Spring clean yourself – get out in nature for a walk and eat whole foods for the energy you want and need at this time.
A spring cleaning plus a walking routine can be a great start to the warm weather season.
Walking is one of the most natural forms of exercise available to us. It requires no special equipment and you can do anything at any time. But the benefits also go beyond the mere conformity of the body; Walking can improve your mental health, boost your immune system and even help you maintain a healthy weight.
Walking is a serious exercise. This way, when you walk, you’re using resistance from your body, which helps build and maintain bone density. And if you want to challenge yourself a little more on your walks, you can carry a bottle of water in each hand, or a set of small hand weights or anklets to safely and gently increase your heart rate.
Making sure that you maintain and improve your bone strength and density is important as you age, because bone loss can occur and can lead to osteoporosis with an increased risk of fracture. Having a regular and scheduled walking habit can help prevent these issues while maintaining a strong overall framework and healthy bones.
Walking can also improve heart health. It helps get the heart pumping and increase blood flow throughout the body. This can help lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular function. And since walking is a low-impact exercise, it’s gentle on your joints, which is good for those with conditions such as arthritis.
In addition to all the physical benefits, walking can also have a positive impact on mental health. Studies have shown that walking 30 minutes a day can reduce symptoms of depression and anxiety, boost hormones and energy levels, and improve cognitive function.
Is there a difference between walking around the house or walking outside? Well indeed. A growing body of research shows the positive effects of going out for walks in nature, reducing stress and promoting healing. Walking outdoors also allows you to connect with the natural world and reap the peaceful and restorative effects of being in green spaces. But every walk is good, so if the weather or the fall means a man walking, it’s your choice – do it.
To maximize the benefits of walking, combining it with a healthy eating plan is key. A clean source approach that includes fresh, whole foods like fruits, vegetables, lean proteins, healthy fats, and whole grains will give your body the proper nutrition it needs. These key types of foods are packed with vitamins, minerals and other important nutrients your body requires to help keep inflammation down, helping you feel your best.
A spring clean eating approach is also about avoiding processed and refined or sugary foods and alcohol. But try to drink plenty of water throughout your day when it is recommended with whole foods. Remember, eat clean, keep whole foods, keep your body hydrated, not a gimmick or quick fix. You can establish healthy habits that are long term as you age. Our goal is to create a healthy, active and sustainable lifestyle so you can feel good about it.
Here’s a spring tip: kick off the season by walking three to four times a week for at least 30 minutes at a time. Get out and enjoy nature, breathe in the fresh air and admire the beautiful views before you. Take it all in and absorb the moment.
And remember that by incorporating clean, whole foods, you feel refreshed and ready to take on whatever the rest of the season and summer has in store for you.
Juan Medrano is a certified functional aging specialist. John, owner of the Movimento Opportunitas in Saint Albert.