Wednesday, October 16, 2013

The Care & Feeding of A Walkers Body

 

 

 

Book-Blog-Walkers1

 

Hello Walkers! Here we are at the mid-way point for our challenge, so I thought I would share some of my professional knowledge as a Massage Therapist to help you along with your goals.

 

 

Body Awareness

The first week or so into the challenge your body may have been sending you some pain responses. This will depend on your activity level prior to the challenge. It is normal to have some pain as your muscles get used to the consistent activity.

Now that we are in week two your body should be feeling good and you may noticed increased calorie burning and endurance.

However as you continue with your walks you may find yourself developing hip tightness, lower back pain or foot tenderness.

Usually when exercising there are specified rest days in the program. Walking however is one of the few activities you can do daily. However there are some things you can do to increase your bodies recovery time:

Stretch!

Stretching is one of the best ways to keep your body fit throughout the challenge. I recommend you use the book below.

Stretching is an amazing book that everyone should own no matter what their fitness level is. This book has been around for over 20 years and newer versions are released every few years. This book has specialized routines for runners, walkers, cubicle workers and so much more. The stretches are easy to learn and Anderson even puts them together into 20 or 30 min routines. Because we are walking everyday I suggest stretching before and after your walk, even if its only a few minutes.

561546

 

Arnica

arnicare-gel

 

I use this everyday because of the physical demands of my job. Though you might want to take a few Advil or Aleve if the pain is intense but this cream is just as effective especially for any bruises or for your feet.

 

 

 

Yoga

 

e1tle6mv80pzt1ep 

 

If you haven’t tried yoga before now is a great time to try. Visit Yoga Journal's website for a studio locator, free online classes and stretch routines and nutrition advice. Be VERY CAREFUL with the exercises on the website. I would suggest visiting a physical yoga studio and taking a gentle or Restorative class ( held on Sunday’s) Also most studios offer the first class for free so you can visit several studios and take different types of classes.

Eat Well

 

If you weren't one to eat breakfast or take lunch the same time everyday, you may notice that you are hungry, a lot! I’ve found that when I wake up in the morning my body is really ready for breakfast and I’ve had to add an afternoon snack to my daily routine. This is all normal. It is important to eat at least 30 minutes before your walk so your body has fuel for endurance. Also your metabolism will stay revved up for the rest of the day if you grab a handful of nuts or any other type of protein before exercising.

 

Massage

Massage is the ultimate recovery tool! I get a massage every month and when I had mine yesterday I was surprised at how tight my hamstrings and lower back were. It also felt wonderful to get my feet worked on. Find a Therapist near you at Massage Therapy.com or search for a good deal on Groupon. I also suggest you get an extra pedicure this month and spring for the extra massage :) You've earned it!

I hope you found this information helpful , congrats to all of you! And special thanks to Geeky blogger for getting us all moving !

1 comment:

Sandy from Scribing Shadows said...

Thank-you so much for the informative post ^_^. I have shamefully been slacking on my exercise for a week now but I'll try and change that tonight and get back in motion.