A., & Lachman, M. E. (2019). Walk to a better night of sleep: Testing the relationship between physical activity and sleep. Sleep Health. doi:10.1016/j.sleh.2019.06.003 22 https://www.webmd.com/sleep-disorders/news/20031104/morning-exercise-may-help-you-sleep 23 https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/indepth/high-blood-pressure/art-20045206

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walks is that your body temperature rises when walking and therefore if you walk before bed it can affect your ability to fall asleep.24 A report by Johns Hopkins (2021) stated that walking increases the quantity of slow-wave sleep or deep sleep. During deep sleep the body rejuvenates itself and balances your emotions. More good news is that walking every day will boost your energy; you do not have to go hard to achieve the benefits.

Other Major Health Benefits to Walking •

Fights Cancer: Walking can help in weight loss, which has been found to contribute to reducing the risk of cancer. Walking has also been found to be helpful for those undergoing cancer treatment by reducing the side effects of chemotherapy. It can also lower the risk of breast cancer. A study by the American Cancer Society indicated that females who walked at least an hour a day were 14 percent less in-clined to have breast cancer, even those considered to be at a higher risk.

•

Improves Circulation: Walking can help improve blood circulation, which helps the brain and cellular functions. In this walking can actually increase your intelligence.

•

Reduces Risk of Diabetes: Walking every day can help control blood sugar levels, which, in turn, can help you prevent diabetes. The more sedentary your lifestyle, the more insulin your pancreas produces, raising the risk factors for diabetes. Walking directly impacts the efficacy of your body’s processing sugar.

24 https://www.arthritis.org/health-wellness/healthy-living/physical-activity/ walking/12-benefits-of-walking#:~:text=Strengthen%20Muscles,your%20 joints%20to%20your%20muscles.

Benefits of walking for health and wellness | 29

•

Strengthens Bones: Your bones get stronger when you walk because they are living tissue and can improve bone density, a factor of increasing importance as we age. Walking can also prevent arthritis and reduce the accompanying pain. Since bones determine our framework, stronger and healthier bones help to improve posture, stamina, and balance.25 Your legs and feet support your weight when you walk, so your bones have to work really hard, making them stronger. Build up to a brisk walk and you will further strengthen your skeletal system. Gradually increasing your intensity of exercise will advance the body’s bone-strengthening process. If you choose, you can stop every five minutes and do ten jumping jacks. Practice some side-stepping, and a few steps of walking backwards to add different dimensions to your bone exercises.

•

Strengthens Muscles: Walking can help you by strengthening and toning your muscles and preventing muscle loss. Regular walking can strengthen your leg and back muscles.

•

Improves Digestion: Walking stimulates the process of digesting your food (peristalsis). Note that you must not do heavy exercise directly after a meal because it slows down digestion. Just take a nice walk and be gentle on yourself.

•

Boosts Immune Function: Daily walks help stave off sore throats, runny noses, coughing, and other upper respiratory problems.26 Your body’s immune system should function properly at all times to help prevent infections, diseases, and death. Walking can help protect you during the flu season and against colds. The 2020 Harvard study of over 1,000

25 https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking#:~:text=It%20boosts%20immune%20function.,once%20a%20 week%20or%20less. 26 https://www.health.com/condition/cold-flu-sinus/working-out-while-sick

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participants found that those who walked at least twenty minutes every day had almost 50 percent fewer sick days in a year, and when they were sick, their recovery time was faster and their symptoms milder. •

A study conducted by Nieman et al. (2010) found that participants who exercised at least five out of seven days per week over a three-month period had 43 percent fewer days suffering upper respiratory problems. By comparison, those who exercised at least three days had 26 percent fewer reports of cold symptoms over a year.27

•

Prevents Dementia and Improves Memory: Studies have found that activity not only slows down cognitive decline, but also slows down how much brain tissue is lost in normal people over time.28 The American Academy of Neurology (2007) conducted a study which found that daily walkers have a lower risk for vascular dementia. The four-year long study comprised 749 elderly participants, both male and female. Those who incorporated daily walking exercise had a 29 percent lower possibility of developing dementia.

•

Increases Lung Capacity: Walking thirty minutes every day increases lung capacity.29 Also, the fact that walking supports a strong immune system, means that those suffering with lung disease have added protection. Walking strengthens the lungs and allows for easier breathing.

27 Zhou, G., Liu, H., He, M., Yue, M., Gong, P., Wu, F., … Zhang, X. (2018). Smoking, Leisure-Time Exercise, and Frequency of Self-Reported Common Cold among the General Population in Northeastern China: A Cross-sectional Study. BMC Public Health, 18(1). doi: 10.1186/s12889-018-5203-5 28 Abbott RD, White LR, Ross GW, Masaki KH, Curb JD, Petrovitch H. (2004). Walking and Dementia in Physically Capable Elderly Men. JAMA, 292(12):1447–1453. doi:10.1001/jama.292.12.1447 29 https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/ sitting/faq-20058005#:~:text=Research%20has%20linked%20sitting%20 for,that%20make%20up%20metabolic%20syndrome.

Benefits of walking for health and wellness | 31

When walking, oxygen is brought into the body and carbon dioxide is removed. The heart then pumps that oxygen into your walking muscles.30

•

Delays Aging: ‘Walking is the New Superfood!’ – because it repairs your cells. Walking reverses damages (due to aging) to the mitochondria, cells which are necessary for organs to function.31

•

Helps Produce Vitamin D: The sun is our best source of Vitamin D, so taking a morning walk (without sunscreen where it is safe to do so) for about twenty minutes can help prevent a Vitamin D deficiency.

•

Reduces Stress and Lifts your Mood: Research shows that daily walking alleviates feelings of sadness, anger, hostility, and promotes positive modifications of our nervous systems.32 A multitude of studies show that

30 Carter, S. E., Draijer, R., Holder, S. M., Brown, L., Thijssen, D. H. J., and Hopkins, N. D. (2018). Regular walking breaks prevent the decline in cerebral blood flow associated with prolonged sitting. J. Appl. Physiol. 125:790–8. doi: 10.1152/japplphysiol.00310.2018 31 Eckel RH, et al. (2013). AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: A report of the American College of Cardiology/ American Heart Association Task Force on Practice Guidelines. Journal of the American College of Cardiology (63)2960. https://www.ahajournals.org/ doi/full/10.1161/01.cir.0000437740.48606.d1 32 https://wearethecity.com/five-reasons-walking-can-increase-productivity/#:~:text=People%20who%20spend%20at%20least,their%20work%20 and%20personal%20lives.&text=After%20a%20nice%20walk%20our,of%20 success%20during%20the%20day.

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walking reduces stress.33 34 First, walking takes you away from the stressors at hand. Removing yourself from a stressful environment, feeling your body move, and breathing are natural stress relievers. Walking with the correct posture loosens you up and releases stress held in your muscles. Walking and meditation gives you time away from inter-nal worries. Walking gives you time to think and consider aspects of your health away from the distractions of your home or workplace. •

Builds Social Support: Pick an enjoyable companion to walk with in your happy place. It is good to have someone with you who has a very positive nature. Dogs also make fabulous walking companions! Social support is an integral part of overall health and well-being and can provide informal help in managing stress, coping, and increasing your activity. A walking buddy or buddies can offer motivation, encouragement, resource information, and provide feed-back to your creative thinking and be instrumental in your commitment to the walk.

•

Increases Productivity and Creativity: According to a study by the University of Illinois at Urbana-Champaign, prolonged sitting at our desks and the accompanying eyestrain by staring at our computers drains our attentional abilities, lowering our productivity. Getting up and taking a walk every hour will prevent our brains from losing the ability to register our tasks at hand due to there being a lack of stimulus. Movement provides different feelings, sounds, and sights, providing us with the energy to re-energize the

33 https://wearethecity.com/five-reasons-walking-can-increase-productivity/#:~:text=People%20who%20spend%20at%20least,their%20work%20 and%20personal%20lives.&text=After%20a%20nice%20walk%20our,of%20 success%20during%20the%20day. 34 https://www.webmd.com/sleep-disorders/news/20031104/morning-exercise-may-help-you-sleep

Benefits of walking for health and wellness | 33

brain. When we return to our seats, we sense a renewed commitment to our work and our productivity and creativity increases.

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5 Next steps and Personal Log

This is your own section. It’s the motivational part, and it’s almost as important as the exercises themselves. Here are a few tips for getting started: 1. Begin with a reason. Having a reason provides motivation. Write these in the box below.

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2. Set a daily, weekly, monthly, and yearly goal (see calendar and exercises in the back of this book). Start realistically. Use the range of steps as a first point to begin and work up gradually from here. 3. Journal a list with your reasons and goals (there is a journal page in this book after each exercise) 4. Each day walk a little bit more from a starting point of a combined thirty minutes per day or 4 hours each week. If this is challenging, start with periods of ten minutes at a time. 5. Try to increase your speed to get your heart rate up. but not so fast that you can’t talk comfortably.

Next steps and Personal Log | 37

Before you start: 1. Find a route to walk that you like and where you can practice these different techniques. You may wish to have different routes for when you are pushed for time but need to exercise and for medium to longer routes for when you have more time. 2. Treat yourself and your walking as you would an experiment. Complete the sections in this book so you can look back and notice your progress, be it wellness, overall fitness or enjoyment. 3. Find a step counter, Fitbit or similar, or mobile phone program, or just time your walks. 4. Consider ways of motivating yourself and record keeping each day: perhaps an accountability technique – Personal Accountability Ritual – marking the time and logging the exercise you are going to do next (in real time). Doing this every day and creating a consistent habit will form a strong structure and schedule for walking. It will enable you to look back and highlight patterns of behaviour such as how much sitting you do vs. walking and other exercise.

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Safety Checklist If you have an underlying medical condition check with your doctor before you begin a walking plan. Know your environment (weather check) and other surroundings. Walk in a safe place and that is well-lit. Take your phone in case of an emergency (or to capture anything interesting along your route, or to use as step counter, etc.). Comfortable shoes, and clothes, even a hat or umbrella if needs be. If you do not have excellent balance, walk on smoother surfaces or use Nordic Poles. Ensure you are hydrated.

Next steps and Personal Log | 39

How many Steps to walk in a day, the optimum times for effect, AND how to sit less How long to walk in a day, or how many steps, is a moot point. Just start – NOW. This book focuses on techniques for walking and how to fit Walking + practices into your busy daily schedules, be they working from home, in an office or as a busy multi-tasking homemaker – or all three and more! Whatever our roles or gender, our common denominator is the biological need to exercise our bodies to help our mental and physical wellness. The Walking + exercises add that extra interest and, I hope, fun. You can build in the amount of time and steps walked as you become more accustomed to regular exercise. After that, what is below is a guide only and is constantly changing as various stud-ies are brought out. Various experts state that you can gain all the benefits you need in 3-4,000 steps per day. Others say that 7,500 per day with 3,000 of those at a brisk pace will greatly benefit your metabolism to such a degree that it will stave off Type II diabetes.35 Other experts count the exercise in minutes and hours rather than in steps, as below. To reduce our risk of ill health from inactivity, we are advised to exercise regularly, at least 150 minutes a week, in smaller ‘bites’ of exercise. This will also naturally reduce periods of sitting. Overall, frequent short breaks are better for your back than fewer, long breaks. It gives the muscles a chance to relax while others take the strain. Consider taking a ‘fake commute’ around the block before starting your desk day. The UK Chief Medical Officer’s

35 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3500773/

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Physical Activity Guidelines report recommends breaking up long periods of sitting time with physical activity lasting just 1 to 2 minutes. Note that the times of day you do your main walking exercise will also make a difference. Morning walking, rather than evening, is good for improving sleep, as mentioned in the previous chapter. Afternoon walking, often after lunch, may enable us to better manage glucose levels. Most importantly is that you get outside and exercise! Treat these as you would yoga or meditation, as a Practice, indeed as a Walking + Practice. So, fix a timetable for programming in Walking + Practices in your workday and timescales. Then increase the times as you become more accustomed to this practice. Complete the working and Walking + practice day planner over the page to begin your programme. These exercises are meant to be effective – but also light-hearted and enjoyable, with benefits. Above all, when undertaking these exercises – BE KIND TO YOURSELF. We have a lot of stone age conditioning to overcome.

Next steps and Personal Log | 41

Your Vital Statistics We humans do not do things unless we are called to account! This facet of our psyche is immensely well documented in scientific studies and more popular works. Journaling has come into fashion as a way of calling ourselves to account and keeping on track. The simple Ready Reckoner I have devised is, I hope, a little bit of fun, particularly as it involves simple sketches. No-one else will see this if you don’t want to, so have some fun! Drawing on these, the simple ‘Ready Reckoner’ will help you to test yourself on your own, with a friend or with a group of friends. Log your starting personal statistics in the table below from the beginning, your reckoner! A summary of the exercises at the end of this book will enable you to mark off which exercises benefit you the most and are the most enjoyable at the best times of the day for you. It will help you become more aware of how you are now, so that you can look back and see the fruits of your efforts. Your Name Begin Date

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Refer back to this chart at certain points in your journey, log and date your statistics at regular intervals, say after each month, and see how far your fitness and wellness has come along. Use the additional charts in the back of this book to continue your journey.

The Spider Wheel Capture a snapshot of how you are currently in the spider ‘wheel’36 on the next page and complete the date. It will give you a visual representation of your overall wellbeing now. You will be able to see the factors that could be improved and perhaps make them a priority. Firstly, make a dot on the relevant point of the diagram. Number 1, nearest the centre of the wheel, represents the least feeling or least hours depending on the segment. Number 6 represents the most or highest feeling or hours spent. When complete, assess whether this represents the true position of where you are at this snapshot in time. Remember this data is for you only, not any critical boss or partner, so you can be honest with yourself. Once complete draw a line to join up the dots. This is where you are now. It will highlight areas you wish to focus on. Return to this point at various times and complete in a different colour or copy the wheels in the back of this book to see how far you are along. There is a blank spider wheel as well to add in any factors that you might wish to explore. It is such a simple, yet powerful tool.

36 The inventor of the ‘Wheel of Life’ Paul J. Meyer, founder of Success Motivation® Institute

Next steps and Personal Log | 43

Date 1 Date 2 Date 3 Date 4

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Your Body Sketch an outline of your body here and mark on the areas where it hurts!

Refer back to this sketch at certain points in your journey, log and date your statistics at regular intervals, say after each month and see how far your fitness and wellness has come along. There are additional pages in the back of this book to continue your journey.

Next steps and Personal Log | 45

Day Plan: Your Day in the life of a desk worker… Write out the blocks of time you are usually sitting at your desk. Plan in some suggested break times and walk times where you can pick a Walking + exercise from this book and take yourself outside. A starter is given below, including the absolute basics…

YOUR DAY PLAN 1

Wake up!

2

Get out of bed!

3

Get dressed in clothes that you can be seen outside in

4

Put on walking shoes or put them ready by the front door

5

...

Complete the column for how you would like to integrate exercise in your work day. This process will be trial and error, everyone is different. If your typical desk/ home day doesn’t pan out this way, then just mark in the next column what really happens. Use this data to find the most comfortable spots in your day that, in reality, are the best times for you to build in a regular, sustainable habit for your Walking + exercises.

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Day plan General daily activities and approx times

Budget Allocate approx timeslot / steps

Actual The REAL timeslot / steps

Next steps and Personal Log | 47

Journal Page Use these Journal pages throughout this book to write any thoughts and any inspirational quotes. When you have completed a first round of all the exercises in this book, take a look back through these journal pages and Ready Reckoners and see how far you’ve come in your fitness and wellness journey.

‘The way I see it, if you want the rainbow, you have to put up with the rain.’ — Dolly Parton

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Now you have completed the first steps, here are the Walking + exercises Practice these exercises, settle on the ones you find most beneficial or enjoyable, build your own routine and timescales.

Let’s go!

6 + Basic Walking Good Practice: Alexander Technique and ‘Grounding’

Posture and feeling grounded are two things a lot of us can make significant improvements upon. The Alexander Technique has proven, well documented benefits.

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This Technique teaches improved posture and movement to help reduce and prevent problems and to ‘unlearn’ bad postures and habits of movement. It can relieve a range of musculoskeletal issues, including neck pain. For all these reasons, it’s an ideal tech-nique for desk workers. Alexander Technique practitioners are all over the world. In the UK some sessions might be available via some NHS Trusts Many other therapeutic methods use practices of ‘grounding.’ This practice connects, or reconnects, our mind and body in the present moment. We can become so much ‘in our heads’ to feel ‘floaty’ and uncomfortably out of synch with ourselves. This is particularly important at the moment. A lot of what we have become accustomed to had altered during the pandemic lockdowns and again in the aftermath. We need ways to cope with the now and move forward, which this combination of exercises will help contribute to your armoury of helping tools. Simultaneous grounding and walking with better posture give two beneficial exercises for the effort of one. What better combination of exercises to begin this book?

Preparation •

Have your outside shoes handy.

•

House keys in your pocket

•

Have your Fitbit or equivalent step-counter on your person.

•

Have your outside jacket awaiting nearby.

•

If needed, hat, umbrella and sunscreen

+ Basic Walking Good Practice: Alexander Technique and ‘Grounding’ | 51

•

Whilst warming up, select a route and length of time (or number of steps) you intend on walking

Exercise: Indoor Practice + Alexander Technique and Grounding 1. Inside your home – Get up from the chair! 2. Stand in your bare feet. 3. Stretch your arms upwards, stretching your whole body. Then relax. 4. Take 10 slow breaths. Focus your attention fully on each breath. Breathe in more deeply than you would do normally. Breathe out more deeply than you would do normally. Speak the number of the breath on the exhale. a Breathe in b Breathe out: ‘One’ c Breathe in d Breathe out: ‘Two.’ Until you reach 10 breaths or your desired amount. 5. Think about your posture. 6. Consciously relax your neck muscles and into your upper body. Relax them and allow your head to move slightly upwards.

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7. Bring one foot off the floor with your knee moving forward and your head slightly inclined upwards within a comfort zone. 8. Step, and allow your heel to touch the ground. 9. Feel the weight being transferred onto the ball of the foot and then onto the toes. 10. Slowly feel your toes on the ground. Fully roll the foot onto heel, ball of foot to toes, then heel, ball of foot, toes, and step by step. 11. Consider your body again and relax the tension in the neck and upper body. 12. Allow your arms to swing as you walk. 13. Move: the right shoulder and the left knee, the left shoulder and the right knee. 14. Consider your body as a pendulum, a rhythmical swinging of arms and torso and the head as a balance. 15. Lots to think about. Now: Put on your shoes, step counter and take yourself outside and continue your walk.

+ Basic Walking Good Practice: Alexander Technique and ‘Grounding’ | 53

Exercise: Walking outside 1. Consciously relax your neck muscles and into your upper body. Relax them and allow your head to move slightly upwards. 2. Bring one foot off the floor with your knee moving forward and your head slightly inclined upwards within a comfort zone. 3. Step, and allow your heel to touch the ground. 4. Feel the weight being transferred onto the ball of the foot and then onto the toes. 5. Slowly feel your toes on the ground. Fully roll the foot onto heel, ball of foot to toes, then heel, ball of foot, toes, and step by step. 6. Consider your body again and relax the tension in the neck and upper body. 7. Allow your arms to swing as you walk. 8. Move: the right shoulder and the left knee, the left shoulder and the right knee. 9. Consider your body as a pendulum, a rhythmical swinging of arms and torso and the head as a balance. 10. As you are doing this and getting the hang of the exercise, take your time to notice each step as you take one, then another. Feel your body working as a pendulum. 11. As you walk, become aware of your feet. How they connect with the ground. The feel of the ground beneath your feet.

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Notice the sensations and any sound your feet make as they connect with the ground. 12. Return and log your walk in your personal Ready Reckoner at the end of this Chapter and any thoughts or inspirations you may have in the daily journal.

+ Basic Walking Good Practice: Alexander Technique and ‘Grounding’ | 55

Your Personal Ready Reckoner Log how you are getting on during the 5-day programme of doing this exercise. (The scores comprise 5 being the highest and 1 being the lowest) If you use this chart more than once in a day, log the time and duration under each feeling and do a different mark on the scale or use another pen colour.

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‘Walking is man’s best medicine’ — Hippocrates

7 + Breath

In Breath: The New Science of a Lost Art by James Nestor (2020)37, he investigates many world-wide practices of breathing and when they are appropriate. What we desk workers find is that a sitting posi37 Nestor, J (2020). Breath: The New Science of a Lost Art. Penguin Life: Penguin Random House UK

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tion over a desk can lead to a slumped posture, subject to the inevitable forces of gravity. This affects our breathing as we squash our diaphragm. This Walking + exercise partners with a breathing technique called Breathing Coordination38. Developed by Carl Stough (called Dr. Breath by his students), the technique improves the efficiency of breathing through engaging greater diaphragm movement using greater emphasis on the ‘out’ breath or exhaling. It has been highly successful for opera singers and athletes, etc. If it’s good for them, then it can benefit you, too.

Preparation •

Have your outside shoes handy.

•

House keys in your pocket

•

Have your Fitbit or equivalent step-counter on your person.

•

Have your outside jacket awaiting nearby.

•

If needed, hat, umbrella and sunscreen

•

Whilst warming up, select a route and length of time (or number of steps) you intend on walking

38 Ibid

+ Breath | 59

Exercise: Indoor Practice  1. Stay sitting in your chair! 2. Straighten your spine 3. Ensure your chin is at right-angles to your body. 4. Take a gentle breath through the nose. 5. Inhale until you reach the top of your breath (when you have inhaled a large amount of air comfortably). 6. Then begin exhaling through counting softly aloud from one to 10, over and over. 7. At the end of the exhalation, when it has concluded naturally, keep counting through a whisper, allowing the voice to softly trail away. 8. Then keep going until only your lips are moving and your lungs feel completely empty. 9. Take in another deep and soft breath and repeat. 10. Continue for between 10-30 ‘rounds’ until you feel comfortable doing it. This practising is essential the first few times, or just on its own if you are taking too many shallow breaths, so you become accustomed to this less usual deepness of breathing.

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Exercise: Walking outside 1. Now take yourself outside and begin your walk and your breathing exercises. 2. Do one ‘round’ then breathe normally for a few steps, say between 5 and 7 steps. Then do another ‘round’ and so on. Keep on doing this for as long a time as you wish, but with these pauses in between rounds. Breathe normally if you become lightheaded. 3. As you walk, ensure your spine is straight and your chin at right-angles to your body. 4. Take a gentle breath through the nose. 5. Inhale until you reach the top of your breath (when you have inhaled a large amount of air comfortably). 6. Then begin exhaling through counting softly, as a whisper, from one to 10, over and over. 7. At the end of the exhalation, when it has concluded naturally, keep counting through the whisper, allowing the voice to softly trail away. 8. Then keep going until only your lips are moving and your lungs feel completely empty. 9. Get your natural breath back and walk, say 5–7 steps. Take in another deep and soft breath and repeat. But stop the exercise if this makes you begin to feel dizzy. 10. Return and log your walk in your personal Ready Reckoner at the end of this Chapter and any thoughts or inspirations you may have in the daily journal.

+ Breath | 61

Your Personal Ready Reckoner Log how you are getting on during the 5-day programme of doing this exercise. (The scores comprise 5 being the highest and 1 being the lowest) If you use this chart more than once in a day, log the time and duration under each feeling and do a different mark on the scale or use another pen colour.

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‘Deep breathing is the greatest cure for all physical ailments.’ —Edward Lankow, opera singer (1883–1940)

8 +Eye Yoga

Eyestrain is a regular problem for desk workers. Sitting in front of a screen, our eyes can become too accustomed to close focussing at the expense of longer-range vision and overall flexibility. This exercise strengthens and improves the muscles around the eyes, facilitating better focussing for eyesight. The areas around our eyes may look healthier, ‘lifted’ and alert. This exercise can also help in easing tension in face muscles and reduce headaches and overall stress. It is

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surprising how much that eye stress can affect our bodies and ability to concentrate – not just physically focus but also mentally and it can be deeply relaxing. This exercise is in two distinct parts – warming up exercises comprising face and eye relaxing, then eye focussing. Before you walk it is important to do it every time.

Preparation •

Have your outside shoes handy.

•

House keys in your pocket

•

Have your Fitbit or equivalent step-counter on your person.

•

Have your outside jacket awaiting nearby.

•

If needed, hat, umbrella and sunscreen

•

Whilst warming up, select a route and length of time (or number of steps) you intend on walking

+Eye Yoga | 65

Exercise: Indoor Practice 1. Firstly, ensure your hands are clean. 2. Then start by sitting in your chair. 3. Squeeze up your face muscles into the centre of your face (imagine you are walking into a sandstorm and having to tightly close your eyes, eyebrows and mouth against the onslaught). 4. Hold for a count of 5. Now relax them 5. Repeat the squeezing of face muscles once more. 6. With your mouth slightly open, gently wriggle the jaw for a count of 5. 7. Wriggle nose and eyebrows for a count of 5. 8. Gently close your eyes. Then take a breath in and a breath out for a count of 5. 9. Roll your eyes clockwise. 10. Roll them counterclockwise. 11. Roll them up and down. 12. Roll them side to side. 13. Roll them diagonally bottom left to top right. 14. Roll them diagonally bottom right to top left. 15. Roll your eyes clockwise and then counterclockwise.

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Strengthening and moisturising your eyes from within: 1. Blink very quickly and count to 5. 2. Stop, with eyes gently closed, for a count of 5. 3. Repeat 5 times. 4. Then sit with eyes closed for 10 counts (stay sitting for longer if this exercise has made you slightly dizzy). Your eyes should feel more moisturised. Focussing 1. In a sitting position, sit up straight, holding arms out front. Make a fist facing outwards and with outstretched thumbs facing in towards the middle. 2. Focus your gaze onto the thumbnails. Count to 5. 3. Draw your thumbs slowly towards your nose. 4. Stop at the loss of the focus point. 5. Do this again, each time coming closer to exercise your focus range. 6. Count to 5 each time and do this 5 times.

+Eye Yoga | 67

Exercise: Walking Outside 1. Put on your coat and step counter. 2. Now do one of each of the exercises, as follows: •

Tense your face.

•

Untense.

•

Roll your eyes, clockwise, counterclockwise.

3. Open your front door. 4. Start your walk. 5. Whilst being aware of your surroundings – focus on the furthest point away from you as you walk. Then look at another distant point for a few breaths (try 10).

6. Focus on an object directly in front of you and then find another object to focus on in the far distance. 7. Practice each day and notice the difference in the clarity of your chosen distance points each day you do this. 8. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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Your Personal Ready Reckoner Log how you are getting on during the 5-day programme of doing this exercise. (The scores comprise 5 being the highest and 1 being the lowest) If you use this chart more than once in a day, log the time and duration under each feeling and do a different mark on the scale or use another pen colour.

+Eye Yoga | 69

‘My eyes are an ocean in which my dreams are reflected.’ — Anna M. Uhlich

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9 + Brain: Clearing the Fog

Power Walking for clearing Brain Fog Power Walking is an excellent cardiovascular exercise that is also good for your joints and your mind. Performing this technique correctly is important if you want to receive the maximum benefits and avoid injuring yourself. Studies have indicated positive impacts on regulating insulin, reducing the circumference of your waist, and weight loss.39 39 https://www.healthline.com/health/exercise-fitness/power-walking

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The power walking technique is an exercise which emphasizes picking up the pace, using arm motions and shorter, faster strides as a means of improving your fitness. Power walking can be used with the Alexander Technique way of walking for optimum balance and varied in this exercise as follows.

Preparation •

Have your outside shoes handy.

•

House keys in your pocket

•

Have your Fitbit or equivalent step-counter on your person.

•

Have your outside jacket awaiting nearby.

•

If needed, hat, umbrella and sunscreen

•

Whilst warming up, select a route and length of time (or number of steps) you intend on walking

Exercise: Walking Outdoors 1. Straighten your posture, with your head upright. (Note: If you notice yourself starting to slump, stop and correct your posture.) 2. Open your front door 3. Eyes forward. 4. Shoulders back.

+ Brain: Clearing the Fog | 73

5. Tighten your abdomen. 6. Gently swing your arms in a way that each swing advances opposite arms and legs simultaneously (if your left foot is moving forward, then your right arm should also be moving forward). 7. Do not make wild swinging motions with your arms as this might cause injury (to you and/or others!) and potentially slow you down. 8. Control your movements, making sure your arms do not cross over your body and your hands do not rise above your collarbone. 9. Follow the heel-to-toe technique and keep walking using short strides while picking up the pace. 10. Vary the short strides with long strides, e.g. 20 long and 20 short at a time. 11. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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Your Personal Ready Reckoner Log how you are getting on during the 5-day programme of doing this exercise. (The scores comprise 5 being the highest and 1 being the lowest) If you use this chart more than once in a day, log the time and duration under each feeling and do a different mark on the scale or use another pen colour.

+ Brain: Clearing the Fog | 75

‘Although I have a regular work schedule, I take time to go for long walks on the beach so that I can listen to what is going on inside my head.’ — Albert Einstein

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10 + Heart Function: Clearing the Arteries!

Nordic Pole Walking Originating in Finland, Nordic pole walking works out up to 90 percent of your body’s muscles, as opposed to up to 70% from ordinary walking.40 It is a low impact exercise and loads of fun. It can also enable you to walk longer distances with this little extra help, almost the modern equivalent of the fabled ‘seven league boots.’ Nordic walking technique works both the upper and lower body muscles. Upper body muscles are worked using the poles including the shoulders, abdominals, chest, and biceps, while the lower body exercises as it does with normal walking and addresses any une40 https://www.nordicwalkingonline.com/

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venness of walking gait. As you thrust the poles in front of you, it works your core muscles. This technique enhances your cardiorespiratory system, alleviates neck pain, and improves your balance. It is total body fitness. The British Heart Foundation endorses Nordic Walking for heart health as it exercises the upper body.

Preparation •

Have your outside shoes handy.

•

House keys in your pocket

•

Have your Fitbit or equivalent step-counter on your person.

•

Have your outside jacket awaiting nearby.

•

If needed, hat, umbrella and sunscreen

•

Whilst warming up, select a route and length of time (or number of steps) you intend on walking

Exercise: Walking Outside 1. Collect your gear. 2. Leave the house 3. Check your poles. Holding on to the grip, place the tip on the ground. Keeping your pole vertical, with your arm against your body, elbow at 90 degrees. Slide your wrists into the straps and lightly grip your pole; snap in. 4. Start Walking! Keep the rhythm of your body, arms, and legs as though you are power walking. However, your stride depends on the movement of your arms. The longer you thrust your pole, the longer your stride.

+ Heart Function: Clearing the Arteries! | 79

4. The longer you thrust your pole the stronger you swing your upper body and pelvis. But don’t overstep or over balance – we can be such overachievers! Build up gradually. 5. Lightly holding your poles, walk moving your poles alongside you in the opposite direction of your legs. It will eventually feel natural with your right foot and left arm moving in tandem. 6. Keep checking your straps, and your form. Let your poles drag behind you at a 45-degree angle while walking. Once you have checked your angle and it feels right, stick them on the ground rather than dragging them, still planking them at 45 degrees backward, keep your elbows close to your torso with your arms relaxed and straight. 7. As you fall into the flow of planting your poles, start to push. Boost yourself with every step, putting on more pres-sure with your plant, as if you are launching yourself. 8. From your heels to your toes, practice rolling with each step, fully swinging your arms, and keep up pushing off.

9. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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Your Personal Ready Reckoner Log how you are getting on during the 5-day programme of doing this exercise. (The scores comprise 5 being the highest and 1 being the lowest) If you use this chart more than once in a day, log the time and duration under each feeling and do a different mark on the scale or use another pen colour.

+ Heart Function: Clearing the Arteries! | 81

‘We walk to the same beat.’ — WebMD

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11 + Mindfulness: For Mental Wellness in the Moment

Mindful walking is a technique for managing ‘mind-chatter,’ which often describes a case of thinking too much about past things or future events or fears and not sufficiently being ‘in the moment.’ This mindful walking technique helps nudge the mind away from the minutiae of the day-to-day, and past or future worries. In short

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– ‘stuff’ – where too much of any of this causes mental distress, and understandably so. Mindful walking helps temporarily Replace this temporarily through a different focus. Create a ‘circuit break’ in a train of thoughts by focussing on and being aware of your body in motion, for the moment at least. It is a tall order for busy minds and busy lives. Many people and traditions have been there before that we can learn from. The key is small mental steps. Better balance in our mental health won’t happen overnight. More often, better balance happens gradually and with practice.

The Seven Principles of Mindfulness 1. Being present enough to deeply touch the miracles of the world: blue water, smell of a flower, the smile of the elderly. 2. Making those miracles also present. 3. Focus with the intent to nourish yourself and the environment around you. 4. Relieve the suffering of another. 5. Deeply look into ourselves and to the nature of others. 6. Clarity. 7. Transformation. So, our true reality is the present moment. If we live in the present moment, we can abandon our hardships and worries and discover the beauty in life. Reality is only found in the now. It is the only moment that we can have influence in our lives and truly experience life.

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Mindfulness shows us that the past is over and tomorrow never comes (Field, 2020). The great part about the present moment is that it is a place for which we can return. In this world of black and white, of voting things in or out, mindfulness can be a welcome way of being. Benjamin Hoff’s Taoism uses AA Milne’s Winnie the Pooh stories to take his readers through the mindfulness practice. In the Tao of Pooh, Tigger especially epitomises our modern, hyperactive and often jagged, busy trains of thought. Be gentle on yourself. Few of us are Olympians – in any field – at least, not yet. So, here, let us take our Tigger minds out to smooth the edges of our thoughts and be aware of the moment.

Preparation •

Have your outside shoes handy.

•

House keys in your pocket

•

Have your Fitbit or equivalent step-counter on your person.

•

Have your outside jacket awaiting nearby.

•

If needed, hat, umbrella and sunscreen

•

Whilst warming up, select a route and length of time (or number of steps) you intend on walking

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Exercise: Indoor Practice 1. Think of yourself as a good parent to yourself – think relaxed thoughts about yourself, be gentle on this ‘child’ that is our mind, our hyperactive ‘Tigger,’ as you help it become calmer, step by step. 2. Allow your mind to wander, think random thoughts, and then gently draw it back to the present. 3. Which part of the body will you choose to focus on today? The swing of your arms? How your feet make contact with the ground as you walk? I’ve picked the latter one for today. Then add the intention to notice when your Tigger mind runs free and, just as gently, add the intention to draw back your Tigger mind, lovingly, into the moment to focus on your feet touching the ground. Notice the moments when your mind runs free (to past or future thoughts) and when it does so, bring it gently back to the present moment, focus on your feet as they touch the ground. The success factor of this exercise is being able to notice the difference between being out of the moment and focussing back into the present moment – to focus on how your feet make contact with the ground as you walk. 4. Step slowly. Focus on how your feet touch the ground. Place all your focus on these elements as you move along. This mindfulness. 5. Stay attentive in this present moment. 6. When the Tigger-mind has run off, scrammed, scarpered, bolted! Just notice this fact. Your mind has become aware of thoughts running away. This is a good thing.

+ Mindfulness: For Mental Wellness in the Moment | 87

7. Stay in the moment, acknowledging that your Tigger thoughts have run off. Breathe a couple of times, stay in the present moment – carry on a few paces and place your focus again on how your feet are meeting the ground. No Tigger-handler can prevent a Tigger mind from making a getaway, from thinking into the past or into the future – the ‘what’s for dinner’ of life. The important thing is to give the mind a holiday, to relax into the moment. No one can prevent their mind from wandering. They can merely train it to return, reel it back in – the object here is that we are conscious of it, we notice it and we patiently and lovingly bring it back in.

Exercise: Walking Outside 1. Walk. 2. Focus your mind on your feet meeting the ground. 3. When your thoughts start to wander, pause – place your attention on the noticing that your thoughts have wandered, strayed away. 4. Smile at yourself for having wandered before gently reeling them back in and then: 5. Return to the present moment by focussing on the body, on the act of walking, how the feet meet the ground. 6. Continue. Your mind will probably yo-yo throughout the walk. 7. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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Your Personal Ready Reckoner Log how you are getting on during the 5-day programme of doing this exercise. (The scores comprise 5 being the highest and 1 being the lowest) If you use this chart more than once in a day, log the time and duration under each feeling and do a different mark on the scale or use another pen colour.

+ Mindfulness: For Mental Wellness in the Moment | 89

‘The mind can go in a thousand directions, but on this beautiful path, I walk in peace. With each step, the wind blows. With each step, a flower blooms.’ — Thich Nhat Hanh

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12 + Fitness: Assisting Weight Loss

Walking is a great exercise, and it helps you lose weight. It might be a good idea to start walking to and from your nearby destinations, instead of driving your car. Because it is simple to do, walking is an appealing exercise for many, especially for people looking to burn off some pounds.

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How many calories you can burn will depend on much time spend and the speed with which you walk. Historically, humans walked and ran as a method of transportation, not as a strategy for weight loss. It just happened that way. Did you know that close to 2 million people die each year due to being physically inactive?41 And contrary to what our ancient genes were programmed for. While sitting still, our circulation moves slower so our muscles are not actively burning fat, leading to a higher risk of clogged arteries. As with the other exercises in this book, always walk using the best possible postures, be it the recommended Alexander Technique, or something similar that feels more comfortable but keeps you upright. Engage your whole body, your core muscles42 and walk with purpose. In this case the clearest purpose being to lose weight.43

41 https://www.who.int/news/item/04-04-2002-physical-inactivity-a-leading-cause-of-disease-and-disability-warns-who#targetText=Sedentary%20 lifestyles%20increase%20all%20causes,lipid%20disorders%2C%20depression%20and%20anxiety. 42 One of the major muscles that stabilizes and controls the pressure inside the trunk; these are the pelvic floor, abdominal wall, back, and diaphragm muscles. core muscle. (n.d.) Medical Dictionary (2009). Retrieved February 14 2021 from https://medical-dictionary.thefreedictionary.com/core+muscle 43 Julie Garden-Robinson, Walking Can Help Relieve Stress NDSU Agriculture Communication – Aug. 8, 2011, https://www.ag.ndsu.edu/news/newsreleases/2011/aug-8-2011/walking-can-help-relieve-stress/

+ Fitness: Assisting Weight Loss | 93

Optimum time of day to walk for weight loss Consider the time of day you take your main walk. If you are metabolically compromised, emerging studies show post lunch, afternoon walks may enable us to better manage our glucose levels.44 Optimum pace and style of walk for weight loss Walking a total of 7,500 steps in your walking day (3,000 of which should be at a brisk speed) may prevent Type II diabetes45. Build up to this aim from a doable duration to these 7,500 steps per day. Observe just how many steps you can take in your allotted walking times, as they will increase as you become more used to walking. Between 5-10% more calories can be burnt through vigorously pumping your arms so that it increases your pace and provides an intensive work out for your upper body. During your walks – whether 10, 20 or 30 minutes – vary your speed from fast to faster then back to fast etc. This variation in your pace and intensity can burn a further 20% more calories.46 To increase your speed of walking, shorter faster steps will cause less strain on your feet and legs. Even better, this brisk walking has a calming effect through releasing endorphins that relax the mind 44 Exercise training elicits superior metabolic effects when performed in the afternoon compared to morning in metabolically compromised humans. R Mancilla, B Brouwers, VB Schrauwen‐Hinderling, MKC Hesselink, J Hoeks, P Schrauwen, 23 December 2020 in Physiological Reports https://doi. org/10.14814/phy2.14669 45 Steps to Preventing Type 2 Diabetes: Exercise, Walk More, or Sit Less? C Tudor-Locke, and JM Schuna, Jr.1 in Frontiers in Endocrinology Published online Nov 19, 2012. Prepublished online Oct 11, 2012 https://www.ncbi. nlm.nih.gov/pmc/articles/PMC3500773/ 46 The metabolic cost of changing walking speeds is significant, implies lower optimal speeds for shorter distances, and increases daily energy estimates Nidhi Seethapathi and Manoj Srinivasan Published: 1 September 2015 https:// royalsocietypublishing.org/doi/full/10.1098/rsbl.2015.0486

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and body, enabling food to be metabolised more efficiently and furthermore reduces the craving for sugary and fatty foods.47

Optimum walking terrain Find a short hill amongst your everyday walk to walk up and feel the incremental improvements. You will be able to do this a little quicker and less breathlessly each day.

Preparation •

Have your outside shoes handy.

•

House keys in your pocket

•

Have your Fitbit or equivalent step-counter on your person.

•

Have your outside jacket awaiting nearby.

•

If needed, hat, umbrella and sunscreen

•

Whilst warming up, select a route and length of time (or number of steps) you intend on walking

47 Stress as a Common Risk Factor for Obesity and Addiction. Rajita Sinha Published: March 29, 2013. Volume 73, Issue 9, p827-835, May 01, 2013 https://www.biologicalpsychiatryjournal.com/article/S0006-3223(13)001340/abstract#%20

+ Fitness: Assisting Weight Loss | 95

Exercise: Brisk Walking exercise variations For a part of your walk, when it is safe – walk backwards for a short period of time. It will engage different muscle groups to walking forwards and bring a more complete workout for your legs and body. As most of us are unused to this do start at a slower pace and only engage this technique for shorter periods of time during your walk. Vary the intensity of your walk: •

On the alternate days, add 10 minutes to your routine and do a moderate intensity brisk walk for about 30 minutes.

•

Do high intensity, cardio intensive, walks every other day for at least 20 minutes.

If walking still feels like a chore, then use the Ready Reckoner and Journal pages in this book to set yourself challenges. In fact, keeping a walking journal increases the effectiveness of your program by a massive 47 percent.48

48 A Progressive Postresection Walking Program Significantly Improves Fatigue and Health-Related Quality of Life in Pancreas and Periampullary Cancer Patients. Theresa P. Yeo, Sherry A. Burrell, Patricia K. Sauter, Eugene P. Kennedy, Benjamin E. Leiby, Charles J. Yeo. Southern Surgical Association Article Volume 214, Issue 4, p463-475, April 01, 2012

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Your Personal Ready Reckoner Log how you are getting on during the 5-day programme of doing this exercise. (The scores comprise 5 being the highest and 1 being the lowest) If you use this chart more than once in a day, log the time and duration under each feeling and do a different mark on the scale or use another pen colour.

+ Fitness: Assisting Weight Loss | 97

‘Wisdom is doing now what you are going to be happy with later on.’ —Joyce Meyer

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13 + Tai Chi

Tai Chi Walking Tai Chi walking can be exercised anywhere, anytime, and, as for walking generally, it is inexpensive to the point of being free! But it is often surprising to some that there is more to walking than just

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putting one foot in front of the other. And a little planning goes a long way in making your walks more effective and enjoyable. For instance, your muscles have a greater range of motion if you stand tall. Psychologically, walking with a better posture will boost your confidence.49 Techniques for walking are specifically important if you are trying to become more fit, sleep better, stay calmer, lose weight, and improve the quality of your mental health. Oh, and there is, of course, pain relief and added energy. As a low-impact exercise, when performed properly, walking allows us to exercise for long periods of time, enhancing our metabolism. At some place in our lives, we will seem to have excellent walking form, but with time, our joints become imbalanced and stiff, leading to our bodies being misaligned. This is why it is a good technique to position yourself as if you are reaching to the sky with an invisible string tied to the top of your head. Your head should be aligned with your spine. Do not tuck your chin in closely or tilt your head back as this will cause neck strain and make it difficult to breathe. Even though Tai Chi is very easy, some still find it too confusing. Most likely because of the image portrayed about Tai Chi being mystical and only for those totally devoted to its practice. This is of course absolutely not the case at all, otherwise no-one in the western world would do it as we wish for easily accessible practices. The following Tai Chi walking technique is called ‘Walking Like a Cat’ and mirrors cats’ movements; how they rest, the lightness in their step, the way they sit, and the way they stalk.50

49 https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking#:~:text=It%20boosts%20immune%20function.,once%20a%20 week%20or%20less. 50 https://www.teapotmonk.com/tai-chi-walking-exercise.html

+ Tai Chi | 101

Preparation •

Have your outside shoes handy.

•

House keys in your pocket.

•

Have your Fitbit or equivalent step-counter on your person.

•

Have your outside jacket awaiting nearby.

•

If needed, hat, umbrella and sunscreen.

•

Whilst warming up, select a route and length of time (or number of steps) you intend on walking.

Exercise: Indoor Practice 1. Shoulders back; head held high; looking straight ahead. 2. Slightly bend your knees, keeping your centre of gravity low without locking your knees. 3. Cautiously move one foot at a time off of the floor with a slow peeling motion of your foot off of the ground and in exaggerated movement. 4. With one of your legs still in the air, start to slowly place your heel down first in front of you. 5. Now with your heel on the ground, gently roll your foot upward to your toes. 6. Keep your body relaxed with your arms at your sides and keep breathing.

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Exercise: Walking Outside 1. Now continue this technique outside on your walk – but in a far less exaggerated way if you feel self-conscious 2. Shoulders back; head held high; looking straight ahead. 3. Slightly bend your knees, keeping your centre of gravity low without locking your knees. 4. Cautiously move one foot at a time off of the floor with a slow peeling motion of your foot off of the ground. 5. With one of your legs still in the air, start to slowly place your heel down first in front of you. 6. Now with your heel on the ground, gently roll your foot upward to your toes. 7. Keep your body relaxed with your arms at your sides and keep breathing. 8. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

+ Tai Chi | 103

Your Personal Ready Reckoner Log how you are getting on during the 5-day programme of doing this exercise. (The scores comprise 5 being the highest and 1 being the lowest) If you use this chart more than once in a day, log the time and duration under each feeling and do a different mark on the scale or use another pen colour.

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‘All truly great thoughts are conceived by walking.’ — Friedrich Nietzsche

14 + Meditations when Walking

Walking meditation is about aligning your mind and body while walking. Walking is such a habit that we seem to do it unconsciously. As soon as we start walking, the mind has a tendency to wander and can get stuck in yesterday’s problems and tomorrow’s possibilities:

 

•

Replenishes your body

•

Invigorating

•

Digestion

•

Stress-reduction

•

Builds stamina and strength

•

Anxiety reduction

The following is a step-by-step guide for meditational walking. Place •

Sometimes in the beginning, people can feel somewhat awkward with walking meditation; there is no need for this feeling. The benefits far outweigh any feelings of awkwardness.

•

Find a walking path away from heavily populated areas so you feel safe and less distracted.

•

Set your sights on a path without obstacles, preferably flat without cracks and bumps to stumble upon.

•

Obviously find a path away from traffic.

+ Meditations when Walking | 107

•

There’s always the option of walking inside where you can focus on sensations.

Length •

Start with 15 minutes or 10 minutes then work your way to 30 minutes per session and take it from there.

Pace •

For meditative walking, your pace should be slow and steady. This way you can stay mindful of every step.

Re-Focusing •

As with any meditation, when you become distracted or your mind begins to wander, bring your thoughts and attention back to your breathing first and anchor yourself back into a state of being one with mind and body.

Attitude •

There is no race to win, no graduation to attend, just being here in the moment doing something good. If you need an attitude adjustment, simply breathe, look about you, and walk.

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Preparation •

Have your outside shoes handy.

•

House keys in your pocket.

•

Have your Fitbit or equivalent step-counter on your person.

•

Have your outside jacket awaiting nearby.

•

If needed, hat, umbrella and sunscreen.

•

Whilst warming up, select a route and length of time (or number of steps) you intend on walking.

Exercise 1: Walking outside 1. Create a lane to walk in that allows for 15 paces. Make it a peaceful lane outside (inside only if raining). 2. Start walking along your path up to the end and then pause for a breath. 3. Turn and walk back the way you came to the opposite side of the lane and then pause for a breath. When you are ready, turn and repeat the process. 4. While you are walking, think of your intentions of walking as different from the auto-pilot you are usually on. Notice each and every component and feeling of each step: How you lift your feet. How you move ahead. How you breathe. How you turn. How your weight shifts when you turn. How the ground feels. How your legs swing when walking. How the air feels when moving your arms.

+ Meditations when Walking | 109

5. Walking slowly and using small steps is suggested for meditation as long as it feels natural. 6. Meditate your attention on every sensation using all of your senses. 7. When your mind starts to wander; simply refocus. 8. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

Exercise 2: Walking Outside: Theravada Walking Meditation in the Buddhist Tradition In traditional Buddhist Monks societies, monks would walk for many hours to develop their level of concentration. 1. Create a 30 ft long path. 2. Walk in light-soled shoes (or barefoot where safe). 3. Stand up straight and gaze downward. 4. Pay every bit of your focus on the soles of your feet, feeling the sensations. 5. Notice the tension in your legs and feet as you lift them. 6. Feel the movement of the air as your legs move. 7. Focus on the feeling of your feet coming down on the path with each step.

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8. With each step, experience the new step and the old feelings of the last step: arising – passing – arising – passing. 9. Walk up and back again on the same path. When you get to the end, make a complete stop, turn around, make another complete stop, and begin again. 10. During the process, ask yourself where your mind is. Is it on the path, on your breathing, on the soles of your feet? 11. If you get distracted, keep the focus on the soles of your feet and sense the contact with the ground. 12. When you begin to approach a feeling of tranquillity, you can just stand still, pause and take a breath and enjoy the moment. 13. Take a longer walk and continue this process 14. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

+ Meditations when Walking | 111

Your Personal Ready Reckoner Log how you are getting on during the 5-day programme of doing this exercise. (The scores comprise 5 being the highest and 1 being the lowest) If you use this chart more than once in a day, log the time and duration under each feeling and do a different mark on the scale or use another pen colour.

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‘At times, you need to understand that silence is the best answer. It can actually be one of the most meaningful replies that you can ever give to someone without actually making use of any words.’ —Dalai Lama XIV

15 + Three for the Price of One! Ancient Breathing Practice and Meditation when Walking

The experience while walking can be tremendously rich if you are mindful and aware of how you feel and how your body enjoys movement. Leaving the mental world of the past and plans for the future behind while walking will enable you to simply love being alive. Different cultures value breathing and incorporate into their practice as an obvious and highlighted exercise for the mind and body.

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Yogis of the ancient Persian and other eastern cultures consciously practised breathing, or more accurately the ‘science of the breath’. Breathing 7-1-7-1-7 is the rhythm of a particular breathing practice that has sometimes been known as the ‘Mothers Breath’.51 The cadence is likened to the basic rhythm of the universe, related to the law of octaves, and is considered to be one of the Cosmic Laws of the Universe. This ancient breathing technique is used all over the world and in hospitals and clinics. It goes as follows:

Breathing 7-1-7-1-7 •

Breathe in for the count of seven.

•

PAUSE for one count.

•

Then breathe out for the count of seven.

•

And repeat.

Preparation 1 •

Have your outside shoes handy.

•

House keys in your pocket.

•

Have your Fitbit or equivalent step-counter on your person.

•

Have your outside jacket awaiting nearby.

•

If needed, hat, umbrella and sunscreen.

51 Nestor, J (2020). Breath: The New Science of a Lost Art. Penguin Life: Penguin Random House UK

+ Three for the Price of One! Ancient Breathing Practice and Meditation when Walking | 115

•

Whilst warming up, select a route and length of time (or number of steps) you intend on walking.

Preparation 2: Anchoring  •

Just prior to your walking exercise, stand in place taking some deep breaths while your attention goes to anchoring your body.

•

Plant your feet legs slightly apart (hip-width) with your weight balanced evenly on both feet.

•

Feel the ground’s stability.

•

Breathe deeply three times.

•

With your eyes closed, comb your body with your thoughts, beginning with your feet; noting any thoughts, feelings, and sensations, fully exploring each one.

Exercise 1: Indoor Practice First 1. Get up from your chair. 2. In the comfort of your home: 3. Breathe in all that you wish, think of good things, breathing right down to the solar plexus for a count of seven. 4. PAUSE and mount your attention to the middle of the chest.

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5. Breathe out from the middle of the chest, thinking good things out into the world, from the heart-centre as a beacon, to the count of seven. 6. Then repeat. 7. When you have the hang of this, try it out for a short walk and increase in length as the day and week goes on.

Exercise 2: Walking outside As you are walking along 1. Breathe in for the count of seven. 2. PAUSE for one count. 3. Then breathe out for the count of seven. 4. And repeat until your walk is finished (stop if for any reason you become lightheaded). 5. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

Exercise 3: Walking outside 1. Go outside and walk. 2. Breathe in all that you wish, think of good things, breathing right down to the solar plexus for a count of seven. 3. PAUSE and mount our attention to the middle of the chest.

+ Three for the Price of One! Ancient Breathing Practice and Meditation when Walking | 117

4. Breathe out from the middle of the chest, thinking good things out into the world, from the heart-centre as a beacon, to the count of seven. 5. Then repeat for the entire walk 6. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

Exercise 4: Walking outside: Follow your Own Footsteps 1. Deliberately, as you start walking, put your mind all the way down to your feet; into your feet. Realize the tension in your legs or if they are relaxed. 2. What do you see? While staying attuned physically, begin to notice your environment. Are there people walking by, are the building large or small, what colour is the sky? 3. Actively listen to the sounds around you. Are there birds chirping? Can you hear any wind that is blowing through the trees? Is there a steady hum of traffic? Children playing? Is there silence? 4. If you don’t notice any pleasantries, repeat some kind words or positive mantras to yourself. 5. Protect your inner peace by thinking of your mind as a safehouse that you will not let any old stranger just barge into and upset your serenity. You decide which thoughts can come in through the front door of your sanctuary.

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6. Look for the awe in the world, it can make you time-rich. People who are always in a rush feel as if there is never enough time in a day. 7. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

+ Three for the Price of One! Ancient Breathing Practice and Meditation when Walking | 119

Your Personal Ready Reckoner Log how you are getting on during the 5-day programme of doing this exercise. (The scores comprise 5 being the highest and 1 being the lowest) If you use this chart more than once in a day, log the time and duration under each feeling and do a different mark on the scale or use another pen colour.

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‘Breathe in deeply to bring your mind home to your body.’ — Thich Nhat Hanh

16 + Engaging the Senses: Just for Fun!

Often we think the only way to live these days is when we are ‘plugged in’: tablets, social networking, smartphones, computers, and all of the other unnatural aspects of living a 21st Century life. While we are tending to our busy world full of information, we have forgotten that nature has provided us with wonderful sensory

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abilities; abilities which allow us to ‘live in the world.’ As human beings, we gather information through touching, smelling, tasting, and seeing, creating our perception and awareness. Then, we take the gathered info and process it into our cognitions or understanding, which then shapes our reality. The interconnection of our senses allows us to remember and create meaning. Mindfulness while walking is simply being aware of our senses with each step. It doesn’t matter if you are in nature or at home, by yourself or with a partner, in a parking lot outside of the office; you could be anywhere. Being aware of our senses while walking allows us to notice how pleasurable it is. We can release our worries and our sorrows and bring peace to the mind and the body. In silence with our senses, we can create joy while walking. Taking steps free of anxiety brings happiness with each smell, taste, sound, and sight. Walking while engaging your five senses just for fun is a great way to experience life.

Preparation •

Have your outside shoes handy.

•

House keys in your pocket.

•

Have your Fitbit or equivalent step-counter on your person.

•

Have your outside jacket awaiting nearby.

•

If needed, hat, umbrella and sunscreen.

•

Whilst warming up, select a route and length of time (or number of steps) you intend on walking.

+ Engaging the Senses: Just for Fun! | 123

Exercise: Walking outside 1. Take in all of the details as you stroll down a path or walk around the block; don’t forget to ‘stop and smell the roses.’ 2. Take the time to closely look at a tree, plant, or flower. Look at the petals and the details of the leaves, then slowly let your gaze turn to the horizon. 3. You can actually taste fresh air as it flows through your nostrils and out of your mouth. 4. Seeing, hearing, tasting, smelling, and touching is what makes us alive. 5. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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Your Personal Ready Reckoner Log how you are getting on during the 5-day programme of doing this exercise. (The scores comprise 5 being the highest and 1 being the lowest) If you use this chart more than once in a day, log the time and duration under each feeling and do a different mark on the scale or use another pen colour.

+ Engaging the Senses: Just for Fun! | 125

‘I want to travel on a train that smells like snowflakes.’ — Tom Robbins

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17 This is only the beginning…

Walking releases endorphins – the brain’s natural happiness drugs. Walking at our own pace on a regular basis can be life-changing and can enhance our mood, creativity, and productivity. Now you have read this book, I hope you have experienced how walking can be made more valuable, effective, and interesting so that you can optimise its benefits and enrich your exercise. Do continue to follow the exercises that you find useful. Log your continued explorations and benefits in the blank copies of the Ready Reckoners and Journal Sheet in the Appendices and carry on challenging these stone age genes of ours! For those who wish to be more detailed in this endeavour, consider the idea of the Japanese Hobonichi Techo – meaning ‘almost daily

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planner’ where you can make a detailed plan and log agendas for daily life: https://www.1101.com/store/techo/ Wherever the future may take us all – it starts now – and you can bet your bottom dollar that walking will be involved somewhere along the line. If you have enjoyed this book and, better still, followed these activities and found them helpful, do leave a review on Amazon so that others may benefit from these powerful combinations of exercises that make up Walking +. Wishing you all every success.

Louie

Appendix A Cut Out and Keep: Walking Exercises to Take With You

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WALKING + GOOD BASIC WALKING PRACTICE Exercise: Walking outside 1. Consciously relax your neck muscles and into your upper body. Relax them and allow your head to move slightly upwards. 2. Bring one foot off the floor with your knee moving forward and your head slightly inclined upwards within a comfort zone. 3. Step, and let the heel touch the ground. 4. Feel the weight being transferred onto the ball of the foot and then onto the toes. 5. Slowly feel your toes on the ground. Fully roll the foot onto heel, ball of foot to toes, then heel, ball of foot, toes, and step by step. 6. Consider your body again and relax the tension in the neck and upper body. 7. Allow your arms to swing as you walk. 8. Move: the right shoulder and the left knee, the left shoulder and the right knee. 9. Consider your body as a pendulum, a rhythmical swinging of arms and torso and the head as a balance. 10. As you are doing this and getting the hang of the exercise, take your time to notice each step as you take one, then another. Feel your body working as a pendulum.

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11. As you walk, become aware of your feet. How they connect with the ground. The feel of the ground beneath your feet. Notice the sensations and any sound your feet make as they connect with the ground. 12. Return and log your walk in your personal Ready Reckoner at the end of this Chapter and any thoughts or inspirations you may have in the daily journal.

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WALKING + BREATH Exercise: Walking outside 1. Take yourself outside and begin your walk and your breathing exercises. 2. Do one ‘round’ then breathe normally for a few steps, say between 5 and 7 steps. Then do another ‘round’ and so on. Keep doing this for as long as you wish, but with these pauses in between rounds. Breathe normally if you become lightheaded. 3. As you walk, ensure your spine is straight and your chin at right-angles to your body. 4. Take a gentle breath through the nose. 5. Inhale until you reach the top of your breath (when you have inhaled a large amount of air comfortably). 6. Then begin exhaling through counting softly, as a whisper, from one to 10, over and over. 7. At the end of the exhalation, when it has concluded naturally, keep counting through the whisper, allowing the voice to softly trail away. 8. Then keep going until only your lips are moving and your lungs feel completely empty. 9. Get your natural breath back and walk, say 5 – 7 steps, then 10. Take in another deep and soft breath and repeat. But stop the exercise if this makes you begin to feel dizzy.

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11. Return and log your walk in your personal Ready Reckoner at the end of this Chapter and any thoughts or inspirations you may have in the daily journal.

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WALKING + EYE YOGA Exercise: Walking Outside 1. Do one of each of the exercises, as follows: Tense your face. Untense. Roll your eyes, clockwise, counterclockwise. 2. Open your front door. 3. Start your walk. 4. Whilst being aware of your surroundings – focus on the furthest point away from you as you walk. Then look at another distant point for a few breaths (try 10). 5. Focus on an object directly right in front of you and then find another object to focus on in the far distance. 6. Practice each day and notice the difference in the clarity of your chosen distance points each day you do this. 7. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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WALKING + CLEARING BRAIN FOG Exercise: Walking Outdoors 1. Straighten your posture, with your head upright. (Note: If you notice yourself starting to slump, stop and correct your posture.) 2. Open your front door 3. Eyes forward, shoulders back. Tighten your abdomen. 4. Gently swing your arms in a way that each swing advances opposite arms and legs simultaneously (if your left foot is moving forward, then your right arm should also be moving forward). 5. Do not make wild swinging motions with your arms as this might cause injury (to you and/or others!) and potentially slow you down. 6. Control your movements, making sure your arms do not cross over your body and your hands do not rise above your collarbone. 7. Follow the heel-to-toe technique and keep walking using short strides while picking up the pace. 8. Vary the short strides with long strides, e.g. 20 long and 20 short at a time. 9. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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WALKING + HEART FUNCTION Exercise: Walking Outside 1. Collect your gear. 2. Leave the house 3. Check your poles. Holding on to the grip, place the tip on the ground. Keeping your pole vertical, with your arm against your body, elbow at 90 degrees. Slide your wrists into the straps and lightly grip your pole; snap in. 4. Start Walking! Keep the rhythm of your body, arms, and legs as though you are power walking. However, your stride depends on the movement of your arms. The longer you thrust your pole, the longer your stride. The longer you thrust your pole the stronger you swing your upper body and your pelvis. But don’t overstep or over balance – we can be such overachievers! Build up gradually. 5. Lightly holding your poles, walk moving your poles alongside you in the opposite direction of your legs. It will eventually feel natural with your right foot and left arm moving in tandem. 6. Keep checking your straps, and your form. Let your poles drag behind you at a 45-degree angle while walking. Once you have checked your angle and it feels right, stick them on the ground rather than dragging them, still planking them at 45 degrees backward, keep your elbows close to your torso with your arms relaxed and straight.

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7. As you fall into the flow of planting your poles, start pushing. Boost yourself with every step, putting on more pressure with your plant, as if you are launching yourself. 8. From your heels to your toes, practice rolling with each step, fully swinging your arms, and keep up pushing off. 9. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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WALKING + MINDFULNESS: FOR MENTAL WELLNESS IN THE MOMENT Exercise: Walking Outside 1. Walk. 2. Focus your mind on your feet meeting the ground. 3. When your thoughts start to wander: 4. Pause – place your attention on the noticing that your thoughts have wandered, strayed away. 5. Smile at yourself for having wandered before gently reeling them back in and then: 6. Return to the present moment by focussing on the body, on the act of walking, how the feet meet the ground. 7. Continue. Your mind will probably yo-yo throughout the walk. 8. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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WALKING + FITNESS: ASSISTING WEIGHT LOSS Exercise: Brisk Walking exercise variations 1. For a part of your walk, when it is safe – walk backwards for a short period of time. It will engage different muscle groups to walking forwards and bring a more complete workout for your legs and body. As most of us are unused to doing this start slowly and only engage this technique for short periods of time during your walk. 2. Vary the intensity of your walk: a) On the alternate days, add 10 minutes to your routine and do a moderate intensity brisk walk for about 30 minutes. b) Do high intensity, cardio intensive, walks every other day for at least 20 minutes.

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WALKING + TAI CHI Exercise: Walking Outside 1. Now continue this Walking Like a Cat technique outside on your walk – but in a far less exaggerated way if you feel self-conscious 2. Shoulders back; head held high; looking straight ahead. 3. Slightly bend your knees, keeping your centre of gravity low without locking your knees. 4. Cautiously move one foot at a time off of the floor with a slow peeling motion of your foot off of the ground. 5. With one of your legs still in the air, start to slowly place your heel down first in front of you. 6. Now with your heel on the ground, gently roll your foot upward to your toes. 7. Keep your body relaxed with your arms at your sides and keep breathing. 8. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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WALKING + MEDITATIONS WHEN WALKING 1 Exercise 1: Walking outside 1. Create a lane to walk in that allows for 15 paces. Make it a peaceful lane outside (inside only if raining). 2. Start walking along your path up to the end and then pause for a breath. 3. Turn and walk back the way you came to the opposite side of the lane and then pause for a breath. When you are ready, turn and repeat the process. 4. While you are walking, think of your intentions of walking as different from the autopilot you are usually on. Notice each and every component and feeling of each step: How you lift your feet. How you move ahead. How you breathe. How you turn. How your weight shifts when you turn. How the ground feels. How your legs swing when walking. How the air feels when moving your arms. 5. Walking slowly and using small steps is suggested for meditation as long as it feels natural. 6. Meditate your attention on every sensation using all of your senses. 7. When your mind starts to wander; simply refocus. 8. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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WALKING + MEDITATIONS WHEN WALKING 2 Exercise 2: Walking Outside: Theravada Walking Meditation in the Buddhist Tradition 1. Create a 30 ft long path. 2. Walk in light-soled shoes (or barefoot where safe). 3. Stand up straight and gaze downward. 4. Pay every bit of your focus on the soles of your feet, feeling the sensations. 5. Notice the tension in legs and feet as you lift them. 6. Feel the movement of the air as your legs move. 7. Focus on the feeling of your feet coming down on the path with each step. 8. With each step, experience the new step and the old feelings of the last step: arising – passing – arising – passing. 9. Walk up and back on the same path when you get to the end, make a complete stop, turn around, make another complete stop, and begin again. 10. During the process, ask yourself where your mind is. Is it on the path, on your breathing, on the soles of your feet? 11. If you get distracted, keep the focus on the soles of your feet and sense the contact with the ground.

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12. When you begin to approach a feeling of tranquillity, you can just stand still, pause and take a breath and enjoy the moment. 13. Take a longer walk and continue this process 14. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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WALKING + THREE FOR THE PRICE OF ONE! AN ANCIENT BREATHING PRACTICE AND MEDITATION WHEN WALKING Exercise 1: Breathing 7-1-7-1-7 1. Go outside and walk. 2. As you are walking along 3. Breathe in to the count of seven. 4. PAUSE for one count. 5. Then breathe out to the count of seven. 6. And repeat until your walk is finished (stop if for any reason you become lightheaded). 7. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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Exercise 2: Walking outside with positive thoughts 1. Go outside and walk. 2. Breathe in all that you wish, think of good things, breathing right down to the solar plexus for a count of seven. 3. PAUSE and mount our attention to the middle of the chest. 4. Breathe out from the middle of the chest, thinking good things out into the world, from the heart-centre as a beacon, to the count of seven. 5. Then repeat for the entire walk 6. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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Exercise 3: Walking outside: Follow your Own Footsteps 1. Deliberately, as you start walking, put your mind all the way down to your feet; into your feet. Realize the tension in your legs or if they are relaxed. 2. What do you see? While staying attuned physically, begin to notice your environment. Are there people walking by, are the building large or small, what colour is the sky? 3. Actively listen to the sounds around you. Are there birds chirping? Can you hear the wind blowing through the trees? Is there a steady hum of traffic? Children playing? Is there silence? 4. If you don’t notice any pleasantries, repeat some kind words or positive mantras to yourself. 5. Protect your inner peace by thinking of your mind as a safehouse that you will not let any old stranger just barge into and upset your serenity. You decide which thoughts can come in through the front door of your sanctuary. 6. Look for the awe in the world, it can make you time-rich. People who are always in a rush feel as if there is never enough time in a day. 7. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

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WALKING + ENGAGING THE SENSES: JUST FOR FUN! Exercise: Walking outside 1. Take in all of the details as you stroll down a path or walk around the block; don’t forget to ‘stop and smell the roses.’ 2. Take the time to closely look at a tree, plant, or flower. Look at the petals and the details of the leaves, then slowly let your gaze turn to the horizon. 3. You can actually taste fresh air as it flows through your nostrils and out of your mouth. 4. Seeing, hearing, tasting, smelling, and touching is what makes us alive. 5. Return and log your walk in your personal Ready Reckoner and any thoughts or inspirations you may have in the daily journal.

Appendix B Summary Tables of Exercises and Diary, Daily routine planner, Blank Ready Reckoners and Journal Pages

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Summary Table of Exercises and diary (mark in the boxes on the days completed)

+ Eye Yoga

+ Breath

+ Basic Walking Practice

Beginning month: Month 1

Month 2

Month 3

1 2 3 4 5 6 7

1 2 3 4 5 6 7

1 2 3 4 5 6 7

8 9 10 11 12 13 14

8 9 10 11 12 13 14

8 9 10 11 12 13 14

15 16 17 18 19 20 21 15 16 17 18 19 20 21 15 16 17 18 19 20 21 22 23 24 25 26 27 28 22 23 24 25 26 27 28 22 23 24 25 26 27 28 29 30 31

29 30 31

29 30 31

1 2 3 4 5 6 7

1 2 3 4 5 6 7

1 2 3 4 5 6 7

8 9 10 11 12 13 14

8 9 10 11 12 13 14

8 9 10 11 12 13 14

15 16 17 18 19 20 21 15 16 17 18 19 20 21 15 16 17 18 19 20 21 22 23 24 25 26 27 28 22 23 24 25 26 27 28 22 23 24 25 26 27 28 29 30 31

29 30 31

29 30 31

1 2 3 4 5 6 7

1 2 3 4 5 6 7

1 2 3 4 5 6 7

8 9 10 11 12 13 14

8 9 10 11 12 13 14

8 9 10 11 12 13 14

15 16 17 18 19 20 21 15 16 17 18 19 20 21 15 16 17 18 19 20 21 22 23 24 25 26 27 28 22 23 24 25 26 27 28 22 23 24 25 26 27 28 29 30 31

29 30 31

29 30 31

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+ Brain

Beginning month: Month 1

Month 2

Month 3

1 2 3 4 5 6 7

1 2 3 4 5 6 7

1 2 3 4 5 6 7

8 9 10 11 12 13 14

8 9 10 11 12 13 14

8 9 10 11 12 13 14

15 16 17 18 19 20 21 15 16 17 18 19 20 21 15 16 17 18 19 20 21

+ Mindfulness

+ Heart

22 23 24 25 26 27 28 22 23 24 25 26 27 28 22 23 24 25 26 27 28 29 30 31

29 30 31

29 30 31

1 2 3 4 5 6 7

1 2 3 4 5 6 7

1 2 3 4 5 6 7

8 9 10 11 12 13 14

8 9 10 11 12 13 14

8 9 10 11 12 13 14

15 16 17 18 19 20 21 15 16 17 18 19 20 21 15 16 17 18 19 20 21 22 23 24 25 26 27 28 22 23 24 25 26 27 28 22 23 24 25 26 27 28 29 30 31

29 30 31

29 30 31

1 2 3 4 5 6 7

1 2 3 4 5 6 7

1 2 3 4 5 6 7

8 9 10 11 12 13 14

8 9 10 11 12 13 14

8 9 10 11 12 13 14

15 16 17 18 19 20 21 15 16 17 18 19 20 21 15 16 17 18 19 20 21 22 23 24 25 26 27 28 22 23 24 25 26 27 28 22 23 24 25 26 27 28 29 30 31

29 30 31

29 30 31

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+ Meditations

+ Tai Chi

+ Fitness

Beginning month: Month 1

Month 2

Month 3

1 2 3 4 5 6 7

1 2 3 4 5 6 7

1 2 3 4 5 6 7

8 9 10 11 12 13 14

8 9 10 11 12 13 14

8 9 10 11 12 13 14

15 16 17 18 19 20 21 15 16 17 18 19 20 21 15 16 17 18 19 20 21 22 23 24 25 26 27 28 22 23 24 25 26 27 28 22 23 24 25 26 27 28 29 30 31

29 30 31

29 30 31

1 2 3 4 5 6 7

1 2 3 4 5 6 7

1 2 3 4 5 6 7

8 9 10 11 12 13 14

8 9 10 11 12 13 14

8 9 10 11 12 13 14

15 16 17 18 19 20 21 15 16 17 18 19 20 21 15 16 17 18 19 20 21 22 23 24 25 26 27 28 22 23 24 25 26 27 28 22 23 24 25 26 27 28 29 30 31

29 30 31

29 30 31

1 2 3 4 5 6 7

1 2 3 4 5 6 7

1 2 3 4 5 6 7

8 9 10 11 12 13 14

8 9 10 11 12 13 14

8 9 10 11 12 13 14

15 16 17 18 19 20 21 15 16 17 18 19 20 21 15 16 17 18 19 20 21 22 23 24 25 26 27 28 22 23 24 25 26 27 28 22 23 24 25 26 27 28 29 30 31

29 30 31

29 30 31

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+ Engaging the Senses

+ Three in One

Beginning month: Month 1

Month 2

Month 3

1 2 3 4 5 6 7

1 2 3 4 5 6 7

1 2 3 4 5 6 7

8 9 10 11 12 13 14

8 9 10 11 12 13 14

8 9 10 11 12 13 14

15 16 17 18 19 20 21 15 16 17 18 19 20 21 15 16 17 18 19 20 21 22 23 24 25 26 27 28 22 23 24 25 26 27 28 22 23 24 25 26 27 28 29 30 31

29 30 31

29 30 31

1 2 3 4 5 6 7

1 2 3 4 5 6 7

1 2 3 4 5 6 7

8 9 10 11 12 13 14

8 9 10 11 12 13 14

8 9 10 11 12 13 14

15 16 17 18 19 20 21 15 16 17 18 19 20 21 15 16 17 18 19 20 21 22 23 24 25 26 27 28 22 23 24 25 26 27 28 22 23 24 25 26 27 28 29 30 31

29 30 31

29 30 31

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Your Name Begin Date

You can draw here how you are feeling and where there are any pain spots, or improvements in your mind and body.

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SPIDER WHEEL Date 1 Date 2 Date 3 Date 4

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BLANK SPIDER WHEEL Date 1 Date 2 Date 3 Date 4

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YOUR DAY PLAN 1

Wake up!

2

Get out of bed!

3

Get dressed in clothes that you can be seen outside in

4

Put on walking shoes or put them ready by the front door

5

...

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DAY PLAN General daily activities and approx times

Budget Allocate approx timeslot / steps

Actual The REAL timeslot / steps

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Your Personal Ready Reckoner Log how you are getting on during the 5-day programme of doing this exercise. (The scores comprise 5 being the highest and 1 being the lowest) If you use this chart more than once in a day, log the time and duration under each feeling and do a different mark on the scale or use another pen colour.

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Chrismas, Bryna, et al. ‘Breaking up Prolonged Sitting with Moderate-Intensity Walking Improves Attention and Executive Function in Qatari Females.’ PLoS One, vol. 14, no. 7, Public Library of Science, July 2019, p. e0219565. Davis, J. (2021). Morning Exercise May Help You Sleep. Mayo Clinic. https:// www.webmd.com/sleep-disorders/news/20031104/morning-exercise-mayhelp-you-sleep Desk jobs double the risk of early death even with regular .... https://www.thesun. co.uk/fabulous/4443582/desk-jobs-double-risk-early-death-even-with-regular-exercise-new-research-shows/ Do This Before You Start Decluttering – The Simplicity Habit. https://www. thesimplicityhabit.com/do-this-before-you-start-decluttering/ Duan, Yanping, et al. ‘Psychosocial Profiles of Physical Activity Fluctuation in Office Employees: A Latent Profile Analysis.’ PLoS One, vol. 15, no. 1, Public Library of Science, Jan. 2020, p. e0227182. Eckel RH, et al. (2013). AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: A report of the American College of Cardiology/ American Heart Association Task Force on Practice Guidelines. Journal of the American College of Cardiology (63)2960. https://www.ahajournals.org/doi/ full/10.1161/01.cir.0000437740.48606.d1 Eliminating 6pm Exhaustion – My Path Wellness. https://mypathwellness.com/ eliminating-6pm-exhaustion/ Exercise Right Week – tips on how to make exercise become .... https://www. zoebingleypullin.com/exercise-right-week-tips-on-how-to-make-exercisebecome-part-of-your-daily-routine/ Exercised: The Science of Physical Activity, Rest and Health. https://books.google.com/books/about/Exercised.html?id=XEHNDwAAQBAJ

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