I recently discovered and amazing and efficient exercise with lots of overall benefits.
You can either watch the video or read the full article below. Enjoy!
If you are like me, then 2020 has shaken up your routines.
For the past 15 years, I have played basketball about 3 times per week – which has been excellent for maintaining cardiovascular endurance (how efficiently your heart and lungs can supply oxygen to your body).
Throughout the different chapters of life, I have also noticed a strong correlation with healthy endurance and a better ability to handle stress, be happier, more energetic, healthier and more motivated to have a productive day.
Now that I am over 40 years old, that “use it or lose it” factor has never been more apparent. Due to how much our world is changing right now, endurance is just as vital as ever.
Wikipedia defines endurance as the ability of an organism to:
- exert itself and remain active for a long period of time,
- as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue.
If you know me, then you probably know I have spent most of my life studying and experimenting with various health practices to recover from injuries/traumas and to be in the best condition mentally, physically and emotionally to maximize my efforts on this planet.
Well, I recently came across an endurance exercise that has been simply amazing!
This exercise is so quick, adaptable and beneficial that many of my clients have begun to incorporate it into their weekly routines and their feedback has been phenomenal!
Here is a brief summary of some the benefits I have personally experienced:
- Better posture, spinal/muscle alignment, body balance
- Reduced lower back pain
- Reduced foot and knee pain (I have significant arthritis in my feet, ankles & knees)
- Increased ankle flexibility
- Much less tension in shoulders and neck
- More energy
- Increased confidence and uplifted mentality
- Improved cardiovascular endurance
- And a more toned core
Another wonderful thing about this exercise is that you do not have to be in athletic shape to start, and regardless of how good of shape you are in, it should still challenge you and bring growth.
Ok, so enough with all the explanation and hype. If you would like to give it a shot, here is the overview:
15 Minute SprintWALK
The exercise is 15 minutes of walking as fast as you can. No running. It is broken up into 2 phases:
- Phase 1:
- Have a fixed starting point for your walk.
- Set a timer (you can use your phone) for 7 minutes and 30 seconds.
- Walk as fast as you can away from your starting point, for the 7 & ½ minutes.
When the timer goes off. Notice where you are.
- Phase 2:
- As quickly as possible, without taking more than a few seconds, reset your timer and speed walk back.
- Your goal is to make it back to your starting point before the 7:30 timer goes off again.
Push yourself, you can make it! - If you make it back to your starting point before the timer goes off, keep going as far as you can until the timer goes off.
That is it. You are done.
Now, here are a few caveats:
- Do this 3-4 times per week.
- Try to get farther away on your phase 1, everytime. As your endurance increases, you will.
- From the very first step, focus on even, balanced strides.
- Keep your eyes on the horizon.
- Elbows bent at 90 degree angles.
- Wrists loose.
- Try not to check your timer as you are walking.
(Just focus on walking fast and you will also be exercising your mental endurance simultaneously). - I LOVE and recommend a 10 minute warm up walk before beginning.
(I actually walk 10 minutes away from my house and start my sprintwalk at the same place each time). - I recommend a 10 minute cool down walk afterwards.
(Since I walk 10 minutes away from my house to start, when I finish my sprintwalk, I have the same distance to walk home as my cool down). - After your 10 minute cool down walk, you can reap even more benefits by doing some stretching.
- LISTEN TO YOUR BODY.
Nobody else can do this for you. Depending on your starting condition you may need to modify your workout.
That is really it.
Another really cool thing about this exercise is that instead of feeling worn out afterwards, most people report feeling more energized when they finish.
If you have ankle, knee or lower back issues, then I also strongly recommend looking into 5 finger toe shoes, or “barefoot” shoes. Doing this exercise while wearing proper footwear can really help to realign your body.
I hope you find this helpful and if you try it out, please share your success story!
*Disclaimer: This is a personal health practice that I utilize and find beneficial. I am not a doctor and am only sharing this for informational purposes. Please consult a health professional before starting new health supplements or practices.