Walk A Way

One of the best exercises you can do on a regular basis is walking.

It's a great way to take a few minutes for yourself, get outside and breathe some
fresh air. Even in the winter months, I try to get out on days when it's not too cold
and walk for 45 minutes to an hour, at least three times per week.

You don't have to do that much to reap the benefits. If you only have time, or
stamina, for 15 or 20 minutes, you should still go for it.

I used to think that walking was too "low key" to benefit me. I put all of my time
and effort, aerobic-wise, into running or riding the stationary bike.

One summer, I did some volunteer work in Costa Rica. We were working in
a small town called Los Tornos, near the Monteverde region up in the central
mountains. (If you've been to Costa Rica, you've probably been to Monteverde.)

Most of our work was done outdoors. We did a lot of walking (up and down hills)
and took most of our meals outdoors as well.

About halfway through the trip, I realized that I felt fantastic.

I figured out it was the combination of clean, clear mountain air; walking a lot every
day; and being outdoors most of the time, surrounded by incredible natural beauty,
rather than cooped up in an office.

Prior to the trip, I had been worried about my conditioning levels falling off. I had a
fight coming up within 4 weeks of returning (talk about bad timing!). And, given our
schedule, I knew I would not have time to work out.

Well, when I arrived home, I was in better shape than ever. I was able to run longer, lift more, spar more rounds -- I felt like a new person.

This sold me on the benefits of doing a lot of walking in the fresh air.

You can take your walking up a notch by doing it the "deep breathing" way.

In the Secret Power of Dynamic Energy Exercise Course, Volume 1: Invigorate
& Rejuvenate, I teach a method of complete breathing that you can use to maximize the benefit you receive from aerobic types of exercise, such as walking, running, biking, etc.

A simple cadence to follow is to inhale through your nose for a count of 4; hold for
a count of 2; exhale through your nose for a count of 6; hold for 2; then repeat.

Breathe into and out of your lower abdomen. Picture and feel your lungs filling
up, then emptying out, completely as you cycle through each breath.

Try to inhale and exhale through your nose as long as possible. In fact, if
you are beginning an exercise program, breathe through your nose only. If you
start to have trouble doing this, slow down your pace until you recover.

If you are already fit, or have been walking for awhile, you can enhance the
effects of your walking by adding hills into the mix. Charge up the hills at a fast
pace, then slow your pace coming down the hill.

Again, try to maintain nose-only breathing for as long as possible.

If you are really working the hills, you will naturally get out of breath and need
to pant through your mouth. The key is to regain control and return to nose
breathing as quickly as possible.

You can apply the same method to your running, biking, or any aerobic activity,
for that matter. In fact, nose breathing is used by some elite trainers when
working with their clients.

It really forces you to maximize the use of your lungs. In return, you get even
more out of your walk or run than ever before.

You Can Do It!

Best,
Karen Van Ness

P.S. Another important benefit of walking with deep breathing is that it heats
up your metabolism way more than just plain old every day walking. If you're
planning on losing some weight this year, this is a great way to start.

P.P.S. In a few days, I'll be telling you about another great way to achieve
your weight loss goal this year. Stay tuned.....

Copyright, KVN Enterprises, Inc.

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Consult a physician before starting this or any exercise or nutrition program, especially if you are pregnant, nursing or have a preexisting medical condition.