Walking + for Health and Fitness

Description

The Walking + techniques in this book are especially useful for people who work at a desk, need to exercise but are reluctant exercisers and who want more from their efforts. This book will assist in its 11 practical techniques that you can do at the same time as walking. You will also find a snapshot about our human evolution, explaining why we are more sedentary as a species and the reasons for needing regular movement, especially walking, to remain healthy. To help you along the way, in addition to the step by step exercises, there is a motivational journal and a handy, simple to use Ready Reckoner to log your progress and the exercises you like most, to repeat again, and again, and again .... 1. Introduction 5 2. At the Mercy of Our Ancient Genes:AKA Why Are We So Couch Potato-ey? 11 3. Death by Desk: The Case Against Sitting for Too Long 19 4. Benefits of walking for health and wellness 25 5. Next steps and Personal Log 35 6. + Basic Walking Good Practice:Alexander Technique and ‘Grounding’ 49 7. + Breath 57 8. + Eye Yoga 63 9. + Brain: Clearing the Fog 71 10. + Heart Function: Clearing the Arteries! 77 11. + Mindfulness: For Mental Wellness in the Moment 83 12. + Fitness: Assisting Weight Loss 91 13. + Tai Chi 99 14. + Meditations when Walking 105 15. + Three for the Price of One! Ancient Breathing Practice and Meditation when Walking 113 16. + Engaging the Senses: Just for Fun! 121 17. This is only the beginning… 127 Appendix A. Cut Out and Keep: Walking Exercises to Take With You 129 Appendix B. Summary Tables of Exercises and Diary 149 Sources 161