Rio Chama Publications

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Exercise to Improve your Body and Mind

As mentioned elsewhere on this website, my writings feature a holistic perspective. I’ve included many mental and emotional exercises in Grow Up Your Ego, but today I’m thinking about the numerous ways we can exercise our bodies. While we all know that walking is a low impact and simple exercise, we tend to forget the profound health benefits it provides. According to the Mayo Clinic, walking lowers blood pressure, helps manage weight, lowers bad cholesterol, reduces the risk or manages Type II diabetes, and improves one’s mood. To obtain maximum health benefits, one should walk 30 to 60 minutes a day most days of the week. It’s best to warm up by walking slowly the first five minutes. Walking slowly the last five minutes of the walk is recommended as well. If you aren’t a regular walker, at first only walk as far as is comfortable, for example 5 to 10 minutes. Then gradually build up to 15 minutes, and so on. Perhaps one of the biggest advantages of walking is that it can be done with others, which includes walking with one’s children. When I’m walking the trails close to where I live, I frequently observe parents who either have infants cradled in back packs or who are pushing them in strollers.

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Water workouts also are relatively simple and can be very enjoyable. According to a study published in the April 2012 American Journal of Cardiology, three or four days a week of swimming laps for 15 to 45 minutes leads to significant improvement of vascular function. Did you know that, in addition to reducing stress and the risk of cardiovascular disease, swimming burns about the same number of calories as jogging, with less stress on your joints?

Overall, research concludes that regular exercise routines contribute to healthier lives, reduced stress, and improved interactions with others—which by extension includes a more positively energized approach in relating to infants and children.

Your submitted comments posted here would be of help to everyone. Share your experiences with consistent daily/weekly exercise and the affirmative effects on yours relationships. Tell us what helps you stick with the commitment to regular routines, or what obstacles stand in your way.

Meatless Mondays
The How To: Continued

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Monday, 25 January 2021

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