Walking offers numerous benefits, including improved cardiovascular health, better mental well-being, and increased longevity. Recent studies have refined recommendations on the optimal amount and timing of walking:
Benefits and Optimal Amount:

1. Step Counts and Longevity: Walking as few as 4,000-5,000 steps per day has been linked to reduced mortality risks, particularly for older adults. For younger and more sedentary individuals, aiming for 9,000-10,000 steps daily provides significant cardiovascular benefits​
   ScienceDaily
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   UMass Amherst
   .
2. Intensity Matters: Faster walking speeds (even brisk intervals) can amplify benefits, such as reducing the risk of heart disease and improving metabolic health​
   European Society of Cardiology
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   UMass Amherst
   .

Timing:

• Morning Walks: Walking early in the day may align with natural cortisol peaks, improving mood and setting a positive tone for the day.
• Post-Meal Walks: Light walking after meals, particularly after dinner, aids in digestion and can lower blood sugar levels, enhancing metabolic health​
  European Society of Cardiology
  .

Tips for Maximizing Benefits:

1. Mindful Walking: Pay attention to posture—keep your head up, shoulders relaxed, and arms swinging naturally. Lengthen your spine and breathe deeply for better oxygen flow and nervous system regulation. 
2. Environment: Walking in nature or green spaces enhances mental health benefits, reducing stress and boosting creativity.
3. Consistency: Even short, frequent walks (e.g., 10-minute intervals) are beneficial, especially if sitting for long periods.

By incorporating walking into your routine, whether through short bursts or longer strolls, you can enjoy profound physical and mental health improvements. If you have specific health concerns, consulting a physiotherapist or health professional might be beneficial to tailor a walking program.

Hi!
Jane Marchant has seen an interesting movie and wants to share it with you.
“Fascia – The Body’s Network Without Beginning or End” is a documentary about how new research profoundly changes the way we look at the living human body.
Order the Fascia Movie for free here
About the documentary:
There is an ongoing global revolution in anatomical research, profoundly changing the way we look at the living human body.
The reason? Fascia, a network of connective tissue with no beginning and no end, encapsulating everything in the body, from muscles and skeleton, to organs and cells.
While until recently considered unimportant, fascia is since 2017 acknowledged as the biggest organ in the body and fascia research has sparked a wildfire of new insights that are challenging conventional belief about how the living body works.

• How do we understand the body as a living whole when our current understanding is based on dividing the body into different parts?
• What happens when anatomical and physiological studies, conducted according to the scientific method, discover a system, the fascia system, that clearly “doesn’t care” about our customary way of separating the emotional from the physical?
• How do we help people understand the living body and the possibilities this understanding can lead to – and what happens when we do?

Kind regards

Axel Bohlin
Founder & Editor
The Fascia Guide
[email protected]

​by Jane Marchant, physical therapist
Lower back pain is experienced by most people at some time in their lives. The muscles which support our back are in constant use, while our body is in motion, but also while simply sitting or standing. This constant stress on the back easily results in back pain. Most back pain is caused by muscle or ligament strain, however there are other causes such as damage or injury to spinal nerves, discs or bones. Sometimes back pain is linked to stress, anxiety and depression.
Recurring lower back pain can be prevented by the regular practice of specific exercises designed to strengthen the muscles which support your back, stretch shortened muscles and correct your postural alignment.
Exercising is beneficial for most conditions causing lower back pain. In case of acute back pain, the exercise program – except for very gentle stretching exercises – should be started only when most of the pain has subsided. Lying on a firm mattress and applying cold packs on the area for a couple of days will help relieve muscle spasm and pain. If your back pain is severe or is accompanied by numbness or pain down the leg, a doctor should be seen immediately.
I recommend doing the exercises first thing in the morning. If your bed has a firm mattress you can exercise even before getting up, if not, use an exercise mat on the floor. Each exercise indicates the breathing pattern.  Synchronize the movement with slow and deep breaths. Keep the movement fluid. Gradually increase the number of repetitions, as you make progress over the weeks.
 

1. Pelvic Tilt : Lie on back, knees bent, feet flat on the mat. Inhale and slightly arch lower back, lifting navel upward without lifting hips. Exhale and flatten lower back to the mat, contracting abdominals. 10 repetitions.
2. Knees to chest : Lie on back, knees bent, feet lifted and hands placed on the knees. Inhale deeply and slowly, exhale and hug knees to chest. Inhale and release. 10 repetitions.
3. Spinal Twist : Lie on back, hands out to the side, feet flat on the mat. Inhale, exhale and bring both knees down to right as close to floor as feels comfortable and turn head to left. Inhale and bring knees and head back to center. Exhale and bring knees down to left and turn head to right. 3 to 5 repetitions on each side. Gradually increase range of motion. To increase the twist, lift the feet off the mat.
4. Bridge : Lie on back, knees bent, feet flat on mat. Inhale and gently roll hips up, lifting buttocks first and vertebras one at a time, engage abdominals by tucking buttocks under. Exhale and roll down, one vertebra at a time, buttocks coming down last. Head stays on the mat. 4 to 10 repetitions.
5. Abs 1 : Lie on back, press lower back on mat, lift feet up, hips and knees bent at a 90 degree angle, hands behind neck. Inhale, exhale and lift head, shoulders and shoulder blades bringing right elbow to left knee. Inhale, come down and vice-versa.  Keep lower back pressed on mat throughout exercise.  5 to 10 repetitions on each side.
6. Abs 2 : Lie on back, feet up in the air, knees bent at 60 degrees.  Place thumbs under buttocks, press lower back on mat. Inhale to prepare, exhale and lift buttocks slightly off mat, bringing feet up toward ceiling. Lower and inhale. 5 to 10 repetitions.
7. Cat and dog : roll to your side and come up onto all fours.  Place hands below shoulders and knees below hips. Inhale, look up and slightly arch back, exhale, look to navel, round back. Progressively increase the range of motion. 5 to 10 repetitions.
8. Balancing Table : on all fours. Bring right arm up and forward to horizontal and left leg up and backward to horizontal. Keep belly in and chin tucked in. Straight line from hand to foot. Hold for 3 to 6 deep breaths. 1 to 3 repetitions on each side. Alternate with exercise # 9.
9. Child Pose : rest with buttocks on heels, arms stretched out in front of you. Take 3 to 6 deep breaths. Omit if uncomfortable for knees or ankles.
10. Hamstring and Piriformis stretch : lie on back, knees bent, feet on mat. Hold right foot in right hand and try to straighten leg up. Hold for 5 deep breaths. Then place right foot over left knee and hug both knees into chest. Hold for 5 deep breaths. Switch sides.

To this exercise program you need to add correct posture while sitting and standing and proper bending and lifting techniques explained in the December 2007 issue of the VON. Learning how to relieve stress, by exercising or relaxation techniques, healthy nutrition and hydration, as well as not being overweight complete the conditions required to eliminate lower back pain.
Should you wish to join an exercise class or start the regular practice of a sport to prevent or relieve lower back pain, chose low-impact aerobic exercise such as swimming, walking or an exercise class which does not involve running and jumping. Water aerobics is a good choice, as well as exercising with the Gymnic Ball. Exercising with the Ball allows you to safely and effectively develop the strength of the muscles that stabilize and move the trunk, including the abdominals and muscles of the back. Not only does it develop their strength but also their ability to work in an efficient and coordinated way to maintain correct alignment of the spine while the  body is in motion.
Stronger abdominals and back muscles, as well as improved flexibility, balance, coordination, heightened body awareness and corrected posture will help you protect your lower back in your daily activities.
 

It’s that time of year when many of us reflect on the fun we’ve had, the tears we’ve shed, who we’ve loved, beautiful moments we’ve shared, what we’ve learned, and the journey we’ve covered.
We begin to orient around how the year ahead will be meaningful to us, keeping us on path, satisfying for our mind, body, spirit, and soul.
I have been putting together visions and goals for the past 10 years, and my process has evolved and adapted, with influence from beautiful people, professionals, and psychological theories. So it felt time to share what I’ve learned and what works best for me.
Above all the most insightful, helpful, and truthful way to decide what I want to focus on—give my energy and attention to—is by asking my body. Taking time to settle into my cells, let my nervous system rest, my breath become natural, connect with my belly, heart, brow centre, and see what comes: images, stories, and memories. It is from here that our deepest, truest longings and wishes can show themselves to us.
Here are seven things that have worked for me in setting meaningful goals that actually work:1. A positive frame, set hopes rather than resolutions.
Several years back a dear friend and colleague shared that she doesn’t set New Year’s resolutions, she sets New Year’s hopes. I thought that was pretty revolutionary and wanted to try it. Switching from a resolve, which was often something not to do, to a hope, felt like it had less attachment or potential self-inflicted criticism and dismay when my resolve lost its strength and discipline.
Setting hopes brought some freshness and air to planning the year, a lightness and a sense of shared responsibility. Hopes were not only up to me, they were also up to anyone related to my hope, and what emerged with time. That worked for me. New Year’s hopes form the base of how I approach my vision and goals for the year ahead. The process seems to have got more and more creative and elaborate each year.
2. Take time to listen to the wisdom of your body.
It is important to start any prioritising or goal setting process with some still time, connecting to the wisdom of the body, and quietening the mind. I ask my heart, my belly, my cells, “What is most important for me? What is my spirit called to next year? What is my aliveness longing for?” You could do this out in nature—under the trees, by a river, or pond, or you could lie on the floor by a fire, meditate…whatever works for you! Do it for 15-30 minutes.
This process often reveals something unexpected. Once I got, “Dance as much as you can,” and, “Go and spend solo time in the Central American forest.” I did the process again a couple of days ago, to begin to orient myself toward 2018. I got images of community, circles of companions, and a beloved life partner walking with me in the healing green of nature. I had actually thought I was done with romance for a while and needed a year’s break. But, the deepest truest hope inside said, “Yes, this is what you want, in your own way, own style, but nonetheless, in a lifelong partnership with someone.”
3. Enjoy the process, get creative, do it in partnership.
A dear friend inspired me to do a vision board. We would set aside a day together in the first few weeks of January, gather our collective art supplies, turn off our mobile phones, drink herbal tea, and listen to beautiful music. Time would disappear—chatting, cutting, sticking, painting, drawing, writing.
4. Remind yourself every day in any way.
Sometimes I need another evening to finish my vision board, and then I stick it up on a wall that I see every day, take a photo, and make it the screen saver on my computer. And this is the key piece: Keep your vision and goals present in your mind as often as possible. Other good places to put your vision board are on the fridge, in the notes of your cell phone, or next to the mirror in your bedroom or bathroom. If you are someone, like me, who finds meaning and discipline through ritual, then adding in five minutes to your morning to review your hopes, vision, and goals is a great way to keep on track.
5. Right-size your hopes and goals.
There is a huge benefit to breaking down your hopes and goals into actionable chunks, with specific time targets, and a level of specificity to describe how you promise to be satisfied when reaching them. I learned this with the Strozzi Institute while doing my coaching certificate. The key is making sure you can realistically reach a level of satisfaction on your way toward your vision and hopes.
So, for example, one of my hopes that body strongly reminded me of, is to be in relationship with my life partner, and that involves finding him, testing the waters, growing in love together, and making the decision to stick with each other long-term. My goal in the next 12 months for this hope is to meet someone I can grow in love with.
I promise to be satisfied in 2018 if I take it slow and we spend time together nine times before getting intimate, if he likes to spend time doing his own thing, and has a healthy emotional and physical relationship with himself.
My actionable chunks are to prepare myself to keep my life going—even while sharing it with him. By June 2018, participate in a mixed gender group activity authentically enjoyable for me—once per week, practice clear dignifying declines so I can say no when I want to—once per week, tell my good friends, and family that I am ready and available—by March 2018.
With this, I have milestones along the year to work toward, and I have thought about what I specifically need to do to make this happen. We are each unique, like our fingerprints, and the edges we need to push, or changes we need to make to reach our goals and hopes will be unique, too.
6. Ask a friend to keep you on track.
And then the next steps are  to share your vision board, hopes, and goals with your partner, mother, sister—whomever you trust, and can ask to support you. This is essential to keep you on track. We are often better at sticking to our commitments when we are accountable to someone else—this is partly why we pay for personal trainers, join a running club, or write books collaboratively. Ask your trusted friend to check in with you regularly—once a month perhaps—on how you are doing. You can even set up calls in the diary in advance to do this. I have done this with different friends for different commitments I have been working, scheduled monthly as “listening partner calls.”
Alongside this kind of support, you can also start to train your attention to focus on what you are grateful for, what inspires you to stick with your hopes and goals, what brings you joy and aliveness.
7. Write down your moments of wonderful aliveness.
One year a friend shared an idea to keep a jar of gratitude. This is a fabulous practice. I went out to buy a special blue vintage glass jar and used the back of old business cards that I collected from people throughout the year. I would write special moments I had experienced on each piece. I did this every so often, when I remembered, and so would write five to ten of them at a time.
At the end of the year, the day before or the morning of my vision boarding, I emptied the jar on the dining room table, and read through them all. Well, that put a “the cat that got the cream” smile on my face for the rest of the day—a real mood-lifter. I saw a clear pattern in what was creating joy in my life. I wrote these down to help guide my choices in the future, and my goals for the year ahead. They were intimate conversations, dancing, learning, time in nature, good sex, and healthy yummy food—when I get what my sister calls the food wiggles.
Knowing the importance of these kind of experiences in my life is a great way of setting the compass when I have to make hard choices or feel a bit lost. If you travel a lot you can use a little notebook instead of the glass jar at home. I’ve been doing that lately--it suits my nomadic lifestyle better.
And you can do this anytime of the year, whenever you feel the need. Going on a form of retreat can be a great way to give yourself the time, space, and support to vision.

Author: Lise Melvin
Image: Angelina Litvin/Unsplash
Editor: Sara Kärpänen

published in Elephant Journal https://www.elephantjournal.com/2017/12/the-most-insightful-helpful-truthful-way-to-decide-goals-for-ourselves/​
Copy editor: Catherine Monkman
Social editor: Lindsey Block 

Below is an article written by Caroline Rider about leadership with horses. The same attributes of leadership she writes about can be applied for leadership with people. Learning to master these attributes can be done by working with horses, who will give you an immediate feedback on how you are doing. Try out a session of coaching with horses with Jane. Email [email protected] for more information and to book your session. 
Published on Sep 15, 2014
Hi, I’m Caroline Rider of Rider Horsemanship. This month’s Holistic Horse “Ask the Expert” Q&A is about leadership with your horse, specifically the qualities or attributes of leadership and how leadership needs to show up in us – how we need to act in order for our horse to notice us, take us seriously, trust and respect us.
The first attribute of leadership is purpose or focus. The second attribute is clarity. The third is fairness, the fourth is congruency and the fifth is consistency. All of these attributes are equally important to our horse and contribute to the overall emotional and societal welfare of our horses. Each of these attributes develops us into the leader our horse will recognize, take seriously (not challenge), trust and respect.Let’s now discuss the attributes, how they show up in us and why they are important to our horse.
The first attribute, purpose and/or focus, is about having direction – a goal in mind.
The second attribute is clarity and being clear. Horses are transparent meaning their actions reflect how they think and feel. This is what I refer to as the “Language of Equus.” Horses respond to humans the same way and if we are not sure about something the horse perceives this as uncertainty and becomes distrustful. Another way to look at clarity and the meaning of being clear is to have purpose - a goal in mind as well as fluidity, harmony, congruency.
The third attribute is about being fair. Fairness means being free form bias, judgment or discrimination. It also means having objectivity and not being personally attached to an outcome.
The fourth attribute is about being congruent. Congruency means “whatever you are thinking your body embodies.” This is another form of being harmonious and fluid. Your thoughts, feelings, are compatible with your actions. Meaning, you don’t think one thing and do another. This is very important to a horse as it represents clarity and consistency which are the building blocks of trust.
The fifth attribute is consistency. Consistency builds accountability and trust with your horse. They can count on you which in turn helps our horse to feel safe.These five attributes are the building blocks of leadership and what makes our horse not only want to be with they are what our horse needs.
​Thank you and may you always be one with your horse! CarolinePlease visit www.riderhorsemanship.com for more education materials, DVD's, clinic opportunities, training and the TAO of Horsemanship Online Foundation Course.Leadership attributes.

In a previous post here on Nosara Wellness discussed "Why Does Anyone Do Yoga Anyways". There are many different reasons why people practice yoga. Some do yoga to improve their health, manage their stress better, or reflect on their inner selves. 

But did you know that from the many yoga poses come techniques that can help you achieve beautiful and glowing skin? It's true, and  even doctors like Dr. Timothy McCall agree that practicing yoga can make your skin look and feel younger. 

Padmasana, Adho Mukha Svanasana, and Dhanurasana are three of the poses that you can do regularly to beautify your skin. These particular postures are said to stimulate blood circulation in the body, while reducing stress and tension. ​

Padmasana

 image credit: sarvyoga.com

First, lie on your stomach. Keep your feet apart and relax your arms at your side. 

Then, slowly bend your knees and hold your feet. 

Lift your chest and legs off the floor, and pull your legs back.

Hold the position for a few seconds while breathing long and deep. 

If you find these poses easy, it’s worth researching some more complex poses. 

Yoga is being practiced by hundreds of thousands of people all over the world, and they're living examples of the age-defying benefits of yoga. The younger you start doing it, the better, but you can practice it at any age and reap the benefits. 

Just look at the many celebrities who swear by yoga. They have amazing bodies, and look great even as they pass their 40s. David Beckham is one of the most prominent yogis on the planet, and he looks great even at 42. Interstellar and Magic Mike star Matthew McConaughey is also a keen yoga enthusiast, practicing it seven days a week.

Actress Alicia Vikander is also an avid yogi, using it to mediate and de-stress. Vikander is the female star set to play the latest version of Lara Croft in the 2018 remake of the film Tomb Raider.  The movie, which has several titles on the digital platform Steam will once again start to take over the gaming world with its many incarnations. A Tomb Raider slot game has also recently appeared on gaming site Slingo in the lead up to what will no doubt be a Hollywood blockbuster and career-defining film for Vikander. And with such a hectic schedule ahead, Vikander will need yoga to help her focus on the many tasks at hand.

The original starred Angelina Jolie as the iconic femme fatale. If you always wondered how celebrities had such wonderful and flawless skin, then you don’t have to look any further than yoga to see how you too can reap the rewards from this meditative exercise.

Do you practice yoga in your free time and have any tips to share? Let your voice be heard in the comments section below!

click here to read this article about Aerial Yoga Instruction in Nosara, with Hayley MacMillan-Ord :
http://www.ticotimes.net/2012/02/23/hanging-out-with-aerial-yoga-in-nosara