Why We Want to Walk

We have gotten to know each other pretty well over the past few months. I've been candid with you about things like motivation (or lack thereof) seasonal fitness slumping, saber-toothed tigers, lies the fitness world tells us and how sometimes gratitude isn't all it's cracked up to be. And you have shared with me your wellness questions, concerns, fitness goal celebrations, things that are working and things you wish would. I treasure your authentic sharing so much I thought I'd better come all the way clean.

I've been holding out on you.

The question I get most often regarding exercise is, "What is the best kind of exercise I can get?" And while I don't avoid it, I do often answer with something a bit obfuscative like, "Well, that depends on your fitness level, access to equipment and your personal goals." Which I am here to tell you, isn't definitively true. There is in fact one form of exercise doctors, trainers and other health professionals all agree is the single best method for improving health and wellbeing.

By the time you're done reading this (no skipping to the end!) I promise to reveal the answer to this age-old question. But before we get to that - I want to spend some time talking about one of my favorite runners up to the winner of the Best Exercise for All.

Walking.

In 2015, The US Surgeon General prescribed a single activity to the nation. In his report: Step It Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities, he reminded us that physical activity is one of the most important things we can do to improve our health.  Regular physical activity can reduce the burden of chronic diseases, and can prevent early death. But, despite the known health benefits of being physically active, only one-half of U.S. adults and about one-quarter of high school students meet the minimum guidelines for aerobic physical activity. Walking, the Surgeon General reminded the nation, is an easy way to start and maintain a physically active lifestyle, and walkable communities make it easier for people of all ages and abilities to be active.

"I firmly believe that everybody in America needs a safe place to walk or to wheelchair roll,” said Surgeon General Vivek Murthy at that time.

I couldn't agree more.

Doctors and health experts agree that walking is safe enough for everyone to do. It’s also effective enough to stave off disease, maintain your weight and control pain from chronic disease. It costs nothing and can be done anytime, just about anywhere. While walking or rolling is technically affordable and easy, it requires a neighborhood that has sidewalks and crosswalks, and where people generally feel safe being outside. Not all American communities fit this bill. There is much to be done to make Murthy's vision of a walking America a reality, including work that needs doing right here in North Denver. Transportation authorities, parks districts, businesses, schools, health care centers and local non-profits all have a role in working together to increase access to safe and convenient places to walk and wheelchair roll.

But it's not just up to 'them!' There is something each of us can do individually and in small grassroots groups to help make the walkable community vision a reality.  We can walk.

Four yourself - If you take the bus, get off a stop early and walk to your destination. See if there is a role for walking to complete your errands. If you drive, think about parking farther away from your destination. For your village - Take walks with a coworker at lunchtime. Make a standing walking date with a friend. Put a walk on the family schedule after dinner. Start or join a walking or hiking group. (Check out the details of our local EverWalk group at the end of this column!) Join or help mobilize a neighborhood clean-up effort to make places where people walk safe and attractive. Participate in community activities like a neighborhood watch to reduce crime and violence. Join advisory boards, nonprofits, and community planning processes to support safe and convenient places to walk.

One in two Americans don’t know their neighbors. Remedy that today by taking a walk around your block. You might be surprised by how many friendly faces you meet! Connection is a great reason to walk. and so is better memory and cognitive function. A clinical trial of older adults in Japan published in the Journal of the American Geriatrics Society in 2015 found that after 12 weeks, men and women in a prescribed daily walking exercise group had significantly greater improvements in memory and executive function (the ability to pay focused attention, to switch among various tasks, and to hold multiple items in working memory) compared with those in a control group who were told just to carry on with their usual daily routine.

Plus, walking outdoors increases your probability of seeing birds, butterflies and sunsets by a million. This one isn’t a scientific fact, but it just makes sense. Asl Cheryl Strayed wrote in her memoir, Wild, "There's a sunrise and sunset every day. You can choose to be there for it. You can put yourself in the way of beauty."

And don't tell me you don't have time.

Walking just 20 minutes a day can reduce your risk of premature death by 30 percent. This is one of those times when every little bit really does count. Walking for 15 minutes after meals helps regulate blood sugar levels just as effectively as one 45-minute walk per day, according to a 2013 study, which is good for Americans daunted by one big walking session. And a  2005 study found that walking briskly for just 35 minutes, five times a week had a significant influence on mild to moderate depression symptoms. When researchers tracked people who walked for 40 minutes three times per week, they found that the volume of their hippocampus increased by 2 percent. And while that might seem small, the 2 percent increase reversed age-related volume loss by one to two years - significantly reducing the risk of dementia and memory dysfunction.

Of course, everyone knows that in the ranking of best-for-you exercises, running is better than walking, right?

Not necessarily, and especially not when it comes to cardiovascular health. A 2013 study found that walkers who cover the same mileage as runners enjoy comparable reductions in high blood pressure, high cholesterol and coronary heart disease. While it took twice as long for walkers to cover the distance, walking may be a more sustainable and accessible activity. Pregnant? Morbidly obese? Arthritic? Walking is gentle enough for most people who have these conditions and the activity can help ease the pain of chronic illness -- even if you have to start off by walking just two minutes a day.

Dutch researcher Luiz Carlos Hespanhol points out that in general, running simply delivers health benefits more efficiently than walking does. One study, for example, found that five minutes of running per day is as beneficial as 15 minutes of walking.

Runners impact the ground with three times their body weight with each step while walking only produces an impact of 1.5 times your body weight. This is especially important if you are overweight or already have developed joint problems. And walking is still is a weight-bearing exercise that may prevent bone loss.

It is easier to set a fat-burning pace and work out for the necessary amount of time to burn fat when you are walking as opposed to running. A fat-burning pace is one where you are breathing noticeably but able to carry on a conversation. Walking at a brisk pace for 45 minutes or longer will result in burning stored body fat, including the harmful internal belly fat that accumulates around your heart and liver.

Other wins for walking:
Walkers sweat less - In many climates, you can walk during lunch without needing to shower.
Walkers can be champions - If you learn to race-walk you will have a great chance at winning trophies at races, whereas a recreational runner has no chance at all. As a master, you can often win your age group even as a beginner. Also, keep in mind that at most races such as a half-marathon or marathon you will get the same medal at the finish as those who reached the finish line in half of the time. You just got to enjoy the course for longer.

Walkers never hit the wall - Runners face hitting the wall, Burning out all available fuel and experiencing extreme fatigue. Walkers generally do not hit the wall on a marathon because they use fully aerobic, fat-burning energy sources. Walkers can refuel as they go and their bodies have the time it takes to digest and use the fuel.

So how fast do we need to walk?

If you’re walking at a clip where it feels comfortable to talk, but not comfortable enough to sing, then your heart is getting a great workout. Plus everyone around you will be entertained by your trying to sing.

And how far should we walk?
Many people aim for a daily goal of 10,000 steps (or about 5 miles)—and an industry of fitness tracking devices has emerged to support them—but that magic number didn’t originate from scientific research, says John Schuna Jr., Ph.D., assistant professor of kinesiology at Oregon State College of Public Health and Human Sciences in Corvallis. “It was first used in a Japanese marketing effort associated with one of the first commercial pedometers.” The device was called “manpo-kei,” which means "10,000 steps meter” in Japanese.

“The 10,000-steps goal is thought to be a realistic minimum, and it’s good, but for complete risk reduction, people should aim for more,” says William Tigbe, M.D., Ph.D., a physician and public health researcher at University of Warwick and lead author of the study showing that 15,000 steps per day can lead to greater benefits. “In our study, those who took 5,000 extra steps had no metabolic syndrome risk factors at all.”

Where does this leave us?
Running may improve your health more efficiently than walking does and has greater health benefits per time invested. But even a small amount of running carries more injury risk than walking. And a lot of running (i.e., ultramarathon training) can easily be harmful, while the same is not likely true for walking.

So on running versus walking, it really depends on your values and preferences: "One could choose walking instead of running as a mode of physical activity based on injury risks, since walking is less risky than running," he explained. Or alternatively: "One could choose running because the health benefits are larger and come faster, in a shorter period of time."

And as far as that age-old fitness question: What is the best exercise you can do to most effectively improve your overall health and wellbeing? The definitive answer agreed upon by all experts without exception - the best form of exercise is - the one that you will actually do.

So if running puts a smile on your face, get out and run. If it's yoga you love, Namaste. There may be room in our wellness journeys for weightlifting, HIIT, Zumba, Aquacize, pole dancing, rock climbing, Pickleball, rodeo, waltzing, boxing, Tai Chi, paddleboarding, soccer, fencing, cycling, Barre, Judo or swimming. And if it's walking you choose, I hope you'll choose to join our own North Denver EverWalkers the first Saturday of every month at Sloans Lake. We meet on the playground by the parking lot at 26th and Tennyson. All ages, abilities and walking paces welcomed!

7 Things You CAN Do Right Now - Keep Connected, Keep Moving, Keep Well

7 Things You Can Do Right Now

By Erika Taylor

I hope you are well. Writing this, I am struck knowing that many will not be well by the time the paper arrives. I feel it in my chest. Hot and tight.  Sound familiar? It's the same thing I feel when I remember that my kid doesn't get an 8th grade dance. I know. It's just a dance. He's not being conscripted. Our family hasn't lost anyone close to us. We have a comfortable place to shelter and plenty of flour in the pantry. So when I realized I was grieving, I also felt shame. 

And here's the thing. That’s normal.  

A normal reaction to an extremely messed up circumstance. We are all missing out. Big events, daily routines, and everything in between. Some of us will lose people we love. We are grieving and anticipating grief. Also completely normal. 

The fight against Coronavirus is likened to war. It triggers our fight or flight response. For many of us, the combination of hiding from an invisible enemy and not knowing exactly what we are supposed to do, leaves us feeling helpless. We are the deer in the headlights; not equipped to battle and unable to flee. 

So, we freeze. And again, you guys, this is normal. But not sustainable. It is true that not all of us can be on the front lines. But, there is something we can do. Something radically simple. We can take care of ourselves and do our best to stay out of an overtaxed healthcare system.

To that end, here are seven simple things we can all DO right now:

Drink a cup of water. 

Even mild dehydration can impair brain function. We need roughly 72 ounces a day. More if it's dry out or you’re under stress. How to know you are getting enough? Look in the toilet. Your urine should be almost clear. Anything darker than a yellow tinge and you need water. 

Stand on one foot while you brush your teeth. 

Because it’s new! And it’s hard. Practicing a new skill stimulates neurons in the brain, which forms more neural pathways and allows electrical impulses to travel faster. This helps you adapt faster to changing circumstances. Seems like a pretty good time for that. 

Move

I know, you just feel like grabbing a glass of wine and hitting the couch. Anxiety can make us want to just curl up. So start small. Stand up every hour. Take a lap around your house, climb some stairs, spin in a circle and then get back to work. Have a dance party with your cat or have a pushup contest on FaceTime with your mom. Once you get moving, your body will ask for more. 

Learn how to say "thank you" in a new language. Bonus points if you use a dictionary. Not only are you learning, you are reinforcing the gratitude. This small dose of thankfulness can spark joy which improves respiratory function, circulation and digestion. And if you stop searching for that dictionary you saved from college and just Google, it only takes a minute. 

Connect with someone outside your four walls.  

Text, call, send a carrier pigeon. We are physically distanced but creating connection is one of the most simple health strategies available to us. Just a quick conversation with your neighbor about what you did today can do the trick.

Write down 5 things you’re good at.

Humans are excellent at discovering weaknesses. But couldn’t we all use a little bolstering right now? Self-esteem boosts creativity, and gives you a more positive outlook. My list includes stirring peanut butter back together after it’s separated. It doesn't have to be rocket science. Just give yourself a little credit. 

Set a timer for 30 seconds, breathe.

Deep breathing sends a message to your brain that has a calming effect. It can lower your heart rate, decrease your blood pressure, reduce muscle tension and help you feel less stressed overall. Guessing each and every one of us can use that right now. 

If you have questions about practicing wellness at home, please don’t hesitate to reach out to me or another wellness professional. That is what we are here for. 

Wishing you wellness,

Erika

Your Super Simple Super Secret Wellness Weapon - Breath Edition

"Take a deep breath.”  It’s great advice. Breathing is the most fundamental function of human life. We can exist for days without food and water, but oxygen? Just minutes. The average person takes 16 breaths per minute. At 80 you’ll have breathed around 672,768,000 times. 

So it’s weird that we are so very unskilled at it! 

Which is why it’s so weird that we humans are so bad at it! 

Life can make us feel like we are holding our breath. And many of us probably are. But here’s the truth; you were likely not breathing efficiently before you ever heard the word ‘Covid.' And you aren’t alone. 

Picture an infant in a crib. Their breath flows effortlessly, belly rising as the breath comes in, contracting as it goes out. Shoulders and jaw are relaxed, their mouth is likely closed. They can roll over, sit up, crawl, even walk all while processing oxygen like a rockstar. So if it’s so easy even a baby can do it - why can't WE???

In a healthy breath pattern, our diaphragm does the work for us. Abdominal muscles relax while our diaphragm contracts downward. Intercostal muscles expand the rib cage, lowering the air pressure in our lungs and creating a vacuum in the chest. Air flows inward in response to the vacuum.

Trauma, stress, even being told to suck in our tummies can change this physiology. Our shoulders lift, our spine curls. We draw in a fast, shallow breath to the top of our lungs because our brain thinks we need oxygen quickly. Once the threat is passed, diaphragmatic breathing should resume. But in our fast-paced, over-informed, hyper-connected world, the moments between perceived threats may not be enough. Shallow shoulder lead breath can become a way of life. 

For many of us, breathing dysfunction started at school. School can mean sitting. The more room our lungs have to take in oxygen, the easier it is for them to do their job. Posture is key to this. Try to blow air into a balloon while you stand on it. Impossible! You may get some air in but you’ll never fill it. The same is true when slump at a desk. Add a screen or keyboard into the mix and we exacerbate the issue. Our shoulders round forward, collapsing the chest and rib cage. Our abdominal muscles stretch and weaken.  The intercostal muscles and diaphragm can't contract effectively to create a good vacuum. With the abdomen compressed, our organs can't get out of the way. We don't take in nearly as much air as our lungs actually can hold. Since we don’t get enough oxygen per breath, we breathe more often, recruiting muscles in our shoulders and neck that were never meant to have anything to do with our breathing. Chronic back, neck, hip, and shoulder pain often ensue.

Are you ready for the good news??? The super-secret wellness weapon each of us has at our disposal - Breathing. 

Let’s try it.

Lie down on your back with your feet on the floor. (Go ahead, I’ll wait.)

• Place your hands on your abdomen - above your hip bones, below your ribs.
• Rest your tongue gently on the roof of your mouth.
• Inhale through your nose sending breath downward and feel your hands rise. 
• Exhale, your hands return as your abdomen presses the air up and out. 
• Feel your ribs expand as you inhale and knit together as you exhale.
• Notice your back expand against the floor as you inhale and draw in as you exhale.
• Repeat, notice your entire torso from hips to chest expand and contract in 360 degrees. 

There you go. 

You are now armed with the most powerful tool for inspiring wellness that there is. Respiration. And while this exercise may feel strange at first, the more you do it, the more natural it will feel and the easier it will be to utilize it in your daily life. Whenever you notice your shoulders creeping into your ears, your heart pounding, or your face flushed with anxiety - first, turn off the news - and then close your eyes and try it. Even seated in a chair, It will slow your breathing, calm your nervous system and increase oxygen flow throughout your body. Simply closing your eyes and allowing breath to move will restore you toward center.

Looking for more breath work? Add this video to your desktop and open it up whenever you need a breath break. 

If you have questions about either of these this exercises or how best to improve your own breathing as the jumping off point for mobility, please let me know. And if you have  breath practice that you love, I'd love to hear about it!

I believe breathing is fundamental and I want to help you improve your life by improving yours.

Wishing you wellness (and oxygen,)
Erika