Passion 4 Life Ltd

As this walking challenge draws to a close, I’m wondering how everyone is feeling about walking and whether adding this activity to your routine has encouraged you to move towards a more balanced body and lifestyle?

As I touched on stress yesterday, I also felt that it would be appropriate to add a few tips today on how to cope with stress and apply it to walking.

Tip 1

Breathing and Relaxation is one of the most important tips. Take some time during your day to really inhale and exhale deeply at least 5 times in one sitting.

When we are stressed the tendency is to hold our breath in our Sternum /upper chest causing the shoulders to move upwards, become tense and this can eventually cause headaches and a stiff and painful neck. The poor trapezius muscle gets a bit of a hammering with all the tension that builds up here. This is mainly due to it’s intimate attachments to the head and neck, it’s nerve supply at the 11th cranial junction tapering off into C3 and C4 (cervical vertebrae), which also pick up any pain in this area and really let us know about it, so that we remedy this situation with either massage, a visit to the chiropractor or osteopath or a visit to a movement specialist. Remember that the brain loves Oxygen, so deep and slow breaths encourage a more meditative and calmer state of being.

Tip 2

If the stressful situation appears unbearable, go for a walk to clear your head and just focus on breathing or even counting your steps.

I find that counting my steps helps me quite a lot as it distracts me from any potentially ‘stressful’ thoughts. In clearing your head with all that fresh air,  you will be able to distance yourself from the immediate situation and gain some perspective. It may come a little later, and may not feel like it at that moment, but the Eureka moments are always there.

Tip 3

Drink plenty of water, so that you remain hydrated. And Eat well!

When you invest energy in thinking and wracking your poor brain about ‘what next?,’  you burn off a lot of energy. The brain cells thrive on glucose obtained from carbohydrates as your metabolism increases. You also sweat and all these nutrients that your body needs, also have to be replaced. Eating well means just that. It’s very important to focus on eating a well balanced diet especially when you are stressed, as this could be the difference between you having clear thoughts or being dazed and confused. The right combination of carbohydrates, proteins and minerals in your diet is an excellent first step. Do speak to your GP/Doctor, practice nurse, dietician/nutritionist about how to maintain a healthy diet.

Tip 4

Take Vitamin C daily as it is a great immune system supporter and booster.

You may choose supplements or the more natural juices or fruit. Making yourself an early morning natural fruit juice is lovely. A natural yoghurt lassi with fruit added is also a good comination as it includes acidophilus acidophilus – friendly bacteria for your gut and then the fruit too – vitamin c. A marvelous combination.

Do be aware that one of the first things that can occur under stress is that you may be challenged with ill health and ailments such as a cold, a cough or chest infection, Irritable Bowel Syndrome, ulcers, migraines, backache and even injury may be the first sign that your body is under duress. Usually a cold is a sign that the immune system is unable to overcome opportunistic infections.

Tip 5

Get enough sleep. If you have to nap in the middle of the day for 15 minutes, go for it. A power nap is better than no nap.

Sleepless nights and insomnia  are very common and I talk about it indepth in this blog.

Tip 6

Take some time away from work and nurture yourself.

This could be something like going to the hairdressers, shopping, having a massage, hanging out with a close friend, watching a game or having a long soak in the bath.

Tip 7

Lie down on your back at least once during the day.

For every 6 hours that we stand, our spines need at least 15 minutes of rehydration and replenishment. The pull of gravity can take it’s toll and if your posture is compromised inevitably due to inefficient breathing or holding your breath, then it sets off a whole chain of events that manifest in some of the things mentioned in Tips 1 & 4.

I’ll leave you with this picture of me relaxing, so aim to find some space for yourself  everyday.

Until later on…………more on walking and the winners of this challenge , some audio and video (tease)……or should we continue? x

Silence is the element in which great things fashion themselves together.
Thomas Carlyle

Calmness is the cradle of power.
Josiah Gilbert Holland