It felt really big… 4 miles?!?!?!?! How does one even… these were my feelings when I read the entry information. I signed up anyway. If I’m going to do it this feels like the right first one. Supportive, fun, with a wellness focus what could go wrong. For those that follow the blog, you may recall this is the same race a friend and I agreed to participate together so we could be each others accountability. Click here to read that post.
Through these uneasy feelings, what this year of health has taught me is our bodies are remarkable. We condition them with habits, behaviors, and lifestyle. To this notion, I researched “couch to 5k plans” and started the journey last June.
- To reach this goal successfully, there were 4 key habits that worked:
- I shared my goal with family and friends
- People that love you want the best for you. This can feel vulnerable, and may not work always. However, when you put your intentions in the atmosphere it’s incredible how well “life” meets you.
- I planned my exercises/walks each week
- Taking the time to know exactly what days I would walk/train and when helped me stick to it.
- I protected those times
- I prioritized my walks/training as if my life depended on it.
- I rewarded myself each time I hit a new milestone
- The first time I finished a mile under goal I bought myself a new workout shirt. Each time after I found those immediate rewards super gratifying and I began to look forward to them.
- I shared my goal with family and friends
Of course, research tells us the benefits of walking are endless. To name a few…
- Blood glucose (blood sugar) levels go down
- Insulin sensitivity goes up
- Heart health improves
- Metabolism increases
- Weight loss or maintenance becomes easier
- Balance improves
- Blood pressure decreases
- HDL (“good”) cholesterol increases
- LDL (“bad”) cholesterol decreases
- Your mood is better
- You feel more focused and alert
- Memory and cognition improve
- Reduces anxiety symptoms
- Improve your blood pressure
- Improve cholesterol levels
- Increase eneergy and stamina
- Improve your mental and emotional well-being and reduce risk of depression
- Improve memory and reduce your risk of dementia.
- Boost bone strength and reduce your risk of osteoporosis
I could go on and on with this list but I’ll stop there. Following the completion of this goal, I’m now brainstorming what’s next to keep me motivated toward these heart healthy activities. Perhaps starting a walking group, going for a 10k…..the possibilities are endless. It all began with 1 intention.
Be well,
J
References: American Health Association Benefits of walking; Centers for Disease Control benefits of walking; American Diabetes Association benefits of walking