Walk Away Anxiety

Couch potatoes take heed; it’s been proven that those who walk every day worry less, so instead of worrying, just put on your walking shoes and walk. Here is a seven day plan to get you out of the house and moving every day of the week.

1. Take a thirty minute walk as a stress buster

   Move briskly and put a spring in your step. It won’t hurt to have a smile on your face. It’s been shown that it lifts our spirits to wear a smile rather than a frown or a glum face. Head out the door in your most comfortable walking shows, and imagine a straight line running from your shoulders to your hipbones and through your ankles. When your posture is correct your muscles relax and you can breathe better.

2. Take a forty minute walk

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   Warm up for ten minutes at a slower pace, then move briskly for the next twenty minutes, slow down for one minute, and continue alternating .Picking up the pace will distract you from negative thoughts that can lead to heart disease.

3. A slow thirty minute walk

   Take it easy and beware of your surroundings. Don’t hang your head down as you walk. Instead focus on the trees in the distance, the close-up car passing. This exercise will put the world in the proper prospective and triggers an internal reaction that will pull you away from anxiety and stress.

4. Fifty five minute walk

   Go longer and further, speed isn’t important here. Just go further than usual. The more distance you cover the more calories you burn. A long walk will release feel-good serotonin and beta-endorphin, lower heart rate and blood pressure, and improve circulation.

5. Thirty minute walk

   Meditate on this walk. Begin with ten minutes of breathing out for six steps and breathing in for six steps, always through the nose. For the rest of the walk visualize a water fall going down your spine washing away the tensions of the day. Taking deep breaths from your belly will increase your energy level.

6. Forty minute walk

   Scan your body, walk ten minutes at a comfortable pace. Then think about relaxing every body part, from the top of your head down to your toes. Take your time and imagine each muscle relaxing, repeat. This exercise will ease the tension that builds up in your neck and back.

7. Thirty minute walk

   choose your speed, Breath deeply and fully from your belly, and concentrate on every exhalation for your entire walk. This is harder than it sounds but it is worth it. Focusing on each breath will reduce the chatter in your brain, and prevent your mind from drifting.

For better walking posture, do this before your walk to release back and shoulder tension. Do it anytime you need to ease body and mind.

1. Kneel on all fours, with your shoulders above your wrists and hips above knees. Walk hands forward a few inches.
2. Exhale and lean buttocks toward heels without letting elbows touch the ground, Drop forehead to floor.
3. Breath deeply, feeling the spine lengthen in both directions. Hold from thirty seconds to a minute.