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For individuals who have decided to start exercising for fitness and health, walking is a great place to start. Can planning a walking exercise schedule help individuals maintain a fitness routine and improve endurance and speed quicker? Walking Exercise Planning Schedule While any amount of walking benefits health, individuals can increase the benefits by walking more per week or by increasing the pace. Brisk walking for 30 minutes per day, totaling 150 minutes per week, is recommended by health experts to decrease risks for heart disease, stroke, diabetes, and other conditions. (Centers for Disease Control and Prevention. 2022) - Individuals with ongoing health conditions should talk to their doctor before starting any new exercise program.
- Beginners are encouraged to focus on using proper walking posture and technique to steadily improve strength and endurance.
- The increased duration or intensity can help if weight loss is a goal.
- Improving diet is also necessary for the best results.
- Individuals can build healthy walking habits by tracking walks.
Schedule Checklist - Individuals can walk outdoors, indoors, or on a treadmill.
- Wear proper athletic shoes and clothing.
- Check walking posture.
- Walk at an easy pace for a couple of minutes before picking up speed.
First Week An example of what a walking exercise schedule can look like, but it's advised to consult a professional trainer to develop a personalized fitness plan. - Start with a 15-minute walk at an easy pace.
- Walk five days the first week.
- Building a healthy habit is the goal, so consistency is important.
- Spread out rest days, like making days 3 and 6 rest days.
- Weekly goal - 60 to 75 minutes
Second Week - Add five minutes, so the walk time increases gradually.
Or, individuals can extend more on some days, followed by a rest day. - Weekly goal - 80 to 100 minutes
Third Week - Add five more minutes with each session, so the walk increases to 25 minutes.
- Weekly goal - 100 to 125 minutes
Fourth Week - Add another five minutes to increase the walk to 30 minutes.
- Weekly goal - 120 to 150 minutes
Individuals who find any week to be difficult are suggested to repeat that week instead of adding time until they are able to progress naturally. Once able to walk for 30 minutes at a time comfortably, individuals are ready for a variety of different walking exercise workouts to add intensity and endurance. A weekly walking plan can include: - Longer walks
- Higher-intensity walks
- Speed-building walks
Beginner Walking Speed An individual's objective should be brisk walking to achieve a moderate-intensity workout. This is the intensity that is associated with the most health benefits. Brisk walking should feel like: - Breathing is heavier than normal.
- Able to carry a full conversation while walking.
- Not out of breath. (Siti Ruzita Mahmod et al., 2018)
- If the speed is slower and the heart rate is lower during the initial weeks, this is normal.
- The first goal is to walk for 30 to 60 minutes a day without injury.
- Adding speed and intensity gradually.
- Staying consistent in regularly walking before trying to walk faster and longer.
- Using proper walking posture and arm motion will help in faster walking.
- To reduce the risk of injury, gradually increase the length of the walk or pace, only changing one component at a time.
Individuals may consider joining a walking group or club to have others to walk with and an incentive to maintain regular walking. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Centers for Disease Control and Prevention. (2022). How Much Physical Activity Do Adults Need? Retrieved from https://www.cdc.gov/physicalactivity/basics/adults/index.htm Centers for Disease Control and Prevention. (2022). Measuring Physical Activity Intensity. Retrieved from https://www.cdc.gov/physicalactivity/basics/measuring/index.html Centers for Disease Control and Prevention. (2022). Target Heart Rate and Estimated Maximum Heart Rate. Retrieved from https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm Mahmod, S. R., Narayanan, L. T., & Supriyanto, E. (2018). Effects of incremental cardiorespiratory exercise on the speech rate and the estimated exercise intensity using the counting talk test. Journal of physical therapy science, 30(7), 933–937. https://doi.org/10.1589/jpts.30.933
Individuals that engage in a regular fitness regimen can begin to lose interest and motivation. Can knowing the signs of exercise burnout help individuals rediscover their motivation? Exercise Burnout When maintaining fitness and health becomes a chore and doing anything else is better than working out, individuals could be experiencing exercise burnout. Here are a few signs an individual is getting burned out. Procrastination One sign is constantly putting things off. - An individual may put on workout clothes, set up the equipment, etc.
- However, the workout never happens as the individual continues to find other things to do.
- At some point, they decide it's too late and they'll work out tomorrow.
Solution Simplify the workout. Make some small goals or adjustments and keep the workout light. (Nemanja Lakicevic, et al., 2020) An example could be: - Focus only on stretching.
- Take a walk around the block.
- Go up and down some stairs equivalent of a few laps.
- Do 10 pushups, 10 squats, and 10 lunges, or other exercises and that's it.
No Longer Interesting When burned out, exercise is not interesting and disenchanting. (Franklin Velasco, Rafael Jorda. 2020) Trainers will suggest finding something positive about the workouts. Solution Switch to a new or different activity. (Nemanja Lakicevic, et al., 2020) - When the interest and passion are nowhere to be found don't engage in the usual workouts, as this can further decrease motivation.
- This is the time to change up the routine and go for a leisurely bicycle or rollerblade, skateboard, etc., session.
- Go to a park, just walk around, and forget about exercise just taking in everything.
- Play a game with a friend or toss a ball around.
Exhaustion Not just physical, but mental fatigue could be a sign of exercise burnout. Solution - Rest.
- Individuals may think they have to work out every day and stick to the regimen or else they've failed.
- This type of mindset can lead to burnout and added stress.
- The body and mind require adequate recovery time.
- Forget about structured exercise for a day, and see how the mind and body feel the next day.
- Two or three days off in a row can make a significant difference in motivation and offer a new perspective on the workout routine.
Low Energy Levels After Exercise Workouts, although tiring in a good way, should energize the individual. Most workouts should leave the body feeling better than before. When the body feels worse or energy levels are low, this could be a sign of overtraining that could lead to exercise burnout. Solution - This could be the time to ease off of the fitness regimen.
- Forget intense workouts and/or heavy-weight training.
- This is the time to soothe the body.
- Light yoga workouts or Pilates could help.
- This is a form of active recovery, allowing the mind and body to rest from the overwork.
Mood Changes and/or Irritability When the mind and body are overworked and over-trained, it can cause moodiness, irritability, and frustration that leads to burnout. Solution Do something that feels good. This could include: - A therapeutic massage.
- A spa session.
- Taking a long nap.
- Soaking the feet.
- Taking a therapeutic bath.
- Meditation
Burnout can happen, the objective is to keep the solutions simple like taking a few days off or trying something new to come back feeling refreshed and energized. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Lakicevic, N., Gentile, A., Mehrabi, S., Cassar, S., Parker, K., Roklicer, R., Bianco, A., & Drid, P. (2020). Make Fitness Fun: Could Novelty Be the Key Determinant for Physical Activity Adherence?. Frontiers in psychology, 11, 577522. https://doi.org/10.3389/fpsyg.2020.577522 Velasco, F., & Jorda, R. (2020). Portrait of Boredom Among Athletes and Its Implications in Sports Management: A Multi-Method Approach. Frontiers in psychology, 11, 831. https://doi.org/10.3389/fpsyg.2020.00831
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For older individuals experiencing posture problems, slumping, slouching, and upper back pain, could adding rib cage exercises help bring relief and prevent the condition from worsening? Improved Posture It's common to associate a collapsed upper back posture with age, but other factors can also contribute to the problems. (Justyna Drzał-Grabiec, et al., 2013) The rib cage and the pelvis are important to body structure and comprise much of the core. If these bone structures become misaligned due to unhealthy posture, the muscles that attach to them become tight, weak, or both, and the surrounding muscles have to compensate, causing a worsening of the condition and further injury. - Unhealthy postures can be caused by a rib cage that compresses down onto the pelvic bone.
- As the upper back slumps or compresses, height can begin to decrease.
- Posture awareness exercises can help lift the rib cage off the pelvic bone.
Rib Cage Exercises This exercise can be done sitting or standing. A daily routine can help improve posture and relieve back problems and pain. - The sitting version helps keep the focus on doing the exercise right.
- The standing version challenges body awareness, allowing the individual to feel how the rib cage and upper back movements affect pelvic and lower back posture.
- To begin, it is recommended to start in a sitting position.
- Once the basics are learned, then certainly progress to standing.
Exercise - Position the pelvis so it is in a slight forward tilt.
- This forward tilt will exaggerate the low back curve slightly while tightening the lower back muscles in a good way.
- Establishing and maintaining this curve in the sitting position should feel natural.
- Inhale and exaggerate the upward lift of the rib cage.
- Inhaling causes the spine and ribs to extend slightly.
- Exhale and allow the rib cage and upper back to return to their natural position.
- Repeat up to 10 times once or twice a day.
- For this exercise, use breathing to develop the rib cage's lift and carriage incrementally.
- Don't max out on the spinal extension.
- Instead, focus on how breathing/inhaling supports the movement of the ribs and upper back and develops the muscles from there.
- Try to lift the rib cage equally on both sides as the body allows.
With practice, individuals will realize the healthy posture changes and increased distance between the ribs and pelvis. Guidance and Variation - Perform the exercise with the back against a wall for upper back guidance.
- Another variation of the pelvis and rib cage posture training exercise is to raise the arms.
- This will create a different posture awareness training perspective.
- Focus on rib cage movement when the arms are raised.
- Does lifting the arms make the exercise easier, harder, or different?
- To enhance posture improvement, stretch the pectoral muscles.
Yoga Individuals looking for more ways to strengthen healthy posture should consider yoga. A study published in the International Journal of Yoga suggests that a great way to activate the core may be to include a variety of yoga postures into the routine. (Mrithunjay Rathore et al., 2017) The ab muscles attach to various places on the rib cage and play a role in posture, alignment, and balance. The researchers identified two muscles, the external obliques, and the transverse abdominal, as key to a healthily aligned posture. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Drzał-Grabiec, J., Snela, S., Rykała, J., Podgórska, J., & Banaś, A. (2013). Changes in the body posture of women occurring with age. BMC geriatrics, 13, 108. https://doi.org/10.1186/1471-2318-13-108 Rathore, M., Trivedi, S., Abraham, J., & Sinha, M. B. (2017). Anatomical Correlation of Core Muscle Activation in Different Yogic Postures. International journal of yoga, 10(2), 59–66. https://doi.org/10.4103/0973-6131.205515 Papegaaij, S., Taube, W., Baudry, S., Otten, E., & Hortobágyi, T. (2014). Aging causes a reorganization of cortical and spinal control of posture. Frontiers in aging neuroscience, 6, 28. https://doi.org/10.3389/fnagi.2014.00028
Individuals striving to be healthy may not know where or how to start. Can hiring a health coach help individuals start their wellness journey and reach their goals? Hiring A Health Coach It's easy to get caught up in the desire to make changes, but it is another thing to actually set a consistent plan in motion. Hiring a health coach can help individuals understand the information, develop an effective wellness routine that suits their lifestyle, and achieve health and wellness goals. A primary healthcare provider could be a resource and have referrals to reputable health coaches in the area. What Do They Do? Health coaches are experts in helping individuals reach health and wellness goals. This can be: - Reducing stress
- Improving self-care
- Focusing on nutrition
- Starting exercise
- Improving quality of life
A health coach helps create a plan and makes it happen. - Health and wellness coaches use motivational interviewing and evidence-based approaches to empower individuals in their wellness journey. (Adam I Perlman, Abd Moain Abu Dabrh. 2020)
- They help identify areas that need improvement, develop a plan, and encourage the individual all the way like a personal fitness trainer.
- Health coaches work with physicians and/or other health professionals in a clinical setting or as individual providers.
- Their role is to provide a holistic approach to health and wellness.
Services Provided Health coaches can provide and assist with: (Shivaun Conn, Sharon Curtain 2019) - Diet and nutrition
- Exercise, movement
- Sleep
- Mental and emotional health
- Occupational wellness
- Relationship building
- Social skills building
A health coach is someone who helps organize and balance various aspects of an individual's life so they can learn to maintain optimal health. - They will help overcome barriers when struggling.
- A health coach listens and provides support for whatever an individual's goals may be.
- A health coach is there until the goal is reached.
Qualifications It is important to ensure the providers being considered have the necessary qualifications. Because some certification programs offer a focus on specific areas like nutrition, it's recommended to identify what is needed before choosing a health coach. Health coaches do not need a university degree, however, many certifications are affiliated with colleges and have educational partnerships that qualify coursework and award college credits. Training to become a health coach consists of: (Shivaun Conn, Sharon Curtain 2019) - Health
- Fitness
- Goal setting
- Coaching concepts
- Nutritional concepts
- Motivational interviewing
- Stress management
- Changing behaviors
Health Goal Examples Health coaching is not a one-size-fits-all approach. A primary healthcare provider or physician provides a diagnosis and medical plan, and a health coach helps guide and support the individual through the plan. However, hiring a health coach does not require a medical condition to employ services. A few examples of health goals that health coaches address include: - Improving quality of life
- Reducing stress and management
- Lifestyle habits
- Weight loss
- Exercise
- Physical activity
- Emotional and psychological health
- Quitting smoking
Finding a Health Coach A few things to consider. Health Goals - Determine goals and expectations.
- There are many types of health coaches and some may specialize, therefore try to determine the expertise needed to achieve the goals.
Budget - Determine how much money will be invested, as many insurance providers do not cover the cost of a health coach.
- Health coaches may charge between $50 to $300 per session.
- Some will offer packages, memberships, and/or discounts.
Certifications - Look into their certification.
- Is it accredited?
- This will ensure choosing a coach who has received the training and expertise needed to provide quality care.
Compatibility - Consult with potential coaches.
- Ask questions and see if they are compatible with specific health goals.
- Interview as many as needed.
Availability/Location - Virtual sessions, in-person meetings, and/or a combination?
- How long are the sessions?
- Frequency of meetings?
- Finding a coach that is flexible and convenient will help maintain a healthy coach/client relationship.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Perlman, A. I., & Abu Dabrh, A. M. (2020). Health and Wellness Coaching in Serving the Needs of Today's Patients: A Primer for Healthcare Professionals. Global advances in health and medicine, 9, 2164956120959274. https://doi.org/10.1177/2164956120959274 Conn, S., & Curtain, S. (2019). Health coaching as a lifestyle medicine process in primary care. Australian journal of general practice, 48(10), 677–680. https://doi.org/10.31128/AJGP-07-19-4984
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Walk to stay healthy! Use proper techniques and don't forget to track your walks. Improve diet as well to get the best results with walking. For answers to any questions you may have, call Dr. Alexander Jimenez at 915-850-0900 or 915-412-6677