34A (w music): 10-Minute Quick Refreshing Walk

Hey Walkers! 

Today’s walking workout is quick and energizing. Improve your mood, laser focus, and feel more creative, all in just 10 minutes. 

Walking is like a natural  espresso shot for your mind and body– minus the caffeine crash. Whether you're squeezing in a walk during a break or just before a presentation, or while your kids are doing their homework, this short walk will make you feel amazing.

And look for more of these quick “lunch time” walks that help you feel great and oh so happy. 

• Short walks give huge boosts to your energy and focus
• Have some fun with it and make up stories about things you see on your walk – like, those shoes hanging from power lines? Why? 
• Get fresh oxygen and reduce stiffness from sitting all day

Walking is totally free and doable for most people.

This podcast for walking episode has background walking music to keep you on beat and moving to the tempo. If you prefer no music, check out episode 34B. There’s a bell at the halfway point so you can turn around and head back. 
 
So, grab those walking shoes, shake out any tension, and let this walking podcast give you the mood and energy boost your crave.  

Transcript

kay, if you're walking outside today, start at a warm-up pace. Today's a 10-minute walk. We're going to do a 10-minute refresher walk—not refresher like you forgot how to walk, but a refresher to energize you, get you moving and going. And it's better than a Starbucks Refresher.

In fact, 10 minutes of walking can boost your mood and energy levels. It's like a natural espresso shot for your brain, without the cost and caffeine crash. You can walk inside, outdoors, or go up and down your stairs. As long as we keep moving, we're good. Often, we don't have time for a longer walk, so we'll do some shorter ones. That way, when you're pressed for time, just pop in this podcast and head out on your lunch break, regular break, or whenever you find 10 minutes for yourself. Take a deep breath in through your nose, relax your stomach, fill up those lungs, and exhale through your mouth. As you exhale, tighten your stomach a bit to exhale all that stale air.

You're going to go at a very comfortable pace, stand tall, and relax your shoulders. Let's get moving. Shake out your hands a bit.

Even if you don't have much time to exercise, these little 10-minute breaks will really refresh your mind and body and get your blood flowing. I always talk about getting your blood flowing. When we sit all day, we become stale and compacted, and our blood pools in our limbs.

Just getting out for 10 minutes is so much better than doing nothing. It helps clear your mind, helps you focus, and gives you a bit more energy. If you're in a stressful situation, it can clear your mind and help you step away from that situation.

Go just a little faster. Roll your shoulders backward, then forward.

You're going to find a natural rhythm with your steps. Think step, step, step. Remember, each step you take is towards a healthier you and a clearer mind. For me, it means less crankiness. Take another deep breath in and exhale all that stale air out. Really feel how good it feels to walk and move your body.

Shake out your hands—yes, I say that a lot.

Put on a little smile. Smile at the people and dogs around you. I've noticed sometimes people don't smile back, so I prefer to smile at dogs. Or if you see cats, smile at them too.

Whenever we're stuck in a creative project or can't focus, a quick walk can increase your creativity by up to 30%. So today, let's get those creative juices and focus flowing, clear our minds, and have a better day.

10 minutes makes a huge difference. Pick up your speed a bit, and keep breathing steadily. We're not doing intervals today, just aiming to get moving and feel more refreshed. As you walk, try to spot something unusual along your path. For example, I often wonder why there are shoes hanging from power lines or a lone shoe on the side of the road. A couple of weeks ago, I even made a quick video of two tiny bottles of Fireball Whiskey I found on the side of the road. So, as you walk, imagine a fun story behind these odd sights.

Take another deep breath in through your nose and fill up those lungs. Exhale and tighten your belly.

Swing your arms naturally. This helps pick up a good rhythm, and that's our focus for today: just getting out there and moving.

Another deep breath in. Exhale. Tune into your body. How does it feel? Where is it tight? Try to release any tension. Get in the habit of walking when you're stressed, overwhelmed, or blocked. It reduces stress, can lower blood pressure, and is like giving your heart and body a little hug. Do something good for yourself.

Honestly, I'd rather have a Krispy Kreme donut or a specialty donut than a Dunkin' Donut (those are gross). A donut feels like a hug for a moment, but then the sugar crash hits. Instead, when you feel that caffeine or sugar crash, get out and do a 10-minute walk—even 5 minutes helps.

Maintain your pace, keep breathing, and move your arms rhythmically with your body. It's important to fill our lungs and get enough oxygen—often, we don't breathe deeply enough. Oops, I need some talking lessons today!

Whatever, I just go with it. It comes out as it comes out.

Notice how your feet hit the pavement. Walk softly, but how do your legs feel? Are they strong? Try to squeeze your glutes but keep your feet relaxed. Again, look for that something unusual along your path.

 You'll spot something interesting if you're paying attention. Just the other day, I went to give my cat medicine and couldn't remember which bowl I put it in because I wasn't paying attention. If you stay observant, you'll see something different every time. Make up a story in your head—it's a fun game to play on your walks.

Go a bit faster. Keep your breathing steady.

If it's sunny, feel the sun on your skin. If it's cold, rainy, or windy, fight against the elements. Be aware of your senses and surroundings.

Just walk briskly, breathe deeply, and clear your mind. This moment is for you. I hope you've put your phone on 'do not disturb.'

It never fails—the only time people call me is when I'm in the bathroom or about to go for a walk. It's like my phone rings the minute I enter the bathroom. Take another deep breath in.

Think about what you're grateful for. It can be hard to focus on gratitude when we're in the midst of something, but find one thing you're grateful for. I'm always thankful that my body can do a lot of what I ask it to. Sure, I'm out of shape now. I used to be in fabulous shape and haven't been lifting weights or spinning, but I'm getting back to it. However, walking is a good first step toward a bigger fitness program—and it's enough by itself. My great aunt in her mid to late 90s walks every day. Most of my family members in Norway walk everywhere and are going strong, probably stronger than me. Take another deep breath in through your nose, fill those lungs, and exhale through your mouth.

Roll those shoulders backward and forward.

Take another deep breath in. Feel that oxygen filling your body, bringing fresh energy. Exhale any stale air or tension. Slow down your pace a bit now.

Remember, we only have 10 minutes. You're like, "What?” Yes, only 10 minutes. But you can do this several times a day. I'm going to try to record more of these because they're quicker than me deciding what to blab about.

It's really good to get that oxygen flowing and your body moving. Sometimes I get too comfortable working at my desk and don't want to get up. Now, slow down a bit.

As you got ready for your walk, how did you feel? Did you not want to do it? Were you looking forward to it? Make it a habit. Set a timer or alarm every day. Use your Alexa or Google Nest—but I won't say its name in case it starts talking to me. Set an alarm to remind you to walk. Start with a 10-minute walk every day. If you don't feel like it, that's the perfect time to force yourself to do it. I can virtually guarantee you'll feel much better afterward.

You'll feel refreshed, happier, and more focused. You won't forget which bowl you put the medicine in or why you walked into a room. Slow down a bit more, but keep breathing, and take these walks regularly.

Try to do them as often as you can, whether it's walking your dog, going to the store, or walking to Starbucks. Just doing this walk today is more than many other people do. People think about it but don't actually do it. Getting out there is the hardest part, but once you do, it feels so good. Sometimes, once I'm out walking, especially in nice weather, I just don't want to stop. In which case, you can do a longer walk—I have plenty of those.

Take another deep breath in and exhale. Slow down a bit more. When you get back, since we didn't work too hard or too long, you can go right back to what you were doing. Maybe do a quick stretch and drink some water to stay hydrated.

As you go out for these walks, ust post a picture of the fun, odd thing you saw, the dog you encountered, your shoes, or even the sun. Then tag me in it. I'm @YourWalkingPodcast on Instagram or use the hashtag #WalkTalkWithHelen. I'm not always on Instagram, but I'll try to be more active.

Share this podcast with a friend so they can walk with you, even if they're across the country. Then, share with each other how you felt. I'll see you next time.