May marks National Walking Month, a perfect opportunity to embrace the joys of walking and enhance your overall fitness, wellbeing and training for upcoming events. With May in full swing, nature is beckoning us to step outside and relish in its beauty. As the weather warms up, there couldn’t be a better time to lace up those walking shoes, breathe in the fresh air, and immerse ourselves in the wonders of the great outdoors.
I work with all sorts of wonderful clients – from beginners into fitness, right up to GB Team Athletes, Business People to Teenagers.
Some people really want to become lighter, others leaner, faster, stronger. Whatever the goal I have found to achieve optimal success regular good quality rest, daily walking, lots of water and some fun is part of the formula which is often forgotten about.
The focus of this blog is to get you to think about the little bits that make the big difference.
REST
So important in life. To allow your body to adapt and recover from training, to allow your mind to focus and recharge, to increase your motivation and improve your overall results and goals. I read an article in the Saturday Times suggesting that in order to maintain optimal state (in work life balance – and I think this relates well to sport to) it is advisable to take 3 (4 if you can) days off every 61 days! Why not try it for a couple of cycles and see how you feel – the perfect time to reflect, revisit goals, recharge and have fun!
FUN
Whatever your outlook on life – making time to have weekly FUN is key! Many people I work with suffer from limiting thoughts and self belief when they start working with me, and the fun in their life is limited. I think it’s important to find time for laughter, happiness, good times, friends and ultimately FUN! It doesnt have to be a big or expensive experience – just time every day for a moment to make you smile, and time each week to have a little bit of fun. Great to keep everything in balance and provide support however challenging things may be. Walking for example can be fun! Being in nature not only provides a refreshing escape from the hustle and bustle of daily life but also nourishes our wellbeing, rejuvenating our mind, body, and soul.
WALKING
When I walk for extended periods of time, such as 6-9 miles a day – I feel more energised than ever! I usually get plenty of rest in between, but when you walk your body becomes fitter and stronger, but is not put under any additional stress which it could be with a hard training session. Walking is key to helping you feel fitter, toned and less stressed. Aim for 30mins of walking per day – 10 mins before work, 10 mins at lunchtime and 10 mins later in the day if you cannot find the time to do it all at once. Buy a pedometer and see how you go – all it needs is a little bit of planning – it will force you to slow down, plan your day and let go of any frustrations/create new ideas on your walks! Check out this link for a list of 11 free walking apps.
WATER
The key to feeling Energised inside and out, looking bright eyed and bushy tailed (as my Dad would say), is drinking enough water, little and often throughout the day. From starting your day with a pint of water and lemon to finishing your day having drunk approximately 2 litres – you will feel the benefits. Buy a 2litre bottle of water – fill it up at the beginning of the day, and at the end of the day it should be empty! Anything extra is a bonus.
To work out exactly what your body needs try this: Take your bodyweight in kg x 0.033 and this will give you the minimum amount of water you need per day in litres – add 500ml for every hour of exercise. To start with this may seem a lot, so gradually increase over a couple of weeks to see, feel and think the difference!
Let me know how you get on with being aware of these 4 things and if you have any questions do get in touch.
Happy resting, walking, training and recharging
As we celebrate National Walking Month, you may also like to embrace the benefits of walking and discover more ways to stay active with helpful tips and events at Bristol Walk Fest. Keep moving, keep thriving!
For a great charity challenge – full or half marathon in 15 breathtaking locations across the UK? Join a Might Hike with Macmillan Cancer Support. And please get in touch if you’d like support preparing for this.