Page 60 - Diabetes

the genes in half. The researchers also noticed that even quiets, we get a sense of what else might be heard and felt.”
a 15-minute walk can curb the cravings for sugar. So next For city dwellers, walking is part of your daily routine but
time you want to eat that chocolate bar or open a soda, access to parks and other natural settings may be limited.
going for a short walk could help ease that craving. Does the setting matter? “Neuroscience confirms that
Another noteworthy effect of walking is important to walking promotes brain connectivity and boosts mood and
women. With 1 in 3 women at risk for breast cancer, an creativity regardless of where we walk,” according to Link
American Cancer Society study found that women who and van den Kieboom. “Research indicates that walking,
walked seven or more hours a week had a 14 percent even a short amble, increases communication between
lower risk of breast cancer than those who the hemispheres of the brain. Done
walked three hours or fewer per week. If Walking is especially outdoors, the effects of walking on the
you are suffering from arthritis-related brain increase. There is a therapeutic
pain, walking just 5 to 6 miles per week can good for fighting off effect of nature (ecotherapy). Being in
help protect your joints. Walking lubricates sickness. A recent nature encourages a heightened sensory
your joints and strengthens the muscles study of more than experience, however, even images of
that support them. nature can have a calming effect. So
Thick Nhat Hanh, a Vietnamese 1,000 men and for city and suburban dwellers—or even
Buddhist monk and peace activist, teaches women showed that a those walking on a treadmill—walking
that wherever we walk, we can practice 20-minute daily walk is still very beneficial.”
meditation. He asks that when we walk, Link and van den Kieboom also
we look around and see the beauty that on at least five days shared thoughts about those who cannot
surrounds us. Take a long look at the trees, a week resulted in walk—even temporarily. “Not everyone
the billowy clouds, the flowers and the 43 percent fewer sick is physically able to walk. Even those able
grass. With each step he suggests that you to walk find themselves in situations
say to yourself the following: days than for those [in which] they are more temporarily
breathing in, “I have arrived”; who exercised only immobilized. Still, there is much we can
breathing out, “I am home”; once a week. The glean from walking—even if we can’t
breathing in, “In the here”; walk. Neuroscience finds that action-
breathing out, “In the now”; study participants related metaphors and similes have
breathing in, “I am solid”; who did get sick also corresponding motor representation in
breathing out, “I am free”; experienced milder the brain. Connecting a physical action
breathing in, “In the ultimate”; to metaphoric language (versus actually
breathing out, “I dwell.” symptoms for a engaging in the action) elicits a neural
These experts shared their thoughts shorter period of time. response. Using the language of walking
about how walking can help you get in may actually impact neural circuitry as
touch with your deeper purpose in life. the brain doesn’t always differentiate
There are different ways of walking that can improve your between the literal and metaphorical.”
mood, self-esteem, and ability to meditate or to help develop To take Link and van den Kieboom’s ideas a step
a deeper spiritual bond with others or nature. Kate Link, further—envision yourself walking toward something you
MSEd., CPCC, ACC, and Marijne van den Kieboom, MA, want in life. Actually picture yourself moving forward.
ACC, who share a love for walking, launched an innovative Visualizing the movement of walking activates the motor
program called Leadership ‘N Motion. At Leadership ’N cortex and can give you the brain power to figure out what
Motion (L’NM), they believe that without movement there to do and how to achieve it. Link adds, “When we create
is no growth. Walking is a primary tool to help move things visual pictures in our mind that involve stepping up, walking
forward in one’s life. L’NM’s unique approach connects towards or away from something, being on a path will keep
what neuroscience tells us about how physical movement/ your brain active and may contribute to taking the strides
walking, mindfulness and being in nature to advanced you wish to make in your life.”
personal and professional leadership. “Walking can be an The benefits of walking, or even thinking about walking,
antidote or respite from the fast pace of our lives and the can provide a foundation for increased physical and mental
sense of feeling overloaded,” said Link. “Walking helps us well-being and perhaps help you discover something new
slow down and increase our opportunities for reflection. about yourself and the world. †
Extended walks, especially, can help us practice more
in-the-moment awareness and greater detachment from all Learn More About Walking for Your Health
that otherwise demands our attention. As we walk, we thin
National Institute of Diabetes and Digestive and Kidney Disease
the boundary between ourselves and the environment and
http://bit.ly/2s1LtXx
between ourselves and others. Through walking, we give
Leadership ‘N Motion
ourselves time to rediscover—or meet anew—our true selves.
www.awalkening.com
We listen more closely to the inner voice and when it too
58 March/April 2018