Health & Fit Why You Should Take a 5-Minute Walking Break Every Day

03:10  12 july  2017
03:10  12 july  2017 Source:   rodalewellness.com

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They instructed subjects to take short walking breaks outdoors, indoors, or not at all. Fortunately, the latest science shows that taking just a two- minute walk every hour is protective against many of sitting’s ill effects.

  Why You Should Take a 5-Minute Walking Break Every Day © Yew! Images/Getty Images It's no secret that there are benefits to stressing your body. Between physical exercise during a hard workout and mental exercises at our jobs, our bodies are all too familiar with stress. There is plenty of research that demonstrates how, regardless of the task at hand, our output begins to suffer after two consecutive hours of hard work. As we discuss in our book Peak Performance, we learned that we do our best work in cycles of intense effort followed by short breaks.

It's important to step away from our work so as to engage the creative power of our subconscious mind. There are many ways to do this and not all of them are created equal. Browsing social media, for example, isn't nearly as effective as taking a walk.

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Switch up your surfaces. Try a dirt trail one day , a road the next, a treadmill on rainy days , and maybe even a rubberized track. Enlist a buddy. A Five Minute Healthy Summer Treat July 19, 2017. Plant Based Omega 3 Sources July 17, 2017. Why You Should Take A 5 - Minute Walking Break Every

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In his book The War of Art, award-winning author Steven Pressfield writes of his walks: "I take a pocket tape recorder because I know that as my surface mind empties with the walk, another part of me will chime in and start talking . . . The word 'leer' on page 342 should be 'ogle' instead; You repeated yourself in Chapter 21. The last sentence is just like the one in the middle of Chapter 7." Pressfield is not alone. Many of the best writers and thinkers have sworn by their walking breaks.

Taking a stroll isn't just useful for creatives like writers, artists, and inventors. When Brad was working on complicated financial models at McKinsey & Company, he'd take walks throughout the day, especially when he felt stuck. Almost without fail, what he couldn't figure out while staring at the screen popped into his mind during or immediately following a walk.

Why Walking Makes Us Feel Good

  Why Walking Makes Us Feel Good Scientists say each step we take sends a pulse of blood to the brain, leading to an “overall sense of wellbeing.”It’s no secret that exercise makes us happy. It raises our heart rates and floods our bodies with feel-good hormones. But until quite recently, scientists had not considered its effect on the flow of blood to the brain, or how that flow might affect our state of mind.

President Lyndon B. Johnson took a nap every afternoon at 3:30 p.m. to break his day up into “two shifts.” Napping Tips. I typically take a twenty- minute nap right after lunch. If I can’t do it then, I try to squeeze it in before 4:00 p.m. While working in a motor shop in college, I would eat lunch in my car

Walking is one of my favorite rituals and if there is one thing I could convince you to do for 10-30 minutes every day , it would be to take a walk outside. The health benefits of walking are really amazing

Stepping away from your work takes a lot of guts, especially when you're on a tight deadline. Sometimes you simply don't have the time to walk very far. The good news is that even short walks can provide big benefits.

In a study cleverly titled "Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking," researchers from Stanford University examined the effects of a short walking break. They instructed subjects to take short walking breaks outdoors, indoors, or not at all. Following their walk, they assessed participants' creativity. They asked them to generate as many nontraditional uses as possible for common items. For example, a tire could be used as a floatation device, as a basketball hoop, or as a swing. (This is called a Guilford's Alternate Uses Test and is a commonly used method for measuring creativity.) Those who took as brief as a 6-minute walk outdoors increased creativity by more than 60 percent versus those who had remained seated at their desks. Although walking outdoors yielded the most pronounced benefits, those who walked indoors still generated about 40 percent more creative ideas than those who didn't walk at all. This suggests that even if you can't walk outside (e.g., it's winter, there are no sidewalks nearby, etc.), taking a few laps around the office or hopping on a treadmill is still highly beneficial.

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That’s why taking a break is so effective as a jump-starter. Here’s a guide to the five breaks you should take every day “If you ’re under stress, taking time out and doing even 10 minutes of aerobic exercise like a brisk walk around the block can help you refocus.”

“With every step that we take , we push blood back up to our heart.” This is why short walk breaks are stressed for those who sit for long periods of time (especially long car rides or plane rides), so that Even if you are an avid runner, should you still try to walk 30 minutes a day on your rest days ?

At first, the researchers suspected that increased bloodflow to the brain was the culprit behind the walks' benefits. However, it appears that the benefits might also stem from the interplay between walking and attention. Since walking requires just enough coordination to occupy the part of our brain responsible for effortful thinking, it ever so slightly distracts our conscious mind. As a result, when walking, it's easier to tap into our creative engine, our subconscious. This explains why walking tends to be more effective at fostering creativity than other movements that require greater focus and coordination, like dancing or lifting weights. Walking occupies us just enough to help us stop thinking about whatever it is we were working on, but not too much as to prevent mind-wandering. It's the perfect gateway into the subconscious mind and for stimulating creative insight that can help us overcome mental gridlock.

In addition to the cognitive benefits, walking breaks are also great for physical health. You've probably heard by now that "sitting is the new smoking." Long, uninterrupted bouts of sitting are awful for your health, and sitting can even undo gains from exercise. Fortunately, the latest science shows that taking just a two-minute walk every hour is protective against many of sitting's ill effects. One study even showed that these short walks reduce the risk of premature death by 33 percent.

Getting Back on Track With Exercise

  Getting Back on Track With Exercise Suggested steps on the path to fitnessFirst, start slowly. Don't try to log five miles after taking a three-month break from running. The American Council on Exercise suggests walking for 20 to 30 minutes two or three times a week. (This is especially good advice for exercise newbies, too.

David DiSalvo is the author of "Brain Changer: How Harnessing Your Brain’s Power to Adapt Can Change Your Life" and the best-selling "What Makes Your Brain Happy and Why You Should Do the Opposite", which has been published in 13 languages.

I drink wine every day , in moderation, but every day . I do not believe in depriving yourself of anything. By 11:15 it’s bedtime. Why You Should Take A 5 - Minute Walking Break Every Day .

Consider us convinced. Let's get to walking!

Find more tips for creating your own success in Peak Performance, and learn how to enhance your performance by optimally alternating between periods of intense work and rest; prime your body and mind for enhanced productivity; and develop and harness the power of a self-transcending purpose.

Gallery: The simple, surprising move that will make your walking routine way more effective (by Prevention)   Why You Should Take a 5-Minute Walking Break Every Day The Simple, Surprising Move That Will Make Your Walking Routine Way More Effective

Adapted from Peak Performance

What Your Walking Speed Says About Your Personality .
<p>If you're a skedaddler, you just might be an extrovert, according to a recent study</p>A team of international researchers in the U.S. and France noted people who walk fast scored higher in extraversion, conscientiousness and openness, and lower in neuroticism. Conscientiousness and extraversion had a more positive influence than openness, but agreeableness did not seem to have any effect on gait. Higher levels of extraversion were linked to walking an average of 0.06 meters per second faster than those who scored higher in introversion.

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