4 Ways to Help the Earth (and Yourself)
The key is that people are making a conscience and intentional effort to do AND be better for our planet. Imagine if we could find ways to continue this mission and help…
First held on April 22, 1970, Earth Day is an event celebrated annually on April 22 to demonstrate support for environmental protection. People take part in a variety of activities around the globe to show their care for our planet. Just to name a few, activities may include planting trees, picking up trash, switching to clean/natural household and personal products, recycling, and composting.
The key is that people are making a conscience and intentional effort to do AND be better for our planet. Imagine if we could find ways to continue this mission and help ourselves at the same time. With this article, I’ll be sharing four simple ways to do just that.
“We need joy as we need air. We need love as we need water. We need each other as we need the earth we share.”
Intention #1 - Take your workout outdoors!
Get outside for some fresh air and Vitamin D from the sunlight. Vitamin D is a vital vitamin. The presence of it in our bodies is essential for bone and muscle health, and it also helps to support a robust immune system. Do your research and find out the many other benefits of this vitamin, also request to have your own Vitamin D levels checked during your next physical. In addition, a change of pace from inside of the gym can work wonders in adding variety to your workouts, breaking through plateaus, and challenging yourself. Make sure to protect yourself when exercising outside by wearing sunscreen and appropriate clothing. If you’re exercising during the evening, make sure you are in safe areas and are fully aware of your surroundings. Being in the midst of nature is also an excellent way to boost our mental health. Don’t take for granted how much the beauty that naturally surrounds us can renew and refresh our mindset.
Intention #2 - Support local farmers markets!
We don’t always take the time to think about it, but local food can help the environment. When we eat local, less energy and fuel is used to transport the food. Most food found at the farmers market are minimally processed (unlike many at the grocery store), and there are amazing local farmers who do their best to grow the most nutritious produce possible, harvested at the most optimal times. And Johns Hopkins School of Medicine shares that shorter distance from farm to sale means higher the levels of vitamins and minerals. This is exciting, because it gives us the opportunity to shop and eat more healthy whole foods, specifically fruits and vegetables.
Intention #3 - Plant something!
It could be a tree, a garden, or even a potted plant. I’ve really gotten into my potted plants for the past few years. Some, I’ve chosen for the beauty… others, I’ve chosen for their benefits. For example, snake plants and pothos have air purifying qualities for your home. If you decide to garden and choose the flower route, there are some beautiful, easy-to-grow, low-maintenance options available. Marigolds and zinnias are a nice option. You’ll see the beauty and the pride in planting and growing these flowers, along with helping the bee population. A flower garden may also provide a place of peace for you sit and enjoy meditation & prayer. Finally, an herb garden would also be a great addition to your healthy lifestyle; think rosemary, sage, basil, lavender, oregano, and even mint. Now, there’s lots of options available in this category, and I’m no expert. However, The Spruce has a great article on where to start.
Intention #4 - Walk, instead of driving!
Well, walk or bike or carpool. Of course, you have to find what works best for you and your situation. However, minimizing the number of cars on our highways and streets will benefit our environment. These benefits include reduce air pollution and carbon emissions, reduced fuel consumption, along with energy conservation. Then, there’s also the benefits on a person,al human level: less stress from navigating traffic; improved fitness from walking or biking, plus that fresh air and vitamin D that I mentioned above; and building social connections with others during carpooling.
Regardless of which intention(s) you decide to focus on, the key is to be educated on how changes you make (no matter how small) can make a huge impact. If you haven’t already been focused on making healthy choices for yourself and the environment, use this Earth Day as a starting point. From that point, allow your efforts to carry forth throughout this year and beyond!
7 Reasons to Take a Walk
Here are 7 unique reasons why you should be walking. Some of these may be new to you, while other tips may be a reminder. Either way, enjoy and get to walking…
Have you tried adding walking into your health routine? Perhaps, it’s always been a part of your fitness plan, or maybe you’ve just picked up the habit during your quarantine time over the past year. I wanted to share seven of my favorite reasons to “take a walk”. Some of these tips may be serve as a reminder, while others could be new to you. Either way, enjoy and get to walking!
“I love walking because it clears your mind, enriches the soul, takes away stress and opens up your eyes to a whole new world.”
Reason #1 - Walking together is a great way to connect with others. As the world is opening back up, it’s a great time to get some fresh air with friends and family you haven’t seen in a while. The great thing about walking is that a friend can make time disappear. Catching up with conversation, laughter, and sharing thoughts is the perfect way log the miles. Not to mention, taking in the beauty of the world around us, with someone we care about. Always remember to stay safe!
Reason #2 - Walk a charity walk to raise money for an important cause that holds a special place in your heart! Whether it’s cancer awareness, heart disease, ALS, or simply to support your local. community, put your steps to good use. Your participation is sure to be appreciated! Check your local newspaper or websites like active.com to see what’s going on in your area. You just might be surprised at how many events are taking place right down the street.
Reason #3 - Even if you are busy, take a short walk break. If you’re finding it difficult to fit walking into your day, try a 10- or 15-minute walk on a work break, or walk during your lunch break. The quick break can work wonders for your physical and mental health. Working out does not have to take hours of your day, heart-pumping activity can be done in short spurts, whatever it takes to get it done!
Reason #4 - Walking is as close to free as it gets! And, as my husband says, “you can’t say free without smiling”! But, seriously, if you head right out of your front door, a walk will only cost you some time and a little rubber off the sole of your shoes. You do not need fancy equipment, or clothes, or shoes. You just need the will & motivation to take care of yourself! Now, that’s not to say you can’t step it up and add extra equipment to enhance your walks…..think step counters, fitness watches, walking sticks, a hydration fanny pack, etc.. There are lots of amazing products available out there to try, if that’s what interests you.
Reason #5 - Get yourself some natural Vitamin D! You've probably heard all about the importance of vitamin D to our overall health, some of us are even deficient in this area. The best source? A few minutes of sunlight . A short afternoon walk will do the trick. Vitamin D is a vital vitamin. The presence of it in our bodies is essential for bone and muscle health, and it also helps to support a robust immune system. Do your research and find out the many other benefits of this vitamin, also request to have your own Vitamin D levels checked during your next physical.
Reason #6 - Get some “me-time”. This may be my favorite of all seven tips! We often think of meditation as something that takes place when you're sitting still, but in reality, that can be difficult to do. The doorbell will chime... The phone will ring... Your kids will need you... However, if you walk, your brain will be able to do its quiet wandering with less distractions. I truly feel we can all benefit from a bit of quiet time in our lives. The busyness of our daily lives can lead to us forgetting about what should the most important focus, our health! Our health and wellness is what will allow us to continue on, positively and productively, with our daily lives. So, don’t forget about you!
Reason #7 - Feel and look better, inside & out! Walking can kickstart your desire to create a healthier lifestyle. Benefits include, but aren’t limited to, weight loss, bone strengthening, heart health, and stress relief. Whatever it may be that motivates you to “take a walk”, just go with it! As long as you are safe and active, the benefits will certainly help you achieve your goals!
Why Walk?
In my opinion, walking has to be one of the most underrated forms of exercise. I mean, think about it… this is an activity that most of us do on a daily basis. It might even be safe to say that we take for granted just how easy it is to step out and put one foot in front of the other.
In my opinion, walking has to be one of the most underrated forms of exercise. I mean, think about it… this is an activity that most of us do on a daily basis. It might even be safe to say that we take for granted just how easy it is to step out and put one foot in front of the other. There are so many resources and tools available to track your mileage, pace, and number of steps…but, what does it all really mean? Let me help!
According the World Health Organization (better known as WHO) guidelines, which were updated recently (November 2020) for the first time in 10 years, the suggestion is to reduce your sedentary time, getting at least 150 to 300 minutes of moderate-intensity aerobic physical activity or 75 to 150 minutes of vigorous-intensity activity per week, and focusing on strength training. A key message shared by WHO is that all physical activity counts. It can be done as part of work, sport and leisure or transport (walking, wheeling, and cycling), as well as every day and household tasks.
With all of that important information taken care of, my message to you is simply to MOVE! Whether you head out for a neighborhood walk or on the treadmill, just make the most of your activity. If the weather doesn’t permit, or you don’t have a treadmill, simply start by walking safely back and forth throughout your home or workplace. You can even walk or march in place. We do not have to make activity difficult, just be determined to make it happen!
Now, how much walking should we be doing? I’m sure at some point, you’ve all heard about the goal of walking 10,000 steps per day. But, I would suggest finding a method of measurement that works best for you and your goals, whether it be steps, miles, the distance from one fire hydrant on the block to the next one, or simply a certain number of minutes. What will prove to be most important is increasing whichever method you choose, appropriately and in a timely manner to properly challenge yourself. The moment you feel comfortable is most likely the moment you need to increase the intensity!
So, now that we’ve discussed some of the details of walking, let’s discover some of the many benefits of walking for your health. Walking can improve cardiac risk factors such as blood pressure, diabetes, vascular stiffness and inflammation, cholesterol, and mental stress. Every step, every mile helps, but the key is to be consistent. Remember, whether you’re outside enjoying nature and fresh air, or you’re more comfortable in the safety and familiarity of home, just move…just walk! Your body and mind will thank you for it!