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Hayseeds Creative

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Category: exercise

Why 10,000 Steps?

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I used to think 10000 steps a day was more than I could handle—some days I barely logged a thousand steps. Really! I wasn’t walking a lot. I was going from my home to my car, then parking close to the door at work and to my sedentary desk job. At the end of the day the process would be done in reverse. I thought I was getting enough steps in —I swam at the pool and I rode my bike but that was about it. The health club I belonged to held a month-long 10,000 steps challenge for the members. I admired my friends who monitored their steps on their smart watches, and logged in impressive numbers of steps throughout the challenge. The concept was interesting, but with my schedule, I just couldn’t seem to bypass 5,000 steps in one day.

Then I got a new job. It required me to be on my feet most of the time working with customers. Suddenly, my feet hurt. I needed better shoes. I quickly found out shoe choices were a hot topic among my coworkers. The better the shoe for walking, the less you ached at the end of the day! I quickly found good sneakers. Soon I was logging more than 10,000 steps a day. A lot more. Most days I would log 22,000 steps.

I had always wondered why experts chose 10,000 steps. I discovered for me, 10,000 was equal to walking about five miles—so I became more active. Yay! But my research also shows there’s science behind the actual number.

  • A study in JAMA Neurology found a possible link between walking 10,000 steps per day and a reduced risk of developing cardiovascular disease, 13 types of cancer, stroke, and heart failure. 
  • Research indicates a link between walking and improved mental clarity and the creative flow of ideas.
  • A study of over 72,000 people found that walking 9,000–10,000 steps per day may reduce the risk of death by more than a third.
  • Walking an extra 10,000 steps per day can burn 2,000–3,500 calories per week, which could lead to weight loss depending on your weight and exercise intensity.

I still try to get in 10,000 steps per day, no longer for health reasons but because I enjoy it and my canine companion does too!

It’s all about choices

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The R3 Weight Loss Plan is an easy-to-follow lifestyle that allows you to eat foods you already enjoy without counting calories, grams, or ounces.
With R3, you can:

· Have the flexibility to eat a variety of foods from the Yes List!

· Indulge on 20% of your food intake with items from the No List.

· Enjoy activity for at least 15 minutes a day!

· Learn how to live and sustain a healthy lifestyle.

· Share R3 with someone else to help them reach their weight loss goals!

Success achieved the right way will always last!

Contact me to learn more

Ready for the new challenge!

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I’m ready…received my R3 delivery today.
I just need to review the R3 plan again. I’ve already printed out the Yes/No food lists for when we begin next week. I am ready to continue my wellness journey!

Would you like to join me in getting healthier? Let me know!

FIT FOR FALL

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Are you tired of yo-yo dieting and desire to eat in a healthier manner? Allow me to share with you about R3 and the company behind it.

I lost over 100 pounds in 2022 using my Company’s R3 program for a healthier style of eating. I still follow the plan and the weight hasn’t found its way back to me — and it never will. I am now working on the final 20 pounds.

Have You Tried Walking Meditation?

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“Walking Meditation” creates an additional purpose so that walking is more than just exercise. Walking meditation bridges the gap between physical activity and mental stillness. It syncs each step with your breath, bringing awareness to the sensation of movement, and the touch of your feet on the ground.

How to Practice Walking Meditation

  1. Find a Suitable Location: A quiet park, beach, or even a secluded path in your backyard can work.
  2. Start with Intention: Begin by standing still, taking a few deep breaths, and setting your intention for the walk.
  3. Sync with Your Breath: With each step, inhale and exhale. For instance, take three steps while inhaling and three while exhaling.
  4. Stay Present: Focus on the sensation of your feet lifting off, moving through the air, and making contact with the ground.
  5. Mindful Observation: Observe your surroundings—the chirping of birds, the rustling of leaves, or the breeze on your face.

Benefits of Walking Meditation

  • Enhances mindfulness and concentration.
  • Offers physical benefits of walking, like improved circulation and cardiovascular health.
  • Helps in grounding and connecting with nature.
  • Acts as a refreshing break from the routine of seated meditation
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Getting Fit for Fall

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Do you have trouble sleeping, a sugar addiction, moving your body, drinking water, brain fog, or even relationship challenges?
I invite you to join a fun and supportive R3challenge It starts on Oct 7. I’m looking for 7-12 people who want to do this with me.
Call me or message me so that I can send you the link.

Regular Physical Activity Helps to Prevent Cancer

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You already know that regular physical activity helps to control weight, maintain healthy blood sugar, elevate mood and strengthen the immune system. But, there wasn’t much research directly linking exercise with cancer prevention – until a landmark study in 2016.

An eye-opening study at JAMA showed that exercise can decrease the risk of various types of cancer by 20%!

You don’t have to be an elite athlete or marathon runner to benefit. Scientists concluded that we should get at least 150 minutes of moderate activity or 75 minutes of “vigorous” activity every week.

In other words, a half-hour stroll, five days a week, could produce cancer- preventive benefits. And research suggests the benefits could be even better than we realize!

Getting and staying active is a powerful tool in your arsenal of weapons against cancer. Make exercise as enjoyable as possible, be consistent and you will enjoy the lifelong benefits!

𝗜𝘁’𝘀 𝗯𝗲𝗲𝗻 𝗮 𝗹𝗼𝗻𝗴 𝘁𝗶𝗺𝗲 𝗰𝗼𝗺𝗶𝗻𝗴.

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I never thought I would look in the mirror and love what I saw looking back ever again. I thought those days were far behind me. Guess what? I’m looking better than ever! Stay tuned as I will be sharing in the near future.

By the way, why plan has a six week challenge beginning on Monday, June third. I can help you get registered. Give it six weeks, I guarantee you will love seeing the changes.

May is Mental Health Awareness Month

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Conditions That Change Your Brain 

Mental Health is a HUGE topic, and yet most don’t realize how many different conditions can impact your Brain Health.

  • Alcohol — Over time, drinking too much can damage your brain. Research shows that alcohol can shrink
    certain parts of your brain, too.
  • Migraines — Research shows that chronic migraines might cause you to lose some gray and white matter.
  • Concussions — With an impact to the head, the brain slides and bumps into the inside of the skull. This bruises the brain and tears nerve tissue. Concussions shake up the balance of chemicals in the brain, harming nerve cell function and triggering inflammation.
  • Meditation — One study found that meditating for two months increased gray matter in parts of the brain that control emotions and learning. It can reduce inflammation in the brain and protect against Alzheimer’s disease.
  • Exercise — Exercise pumps blood to the brain, and that delivers oxygen and nutrients. It stimulates the release of proteins keeping brain cells healthy and help grow new ones.

The list goes on: PTSD, Depression, Strokes, Aneurysms, MS, ADHD, BiPolar Disorders and more. But knowing the impact helps us be more motivated to be proactive in taking care of our brain!