Month: March 2024

The days are getting longer, the sun is shining brighter, and the buds are beginning to bloom. Getting outside for a walk or a hike should be high on your to-do list! Getting outside for regular walks can help you to reduce your risk of heart disease, lower your blood pressure, improve your mood and mental health, and can be a great time to get out with friends or enjoy some quiet time yourself.

When the sun is shining, I enjoy getting outside with my rescue dog Smokey. To make the most out of your walk or hike and to prepare your body, there are some important exercises to incorporate to feel your best. 

Warm Up Benefits

A good warm up is an essential part of your workout, even when it’s a walk or a hike outside. Warming up gives your body a chance to gradually increase body temperature, get your cardiovascular system ready for exercise including your heart and lungs, and helps to warm up your muscles and joints, which sets you up to prevent injury.

Dynamic Exercises

When performing warm up movements, it is best to use dynamic movements versus static movements. Dynamic movements such as marches, side steps, kickbacks, arm circles, and trunk rotation are great movements to bring your heart rate up and start warming up your muscles and joints in a safer way than static stretches such as leaning over for your hamstrings or leaning in for your calves.

Your muscles and joints aren’t ready for static stretching yet. Leave the static stretches for after your walk. Check out this video for some dynamic movements to perform before your next walk or hike to prepare your body for a great walk: 

Cool Down Benefits

After your walk or hike, it can be tempting to jump back in the car or get on with your day right away. Take a few minutes to cool down and stretch your muscles. Your joints and muscles will feel so much better if you take this time. It also allows your cardiovascular system to cool down slowly, keeping you healthy.

Static Exercises

Now is the time when static stretches are good for your joints and muscles as they are warmer from your walk or hike, such as hamstring stretches, calf stretches, and quad stretches. Hold your stretches without bouncing for 3 to 5 deep breaths for 2 to 3 rounds per side.

Listen to your body and give your muscles a gentle to medium stretch, never stretch too deeply. Focusing on your deep breaths instead of time gives your body the oxygen it needs to settle down, slows your heart rate, and gives your muscles the oxygen they need. Check out this video for a few static stretches to perform after your next walk or hike to help your body feel great: 

Strength Training

So many of my fitness coaching clients want to be able to walk, hike, and enjoy travel and adventure for years to come. As we age, we start to lose muscle which can cause aches in joints and a lack of endurance and strength if we aren’t actively strength training our muscles.

Keeping your muscles strong to protect your joints, build endurance, build balance, and strength for your adventures is so important. Having strong muscles in your lower body, including your hips and your ankles, will help to improve your body to stay strong for walks, hikes, and travel and your everyday activities.

I love to smile when a coaching client of mine tells me not only are they ready for their next big adventure, but they are now putting their pants on standing on one leg. Strength training exercises should be performed three times per week with 8 to 15 reps of each exercise and 2 to 4 sets.

Check out this video for some strengthening exercises to keep your lower body strong for your walks, hikes, and adventures: 

Adding in these warm-up, cool down, and strengthening exercises will make a huge difference in your endurance, strength, balance, and mobility to help you enjoy your walks and hikes even more!

Let’s Have a Conversation:

Are you going outside for walks and hikes now that the weather is turning warmer? Do you warm up before a walk/hike and do you cool down afterward? Have you noticed a difference when you warm up compared to when you don’t?

Even though I was a Registered Dietitian over two decades ago, I still remember that March is National Nutrition Month. Ironically, now instead of helping women balance their diet and exercise, I help them find balance with their finances.

I have come to truly believe that the more we take care of our mind and body (aka diet and exercise), the less we have to worry about running out of money (good health costs less!). That interrelationship is a great reminder and motivator when it comes to being intentional about the lifestyle choices we make regularly.

Tibetan Proverb

Not long ago, I came across the best sentence I have ever read related to lifestyle. It made me smile and then laugh. And now I have it posted on my Vision Board, in my calendar, on my bathroom mirror, in the kitchen, in my wallet and on my computer monitor.

“The secret to living well and longer is to eat half, walk double, laugh triple, and love without measure.”

—Tibetan Proverb

Doesn’t that sum up the importance of diet, exercise, and relationships on our health, happiness, and longevity? What a concise piece of advice!

Aging Bodies

Once we reach the 60+ time in our lives, we may have more time to focus, be more aware, and be intentional about that advice. But as I age and those around me do as well, I am coming to the realization that I need to separate myself (who I actually am) from my body in order to maintain happiness and contentment. What do I mean by that? Several things, and maybe you can relate.

I Am Not My Aches and Pains

Even if my shoulder aches today, my knee twinges tomorrow, or I am doctoring for pain or even a serious health condition, I am not a painful person. I do not want to reflect on that pain and be perceived as a negative person or someone who only talks about the aches and pains of my life. I want to remember that my body is not who I am. My body is not my spirit, my personality, or my being.

I Am Not a Number

As women especially, we are pressured by society to strive to achieve certain numbers as if they are a valuable reflection of us: weight, body measurements, clothing size, or even age for example. Did you know that most people “feel” about 15 years younger than they actually are? Or have you ever thought about how old you would say you are if you didn’t know when you were born? Don’t let a number impact your self-worth.

I Am Not Wrinkles and Graying Hair

Crow’s feet, silvering hair, and sunspots are all perceived signs of aging in a body that is slowing down. My body may be aging, but my zest for life, love of learning, and appreciation of adventures with family and friends have actually gotten stronger!

Don’t forget, we grow older but also wiser, often wiser about the more important things in life. I don’t know about you, but so far I am pushing back on society on this one with a new motto: don’t let the “old” woman in!

It’s a Matter of Mindset

I know all of this is easier said than done. Please know that I am not trivializing anyone’s pain or difficult situation. But I do know that choosing negative thoughts about your body, aging, pain, or otherwise, is only adding to your body’s woes. Negative thoughts trigger negative chemicals to flush through our bodies (to read more, check out my blog on Positive Thoughts).

Peace Pilgrim (an activist for peace) said it well:

“If you realized how powerful your thoughts are, you would never think a negative thought again.”

—Peace Pilgrim

So during this month focused on nutrition, let’s remember that while diet is super important, we are more than our body. We should do our best to take care of our bodies because they enable us to live out our spirit, mind, and personality.

Let’s Have a Converstion:

Have you experienced society’s body messages? How are you living differently with an aging body? What mindset has been helpful to you? Let’s have a conversation!