deepstash

Beta

Deepstash brings you key ideas from the most inspiring articles like this one:

Read more efficiently

Save what inspires you

Remember anything

Walk this way! How to optimise your stride to get the most from your daily stroll

https://www.theguardian.com/lifeandstyle/2020/may/28/walk-this-way-how-to-optimise-your-stride-and-focus-your-mind-to-get-the-most-from-your-daily-stroll

theguardian.com

Walk this way! How to optimise your stride to get the most from your daily stroll
Lockdown has reminded us of the pleasures of walking. But making small changes can boost its benefits to our health, mood and creativity, too

3

Key Ideas

Save all ideas

The pleasure of walking

The pleasure of walking

It was easy to dismiss walking as a form of physical activity until recently. But lockdown has reminded us of the pleasures of walking. Both its physical and mental benefits are being appreciated once again.

To walk to the best of our abilities, we need to walk the way our bodies were designed to - which no longer comes naturally in this sedentary, screen-based era.

167 SAVES

525 READS

VIEW

Aspects we get wrong about walking

  1. Instead of propelling ourselves forward by pushing off with the back foot, we attempt to use our stepping foot to get us going. Sitting down too much shortens and tightens the hip flexor muscles, causing us to take the wrong step.
  2. The passive foot strike. The movement provided by the joints in our feet offers suspension and balance. Plodding along flatly causes knee discomfort. It can create a slight misalignment of the back, and stiffness of the shoulders.
  3. Letting your head hang forwards. Screens, reading, and desk work have made this the default position. With the head slightly forward, the muscles in the upper back and shoulders have to contract to hold it there. Back mobility becomes restricted, and you will be unable to rotate your spine from the hips.
  4. Arms hanging awkwardly or forced into a tense power-walk movement. If you get steps one to three right, the arms will naturally dangle freely.

187 SAVES

460 READS

Walking benefits

  • When people walk together, they unconsciously fall into step. Their neural activity synchronizes too. The more in sync we are, the deeper our social connection.
  • Walking aids creativity. A study revealed that when participants who brainstormed while walking, thought of more valid ideas than those who tried the same while sitting.
  • Half an hour of walking per day helps treat depression.
  • To reinforce the positive effects, notice how you're feeling. Notice what you are seeing, smelling, and tasting.
  • Be aware of rumination if you're struggling with something such as grief, a job loss, or uncertainty. Avoid unhelpful responses such as "why me?" or "why this?" Instead, ask, "what now?" to help you find a way forward.

231 SAVES

474 READS

SIMILAR ARTICLES & IDEAS:

Unintended consequences

Unintended consequences

As we face weeks in lockdown, we seem to be sitting a whole lot more. Sitting for over six hours for days can cause a set of health problems. It can create cardio-metabolic problems and create i...

Schedule “movement breaks” 

Set a timer once an hour to remind you to move. Get up and move your body, walk up and down the stairs, or take a brisk loop around the block.

The movement needs to be reasonably active and needs to get you out of breath. Afterward, you will feel more productive.

Find an activity you love

Most people can find an activity that they enjoy. It could be walking the dog, doing pilates, or playing in the garden.

Find the activity you like and get value from and do that.

3 more ideas

HIIT: high-intensity interval training

HIIT: high-intensity interval training

HIIT workouts generally combine short bursts of intense heart-pounding exercise (during which a person’s heart rate reaches at least 80 percent of its maximum capacity, usually for 1 to 5 minute...

The most well-established benefit of HIIT...

...has to do with heart health: Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise

It's not about superior fat-burning capacity or bigger muscles, but about improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use.

VO2 max is one of the best predictors of overall health.

HIIT and weight loss

People can burn comparable amounts of calories in HIIT routines lasting, compared to longer continuous exercise routines. But  this doesn't mean that calorie burn translates into weight loss

This is the problem with HIIT, just like with any other form of exercise: it’s much easier to lose weight by cutting calories in your diet than trying to burn excess calories.

Boredom Sparks Creativity

Boredom is an unsatisfied search for neural stimulation. But, there is scientific evidence that boredom prompts the mind to entertain itself and can enable creativity and problem-solving ...

Boredom Is Good

Daydreaming can be “quite a respite” and provide a brief escape from day-to-day life. But it’s also beneficial to simply step away from distractions, obligations, and stressors long enough to feel bored and let your mind recharge. 

How To Be Bored The Right Way

Don’t conflate boredom with relaxation. A purposefully tranquil activity, such as yoga or meditation, likely doesn’t meet the definition of trying and failing to find stimulation.

To tap into true boredom, unplug, pick an activity that requires little or no concentration and simply let your mind wander, without music or stimulation to guide it.