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Tag: physical activity

Leave Stress Behind with Mindful Walking

Wed, October 6, 2021 Published by

Ever wish you could leave stress behind? You can, and you don’t have to travel very far to do it.

Perhaps the easiest of all the techniques I teach is mindful walking. Although remarkably simple to do, it’s a very powerful form of walking meditation that can defuse stress within minutes. Mindful walking relaxes the body by channeling anxiety and nervous energy into physical activity and calms the mind by promoting focused awareness. And it’s versatile: You don’t need to put on hiking boots, leave civilization, or climb a mountain to experience this restorative power of walking. You only need a few minutes of time and some room to walk, as long as you’re willing to change your state of mind. The goal is to use walking meditation to gently shift the focus of your attention from worrying about the past or the future, and to focus on what is actually happening in the present moment.


Here is a simple mindful walking exercise you can practice whenever you need it:

  1. While walking, pay attention to your breathing. Use this focus on the breath as an anchor to stabilize your attention.
  2. Next, allow yourself to notice any sights, sounds, or physical sensations that may come up as you walk. Rest your awareness for a moment on that sight, sound, or sensation, then return your awareness to your breathing.
  3. If persistent thoughts distract you from your mindful awareness, simply notice them, then return your awareness to your breathing.

Here is a variation of mindful walking that uses your breathing to consciously connect you to the vast web of life on planet Earth:

  1. As you focus on your breath, following the instructions above, remember that plants release the oxygen that you’re breathing into your lungs, and that, in turn, you breathe out the carbon dioxide that the plants take in.
  2. In your mind’s eye, follow your breath as you exhale. Imagine that you can see the carbon dioxide molecules leaving your nose or mouth and flowing into the leaves on the plants nearest you as you walk.
  3. As you breathe in, envision yourself inhaling the oxygen that the plants are giving off. Picture the trails of oxygen flowing from the trees, grass, flowers and shrubs into your lungs. Take note of how your visualization of this very natural process affects your sense of the world around you.

Make Exercise A Habit

Sat, July 8, 2017 Published by

One of the best ways to stay physically active is to make it a life-long habit. Set yourself up to succeed right from the start by seeking to make exercise a regular part of your day. When it becomes a normal part of your everyday routine, like brushing your teeth, then you’ll be less likely to stop and will find it easier to start up again if you’re interrupted for some reason. If you can stick with an exercise routine or physical activity for at least 6 months, it’s a good sign that you’re on your way to making physical activity a regular habit.

Many of us lead busy lives, and it’s easy to put physical activity at the bottom of the “to do” list. Remember, though, being active is one of the most important things you can do each day to maintain and improve your health. Make it a point to include physical activities throughout your day. Try being active first thing in the morning before you get busy. Think of your time to exercise as a special appointment, and mark it on your calendar.

If it’s difficult, costs too much, or is too inconvenient, you probably won’t be active. You are more likely to exercise if it’s easy to do. Put your 2-pound weights, canned food, or exercise band next to your easy chair so you can do some lifting while you watch TV.

Do more of the activities you already like and know how to do. Walk the entire mall or every aisle of the grocery store when you go shopping. When you go out to get the mail, walk around the block. Join a gym or fitness center that’s close to home. You can be active all at once, or break it up into smaller amounts throughout the day.  On campus, there are many opportunities for classes, fitness center or walking around the campus with friends.

Physical Activity Wellness Challenge Continues

Wed, April 6, 2016 Published by

Congratulations to Lynette Miller (Accounting) who was the Week 1 winner of the Campus Fitness Club Annual Membership/Renewal and also to Ashley Black (Accounting) who was the Week 2 winner of the towel and water bottle combo package.

Reminder: Turn in your physical activity tracking sheet every Monday to HR.  A Week 3 winner will be drawn Tuesday, April 19th for a pair of primo sports headphones!

All staff members are encouraged to participate.  Every week is a new week and you participate any week or every week.

For a list of the weekly prizes and another copy of the tracking sheet, please see attached or check out the bulletin boards by the time clocks!

Physical Activity Prizes and Tracking 2016

Physical activity may protect older people from brain damage – Medical News Today

Tue, April 28, 2015 Published by

A new study has demonstrated that older people who remain physically active could be protecting themselves from brain damage associated with movement difficulties.

Source: Physical activity may protect older people from brain damage Medical News Today

As part of our Success Matters program, we find interesting articles across the web, which demonstrate how active older adults may continue to be successful and live longer, healthy lives.