10-21-24 WIN #27 Brain Power – Safety – Sleep Better
Welcome to WIN #27! Starting the week off with a WIN is vital to good health, as it sets a positive tone, energizes the mind and body, and fosters a sense of motivation.
Step 1: The Power of Your Brain
Exercise affects more than just your muscles. When you walk and do bodyweight exercises you are increasing your heart rate which pumps more oxygen to the brain.
· Exercise releases hormones that provide an excellent environment for the growth of brain cells.
· Exercise stimulates the growth of new connections between cells in many important cortical areas of the brain.
· Exercise has a positive effect on the brain's ability to change. This is commonly referred to as brain plasticity.
· Exercise increases the growth factors in the brain which makes it easier for the brain to grow new neuronal connections.
· Studies have shown walking 35 minutes on a treadmill increases cognitive flexibility which allows us to shift thinking and switch between topics.
The more you challenge your body, the more you focus your brain.
Excerpt Walking Logbook Journal (pg. 28) by Frank S. Ring
Motivate, Record, & Achieve – Enhance your fitness journey with The Walking Logbook Journal! Buy now on Amazon and share the motivation by gifting one to someone special.
Easy Health Tip of the Week: The P.M. Moves That Improves Sleep
Doing 3 minutes of activity several times in the evening improved sleep, a study found. Once a week for two weeks, volunteers did gentle movements, like standing knee raises and calf raises, every 30 minutes for 4 hours starting between 5 and 5 30 p.m. They reported sleeping 29 minutes longer, on average, on nights when they did the exercises. Researchers say the extra sleep could lower heart disease risk over the long term.
Step 2: Keep Your Fitness Walking Inspiration Burning During the Fall and any time of year.
Are you struggling to get out the door and moving? Remember what your body can do, and do it! Continuing your walking routine may become a struggle with the coming fall and fewer sunlight hours.
Here are four easy-to-implement tips to keep your walking fitness inspiration burning during the fall and any time of year.
Here are four easy-to-implement tips to keep your walking fitness inspiration burning during the fall and any time of year… Continue Reading...<<<
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Did You Know: Help for Chronic Pain
Have problems with pain? Researchers studied nearly 32,000 people with chronic pain and found that they’re about five times more likely to be anxious or depressed. But just 44 percent were getting help for mood issues, though that can help people cope with lingering discomfort. You may want to ask your doctor about seeing a mental health professional.
Step 3: A review of Walking safety tips is always a good idea!
Please watch my Video on Walking Safety on the Road.
Walking Safety on the Road 22 Walking Safety Tips to Keep You Alive there were nearly 7,500 pedestrian deaths in the United States, equivalent to roughly 20 deaths each day. Let me repeat that, in 2021, there were nearly 7,500 pedestrian deaths, equivalent to roughly 20 deaths each day.
Step 4: Be Seen, Be Safe!
Wearing a reflective vest at night will save your life! That’s not an exaggerated statement.
The majority of pedestrian fatalities in the United States occur at night, with 76–78% of fatalities happening between sunset and sunrise:
2022: 78% of pedestrian fatalities occurred at night
2021: 75% of pedestrian fatalities occurred at night
2010–2019: Pedestrian fatalities that occurred in the dark increased by 58%
Wear this vest and be seen! REEMOVE Reflective Vest - Running Gear + 2 Bands & Bag/Ultralight & Comfy Safety Vests for Running, Walking, Cycling
Walk on,
Frank Ring
Author: Walking for Health and Fitness, and Fitness Walking and Bodyweight Exercises, Walking Inspiration, and Walking Logbook Journal
Contact Frank at Frank@walkingforhealthandfitness.com
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Download the January Chapter of Walking Inspiration (What’s Your Why) and see how walking, inspirational quotes, and defining your why for working out will quickly inspire you to greater health and fitness (Free Audiobook Included… $20 Value)