How to Find Reasons to Walk 10,000 Steps a Day

Heel Toe Express – Walking 10,000 Steps a Day – How to Find Reasons to Do This

Finding motivational reasons to walk 10,000 steps a day doesn’t need to be difficult. Follow the exercises in this article so that you will have the reasons that motivate you to reach and sustain this daily goal.

Exercise A: Make a list of what motivates you today.

Here are some questions to consider as you make this list:

1. Do you want to be healthier?

For example, do you want to reduce your risk of heart attack? Do you want to lower your body-fat percentage? Do you want to condition your muscles and bones? Do you want to avoid morbid obesity and lose weight? Do you want to cut your chance of developing dementia? Walking 10K steps/day can have all of these health effects on you.

2. Do you want to feel healthier?

This is not necessarily the same as being healthier. You can feel healthier almost immediately — long before you actually are healthier. For example, do you want to be able to brag that you walked 10K steps/day? This has nothing to do with your long-term health, but it certainly feels healthier in the moment. As another example, do you want to have enough lung capacity to walk a flight of stairs? This is not necessarily a sign of better health, but it sure can feel good to be able to do it. And walking 10K steps/day can help you to get to the point where you can walk that flight of stairs.

3. Do you want to live longer?

One’s longevity is not guaranteed. But do you have things you want to do, places you want to see, or people whom you want to meet later in life?

4. Do you want to enjoy your life more?

For example, do you want to increase your sleep quality and sleep duration? Do you want to improve your mental acuity? Do you want a greater sense of calm in your life?

Exercise B: Make a list of what would motivate your loved ones today to encourage you to walk 10K steps/day.

Their motivations might be the same as your motivations that you identified in exercise A. But they could be different. For example, you might care more about putting life in your years than about putting years in your life. But your loved one might care more about your being around to see your children or grandchildren grow up. So you would care more about enjoying your life more whereas they would care more about your longevity.

Exercise C: Combine the lists from exercises A and B to make a super-list of reasons to walk 10K steps/day.

Hiking For Better Health – 3 Great Reasons to Start Hiking

Heel Toe Express: Hiking For Better Health – 3 Great Reasons to Start Hiking

Have you ever been traveling, looked out the window and noticed the most beautiful spot you’ve ever seen? Why not get up close and personal by hiking there? Grab these 3 great reasons to start hiking today!

Hiking for better health would be a great reason to start experiencing nature first hand. Doctors recommend walking as a staple in any exercise regimen. When you begin hiking you can start out slow, on a more even surface. As you become more fit and have better stamina you can then start to include small inclines on your hiking excursions. Your body will let you know when you are ready for a more challenging hike.

People have many reasons for hiking, but mostly I think they just want to get away from their every-day lives and simply enjoy the beauty of the outdoors. All the “bad stuff” just seems to disappear, if only for a short while. Others, I’m sure, would have their own individual reason for giving hiking a try.

I have listed 3 Reasons to Start Hiking here:

1. Experience Nature:
The only way to truly experience the outdoors is by walking. It puts you in a hands-on situation and allows you to absorb every nuance of natures’ beauty: fresh air blowing through the treetops; the sunshine warming your cheeks; the feel of newly fallen leaves crunching under your feet as you walk through the woods. Hiking is the way to awaken all your senses and enjoy the moment.

2. Get Great Exercise:
Hiking provides the steady exercise that doctors recommend for weight loss and heart issues. Walking or hiking, unlike joggingFeature Articles, will not jar your joints or cause undue stress on your legs and back.

3. Hike To Relax:
As you walk toward your final destination you will find yourself leaving all your cares and worries behind. The path will absorb your anxiety and free your mind. This sense of freedom will enable you to take a step back and evaluate your life from a different perspective. You can then begin to heal yourself from within.

The best way to enjoy hiking is with friends. Try to enlist a few friends that might appreciate this sort of outdoor activity and start preparations for your first hiking experience.

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Hiking – Choosing A Basic First Aid Kit To Suit Any Hiking Trip

Heel Toe Express: Hiking – Choosing A Basic First Aid Kit To Suit Any Hiking Trip

While accidents on the hiking trail are thankfully few and far between they certainly do happen from time to time and you need to be prepared. Here we look at some ideas for packing an essential hiking first aid kit.

Every year literally millions of hikers travel around the world’s wilderness areas without any real problems and without injury. However, from time to time, accidents do happen and a little preparation can go a long way towards ensuring that the results of any injuries sustained leave you ready to head out on the trail again without delay.

For anything other than a simple hour or two of hiking in your local area, you need to do a little preparation and that should include packing a first aid kit. Your kit should, of course, take into account the area in which you will be hiking and the sort of injuries which you could possibly encounter but, in all cases, your first aid kit should contain at least the following items.

  • Elastic roll bandages and gauze
  • A variety of different sized adhesive bandages
  • An anti-bacterial spray or cream
  • Either Aspirin or Ibuprofen, depending upon your stomach sensitivity
  • Moleskin to be used in the treatment of blisters
  • A knife (a Swiss Army knife or something similar is ideal)
  • A pair of tweezers
  • Anti-itch cream
  • Burn cream
  • Hydrocortisone cream
  • Sunscreen

The other items that you might want to add to this list are very much a matter of personal preference and you should use your own judgment here. Remember, however, that even a minor injury can rapidly become serious if it is not treated and even some basic antiseptic cream to put on a minor cut or graze can save you from a lot of problems later. Remember too that whatever you pack will need to carry, so don’t go overboard.

It goes almost without saying that you should take enough water for drinking, but a little extra for washing scrapes or wounds can come in extremely handy. Steer clear of water from streams, except when you have no alternative, as even the cleanest looking stream can be simply loaded with nasty bacteria.

Depending on where you’re going to be hiking another very useful item can be a snake bite kit. The risk of snake bites is actually much lower than most people think and, in general, a snake will not bite you unless you all but stand on it. Nevertheless, if there is a risk of snake bite it’s a good idea to be ready for it.

In case you’re wondering, spider bites are even rarer than snake bites and there are very few poisonous spiders living in areas where they are easily seen or where hikers are likely to come into contact with them. So, simply avoid crawling around in wet or dark areas and, as a general rule, the odds are on your side.

Apart from the obvious risk of such things as a stomach upset or a headache, from too much sun and bad food or water, the commonest problem is cuts. An untreated cut can easily become infected, especially if it’s caused by a plant or other vegetation rather than a sharp stone or rock. That’s why your first aid list should always contain bandages and an anti-bacterial spray or cream.

Treatment is simply a matter of cleaning any cut and applying disinfectant before covering the area with a band-aid. If the cut is large you’ll need to use gauze and a roll bandage rather than a band-aid but, before doing so, you need to assess the seriousness of the cut. In particular, you’ll need to estimate just how deep the cut is and whether bleeding from the cut is venous or arterial.

In the case of venous bleeding, blood normally flows steadily from the cut and often has a light bluish tint. Arterial bleeding, by contrast, comes in spurts as the heart pumps blood around the body and is normally redder in color. Venous bleeding can usually be stopped by applying pressure to the woundPsychology Articles, which will seal itself. Arterial bleeding is, however, more serious and requires the use of special clamp-and-release techniques. In the case of deep cuts (whether venous or arterial) professional treatment should be sought as soon as possible.

Perhaps the best first aid for any hiker is caution and simple common sense. Be aware of your surroundings and don’t take stupid risks and all should be well.

Walking Vs Running

Heel Toe Express: Walking Vs Running

The difference between walking and running is not based on pace. At any speed, a walker has one foot on the ground at all times, but a runner is airborne during some part of every stride. Some competitive runners have “hang time” of 45%. Walking is not slow running; a competitive racewalker (speed walker) can zip past a recreational jogger.

Running is a high-impact activity. What goes up must come down. Each stride a runner takes subjects their body to a stress 3 times their body weight. During a 5km run, runners legs will have to absorb more than 100 tons of impact force. Running can be safe and enjoyable. At the same time walkers (1% to 5%) have a much lower risk of exercise-related injuries than runners (20% to 70%).

Walking is a low-impact activity. Low-impact means it is easier on your joints and body. While walking, you always have one foot on the ground. Keeping one foot on the ground helps a walker with keeping their balance. Also you can wear anything while you’re walking, but it is best to wear bright colours so you’re highly visible.

Since walking is less intense than running, you will have to walk longer periods of time and/or get out more often. You might want to try to get out for 30 minutes about 5 times a week. A runner might go out for 20 minutes about 3 times a week. Although a runner has shorter exercise periods, they still have to spend time on warm-ups, cool-downs and changing their shoes and clothing. If a runner develops injuries then they would have to spend time in rehab. You could factor in the extra time for running and then walking looks like a pretty good exercise choice.

A nice thing about walking is that you don’t need any special skills and you don’t need any lessons. The best thing is to walk comfortably and naturally. But if you want some tips on how to walk better than try this. Try to keep your chin up and your posture erect, your shoulders square and your eyes forward. Keep your back straight, butt tucked in and your stomach flat. Keep your arms close to your body and bent at the elbows. Take a natural stride, land on your heels and then roll forward to push off with your toes. Swing your arms as you walk and keep up a steady pace.

“Walk to be healthy, walk to be happy.”
– Charles Dickens

Walking is a safe choice for an exercise. But if you choose to walk or run, just get out and start living a healthier life.

Walking for Kids

Heel Toe Express: Walking for Kids

 

We live in a time where more kids are being driven to school. The lack of exercise could have a big impact on a child’s life. October 8th is “International Walk to School Day,” and the day is meant to increase awareness about the many benefits of walking to school. Hopefully the whole month of October will become “Walk to School Month”

 

Walking provides daily exercise and helps get kids outdoors. Kids aren’t spending enough time outside these days. A few minutes of walking outside can provide inspiration. Obesity rates have raised in North America, so incorporating physical activity into a child’s routine is a good place to start fighting obesity.

 

Walking is known to improve academic performance. Students are more ready to learn if they have walked to school. It may help to reduce the anxiety in children if they know a route home.

 

Walking is good life experience for kids. It gives the kids a chance to think responsibly, be independent, and make decisions for themselves.

 

Instead of driving to school another option is the “walking school bus” where parents take turns collecting the young children from their homes and accompanying them to school.

 

“Footsteps in history aren’t made sitting down.”

Water And Exercise

 Heel Toe Express: Water And Exercise

The human body is made up of over 75% of water, and as we all know, we cannot live without water. The fact is, we can only survive for a total of 3 days without water. Water has, however, been replaced in most diets by soft drinks and other sugar sweetened refreshments. Keep in mind that water is a healthier and necessary for leading yourself towards a better health and longevity.

Your own personal need for water can vary greatly due to exercise, weight, and temperature. Research has proven that over 2/3 of adults don’t get the water they need on a daily basis. By drinking water on a regular basis you can replenish your body and keep it well hydrated and functioning as it should be.

A majority of us wait until we are thirsty before we drink water. Keep in mind, this way isn’t a  reliable gauge of the water needs for the body. By the time you are thirsty you have already lost two of more cups of the body’s water supply. Therefore drinking water regularly is much better than simply waiting until you are thirsty.

It is very important that you don’t substitute beverages with alcohol and caffeine for water. The reason behind this is that those types of beverages act as a diuretic and can cause you to lose more weight through increased urination. You may think and feel as if you are getting more water through these beverages, although the fact is that you are letting it go almost as fast as you consume it.

Anytime you exercise, you need more water. Due to perspiration, your body will lose quite a bit of water. For each pound lost due to exercise, you need to drink 2 cups of water. Even when you lay down to sleep, your body loses water. By drinking a glass or more of water before you go to sleep, you can wake up with your body functioning as it should be.

It should become more obvious that when you are sick you’ll need more water than any other tine. When you get a cold or the flu, your body can become dehydrated quite quickly. You can help to prevent this by drinking more water at times when you become sick. There are several mixed opinions as to whether purified water will actually provide benefit. This is a subject you should explore yourself as you determine the best type of water for yourself.

There are several mixed opinions as to whether purified water will actually provide benefit. This is a subject you should explore yourself as you determine the best type of water for yourself.

Always make it a habit to drink water on a daily basis. You should keep a bottle of water with you at all times and drink it throughout the day. You should also teach yourself to drink water instead of other beverages that don’t replenish the nutrients your body needs.

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Exercise And Stress

 Heel Toe Express: Exercise And Stress

Even though exercise may not be the most exciting word in your vocabulary, it sure is a word with a lot of benefits. Participating in daily exercise will not only make you healthier in general, but it can also diminish the effects of stress on your body as well.

Think about all the times you have heard someone say “the doctor says it’s stress related”. Normally people will laugh it off, concluding that doctors say that when they don’t know the real answers or diagnosis. The truth of the matter is that too much stress will play a role in many diseases.

To help increase your immune system and decrease your stress level as well, try exercise, as movement is the key word here. Bending, stretching, reaching and walking. There’s really no need to buy any expensive equipment either, as you can implement more movement into your daily routine and reap the benefits.

If you like aerobic exercise, you should grab a partner and have a blast with one of the basic aerobic videos. Or, you can simply go out for a walk and enjoy spending time together. As you may have heard, walking really is the best overall exercise you can do for your health. As long as you have a pair of walking shoes, you’ll be fine.

As you go through your daily activities, make it a point to walk a little farther, bend down and pick something up without using a pick up stick or moving the item towards you with your foot. While you are sitting, you should also do some simple and quick stretches for your neck and shoulders.

If you enjoy sitting around watching television, you should consider buying a jogging board. These padded boards will make running, jumping, or walking in place less stressful on your knees and joints. They are easy to store as well and also very portable.

In many people’s opinions, jogging boards are the best pieces of equipment you can buy. They are also far cheaper than bulky treadmills and stationary bikes.

There are several different exercises that you can do to help you eliminate the stress in your life. Walking is by far the best, as you can easily lose yourself and your troubles by walking. Even if it is just around the block, walking can do wonders for your health as well as stress.

If you have a lot of stress in your life, you may want to consider a gym. Working out then sitting in the sauna is also a good way to relieve tension. If your gym has a pool, you may find swimming to be very beneficial as well, as it helps you to relax.

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Hiking

 Heel Toe Express: Hiking

 

If you like walking, you’re going to like hiking too. Hiking means a long walk outdoors, particularly through a nature area or up a mountain. When you go for a walk you usually follow a paved road or path or maybe the treadmill. When you’re hiking, you’re taking steps on uneven ground and testing your balance a lot more. Hiking is an exciting exercise to add to your routine. It also gives you a chance to indulge in the beautiful sights, sounds and smells of nature.

 

A hike in the woods is similar to setting a treadmill to the random setting, where the incline and speed change in an inconsistent pattern. The unpredictable terrain and varied elevation help a walk feel less repetitive for the body and more exciting for the brain. Changing terrain and scenery helps alleviate the boredom in your exercising.

 

Instead of sandals or running shoes, you will want to wear a good pair of boots. While hiking you want your feet to be comfortable and you want the confidence that you can walk almost anywhere. The thick sole of the boot will protect your foot if you step on a jagged rock or tree root.

 

A backpack will help you carry extra supplies for your hike. You could bring a snack or water on your long trek or a small first aid kit in case of emergencies. A backpack is very handy if you plan on bringing a lot of items on your hike.

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Building Self Determination

 Heel Toe Express: Building Self-Determination

We all have to adapt to the many changes that go on in our life, environment, in the workplace, cultures, and economy. It is often difficult to keep up with the rapid changes, let alone adapting to the shifts that take place each day. All these changes affect our lives. It affects many people’s lives for the worst simply because they lack self-determination. Building self-determination will give you the strength that you need to adapt to these changes. Adapting to new situations is never easy, but when you have self-determination, you can have more control over your life. There are many ways to build self-determination.

Understanding the concepts of self-determination and, why it is important is the start to building the skills you need to take control of your life. Theoretically, most humans are preconditioned by influences. Many human beings are often conditioned, which develops into repeated habits that lead them to reinforce action to avoid consequences. People may lie to cover up behavior practices, which they know are morally or legally wrong.

Under the “drive-reduction” theory, scientists believe that the cause of these conditioned habits streams from the deficiency of basic human needs. Many philosophers believe that this pattern creates tension that becomes unhealthy. Anytime a human produces certain behaviors, it either creates tension, which succeeding habits will reinforce this pressure. These are known as primary drives. As Professed by some spectators, the drives are naturally inclined and reinforced. More advanced knowledge can help you to appreciate that this is pre-conditioned impulses, rather than natural drives. Secondary drives are claimed to be developed through learning, which associates with the “primary drive.”

Educators that study the cognitive perspective in psychology theorize that we have the power to use option or approaches to build self-determination and motivation. Expectancy – this is one of the valued theories. According to experts, we can reform our mind to view self-determination and motivation as a multiparty function to the value. The result can be viewed as the degree in which one believes he or she can attain something. In short, goals are what some experts believe that drives people. For most people, performance and the magnitude in which they can attain something matters the most.

After carefully, and extensively researching the topic, some experts found that young people that are highly motivated are often driven by their beliefs in their competence or consequent attainments. In short, if a young person perceives his/her self as a successful person, likely this person will develop self-determination from the grade of motivation.
Interestingly enough, in recent studies, it was found that those unemployed are often excitedly anticipating something good and will often place greater value on work than those that have a job. It was discovered that many of the unemployed had the likeliness of holding jobs longer than those hold that already had jobs.

Theorizing, some experts view goals as the “cognitive approaches” that guide people to motivation and self-determination. Often these people that focus on their goals have higher drives than those that do not have goals. According to reports, what drives them is their desire to reach the goals and take delivery of the benefits. Some people believe that this is a social learning approach. Perhaps this is

Perhaps this is realistic, since a young child often strives to get good grades at school in order to avoid hasty consequences, or earn acceptance from the teachers and his or her parents. Many adults strive to get attentions or feel accepted by others, so they do good things to leave that impression on others. We see many other behaviors in society that backs the social learning theory.

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The Benefits of Walking

 Heel Toe Express: The Benefits of Walking

Walking is one of the most productive forms of exercise, and causes a tremendous increase in our energy levels. The benefit seen from adding just 20 minutes of walking to your daily routine is unbelievable. I can attest to the tremendous increase in energy, as a participant in walking for exercise. I lost weight by simply adding walking to my routine. I had been dieting for almost two months, with very little in the way of results. Walking was suggested by my physician, and I’ve never been so impressed. My energy levels were three times what they were prior to beginning the walking, and I truly enjoyed the peace of mind that I achieved during those daily walks.

The added exertion of physical exercise is often the catalyst our bodies needed to boost weight loss into high gear. For the individual trying to lose weight, the benefits of walking far exceed an infringement on personal time, or detraction from television time that occurs. Not only is it good for your body, when you’re trying to cut back, it gives you something constructive to do with your time. Exercise also decreases our hunger pangs, increases our fluid intake, and helps our blood to circulate much better.

If there are any downside effects to walking, it is the added pressure we put on our knees, ankles, and feet. If you already have a joint condition, such as arthritis, you might want to start very slowly, and add mileage only as you see that your body can handle what you are presently doing. Taking the time to buy good, supportive shoes, and wear leg bracing if needed can eliminate any further injury or harm. Talk to your doctor if you think you might have any of these conditions, and make sure that you are taking care of your body as you exercise it.

There are some excellent magazines and journals out there that provide a novice walker with all kinds of helpful advice and tips. Tips that offer assistance in what type of walking shoe you need, to what kind of walking sticks are best. There are many opportunities for you to participate in community events, national events, and even marathons, if you choose. From shoes to clothing tips, these magazines were a real inspiration for me, also. There are real life stories that you feel as though you could have written, that sing the praises of walking as a way of life.

The peace of mind that comes from taking a few minutes to stop and enjoy the sunset as you walk cannot be compared. Walking gives you the time we no longer take for private reflection. To ask yourself if you spent your day wisely, did you omit something that needed to be done, did you listen to your spouse when he needed to talk?

Twenty minutes out of your day to walk, contribute to your health, clear your mind, and get a glimpse of the most beautiful sunset, how can you not take advantage of an offer like that?