How To Walk Yourself Healthy & Happy - A 42 Day Challenge

Russ Williams creator of 'How To Walk Yourself Healthy & Happy' briefly welcomes you to the course and sets a realistic challenge for your walking health objectives.

Welcome to the course and as you will discover getting results does not take long.

How much do I have to walk to start getting results is a question often asked. In this video I give you clear guidance on this important question and set you a challenge.

Technology that is readily available and often for FREE will help you monitor and achieve your health goals. I share with you what in my opinion are some of the best options for you that are avilable today.

Millions of people around the world suffer from blood pressure issues. It is not always HIGH blood pressure - but that is a condition many people are aware of and indeed suffer from.

High blood pressure is dangerous and is often referred to by doctors as 'The Silent Killer'.

Walking can really help keep blood pressure at healthy levels, even if you have had stubbornly high blood pressure for quite some time. It can also help a person stop taking blood pressure medication.

As ever, it is how you walk that will offer the best results and this lecture provides the PROVEN medical evidence for controlling blood pressure to achieve healthy levels by...walking.

Not all cholesterol is bad for you.

There is good cholesterol and there is bad cholesterol, the aim through walking is to get your GOOD cholesterol to healthy levels and reduce unhealthy levels of BAD cholesterol.

The medical evidence for walking and healthy cholesterol is considerable and it is the subject of this video lecture.

Rather like blood pressure and cholesterol issues, suffering from Diabetes (in particular Type 2) is extremely common the world over.

Once again, regular walking can come to the rescue and help control blood sugar levels.

Diabetes has come to the fore in the last year or so as a condition linked with serious complications from Covid-19. It also is a condition that is of major concern to doctors and medical professionals around the world.

This lecture explains what happens to the body and why AND how to start controlling Diabetes through exercise walking - as usual with the appropriate medical evidence and PROVEN results.

Good posture is an attribute that a lot of people don't have. Hunched shoulders and a bent back can have damaging effects on the physical body.

Walking in the right way will address posture problems and make it absolutley natural to have good posture.

Taking a regular walk is great for toning muscles and in particular core muscles and without strong bones over time a person's physical health can be affected in a negative way.

Walking will help all 3 of these areas of the body and in a comparatively short period of time too.

There is nothing worse than feeling lacklustre and unable to get the energy levels that you want to live a full and fun life.

Walking can easily help increase energy levels and help you keep them UP!

You have to expend some energy to get more.

Our BRAINS control our mental and physical state.

An unhealthy brain means we will suffer in so many different ways. A healthy brain can be cultivated through walking - the evidence proves it is of tremendous benefit.

For many people, often of a certain age, LOSING WEIGHT is the 'Holy Grail' of their dreams about their 'Future Self'. The person they want to be.

Weight is so easy to put on but often difficult to lose. We all know people who have yo yo dieted, tried to lose weight and failed or simply feel that becoming lighter and fitter is almost an impossibility.

This is absolutely NOT THE CASE!

This video shows you the indisputable medical evidence and real world examples of losing weight safely through walking exercise.

It can be done as long as you have a plan!

There is a walking and calorie burning BONUS 'help plan' attached to this lecture, that will show you what can be achieved and for what amount of walking time and effort as part of a controlled exercise regime.

Feeling unsteady on your feet or unable to confidently control your balance could be the sign of a more serious issue.

Good balance can be attained through walking and the medical profession are very specific as to why 'balance' is so important to overall health and indeed longevity.

This video lecture explains everything that you need to know.

Good sleep and the ability to sleep well regularly is one of the main foundations of good health. Sleep is the bodies 'repair time' amongst other things.

Sleep problems plague people all over the world but it is once again PROVEN that walking can help as you will discover in this lecture.

If you speak to somebody who professes to have memory problems you will get an understanding of how frustrating it can be.

Failing memory can also be an early sign of something more serious like dementia.

Walking is certain to help with memory issues and by doing it regularly it can really make a difference to confidence and ultimately quality of life.

Cancer is a word that most people dread or hope will not be a part of their lives or their loved ones lives.

Worldwide cancer sufferers amount to millions of people.

Prevention is far better than the odds of a miraculous cure - walking has a big part to play in cancer prevention.

In the Western world the risk of heart attacks and strokes are a grim reality. Lifestyle is a signature contributor and a definable change in lifestyle is recommended by doctors the world over.

Exercise and diet are central to good health and the contribution of walking to heart attack and stroke prevention is considerable. The science and the medicine prove it once again. Dicover what walking can do for a person as a way of preventative exercise.

Cardiac events are traumatic and often life threatening BUT for the lucky people who survive one or more events there is help at hand.

After suffering a cardiac event a patient is nursed by to help usually with the help, long term, of a cardiac event rehabilitation team.

These teams make walking a central part of recovery from a distressing and traumatic cardiac event.

The plan is proven and very effective.

The menopause can be treated through medication and therapies.

An alternative or perhaps a complimentary treatment is to walk yourself through the menopause. It is a form of exercise that can really help women who are in the menopause and as usual in this course there is a scientific basis for this claim.

Mental health issues cannot be magically 'wished' away or solved at the click of a finger.

Walking in certain ways is a surefire way to feel better about yourself, life and your surroundings.

This lecture explains the extremely positive bond between walking and better mental health.

Loneliness is quite awful.

It drags a person down, they can see no end to the spiral of feeling alone.

Walking doesn't ride to the rescue as a cure all solution, BUT it certainly will help tackle loneliness.

This is DIFFERENT but it is fascinating at the same time. If you like forests then this will excite you becuse of its enormous physical and mental benefits.

We all have stress or get stressed.

Some peple get more anxious than others. This lecture will explain how to recognise stress, treat it through walking and control your stress levels.

Mindfulness is the practice of bringing your attention to the present moment, mindful walking is the practice of becoming aware of your surroundings and recognising and interpreting how your body and mind feel while moving.

Mindful walking is not a brisk walk by any stretch of the imagination.

It has many benefits.

Not only are there physical benefits of walking in itself but mindful walking can reduce blood pressure and heart rate, create feelings of wellbeing, provide better sleep, improve mood and manage stress.

As a BONUS with this video I have included a 'Mindful Walking' plan if you would like to give it a go as part of your fitness and wellness exercises.

Understanding which type of walking is most suited to you is crucial in your quest to get fitter and healthier.

This lecture concentrates on some of the more well know and very effective types of walking that you can do.

I have put together a Weekly Walking Progress Plan - the document is here in the 'Resource' section, for you to download and print out so that you can plan your walking week and record how you are feeling before and after your daily walk and the distance and time covered and taken.

Writing things down will only add to the speed of your progress and inspire you to carry on. A lot of commiting to a regular exercise  regimen is to do with seeing your progress in black and white in front of your eyes.

Here you have some suggestions for some more walking styles for you to try and master.

Walking exercise progress will always come naturally, as the more you do it the easier a certain style of walking will become.

The results for physical health are well documented and discussed earlier in this course.

If you want something a little more physically demanding then this lecture takes you through some of the options for you starting off with POWER walking.

It's competitive, demanding and takes a little practice but road or marathon walking is growing in poularity.

With its origins in Scandinavia I am always happy to bump into to people who do Nordic walking on my walking routes.

Having spent a lot of time in Sweden and Finland I appreciate what a great type of walking exercise 'Nordic Walking' is - and without being a little cheeky it really suits older people and is a great way of keeping co-ordinated and healthy.

This really is a type of regular walking to consider it is good for every muscle and your cardio vascular system too.

It is 'Swimming Pool Walking'. Give it a try!

This lecture is short but it is very useful and contains information about a type of walking that is easy to do and will keep you disciplined along the way...you also get a reward too! IF you want one...

If you have a dog you probably take it for a walk. If you don't...then start.

Often sneered at, dog walking is fantastic walking exercise and is perfect if you want to get fitter without the pressure of doing some of the other types of walking that I have mentioned.

As ever there is a small caveat, you have to walk your dog in a certain way to get results.

Perhaps you would find it hard to believe that walking is a great treatment for niggling and persistent back pain?

It is and in this lecture I share with everything that you need to know to have a back that is less painful and in turn does not interrupt you going about your daily life. Relief is on the way through walking.

Over the last few years wheelchair walking has become more and more popular.

Here is a brief explanation and some contacts for places where wheelchair walking is being done by many other people with great success and enjoyment.

This lecture is all about the best ways to recover from your walking exercise.

As you get fitter and more ambitious your body will feel more strain - this is perfectly normal.

Your body will tell you when to increase your walking exercise for better health and I have some tips to help you recover quickly and safely.

To walk for better physical and mental health you do not need lots of equipment!

However, there are certain things that it would be worth considering  - which are significant to your ability to walk properly and get results safely and easily.

Through research and trial an error this lecture shares tips on equipment you may wish to use but don't absolutely have to. Having said that my recommendations are certainly worth looking at.

What you wear on your feet for your walking exercise is vitally important. Footwear will determine the ease with which you can walk and significantly affect your walking style, leg muscles and performance levels.

This video lecture explains why footwear is SO important and offers practical advice on what sort of footwear you should look at investing in for different seasons and terrains.

As promised at the very beginning of this course you get your own free copy of my book 'How To Walk Yourself Healthy & Happy' in electronic PDF format - this is the same version of the book that is published on Amazon Kindle and in paperback.

It will be a useful companion as well as a reminder to some of the course content.

A message from me to say thank you for taking the course and offer my sincere congratulations on completing it!

It is a long course and a thorough course but hopefully students will find it a great help for getting physically fitter and mentally happier.

Walking works, I have proved it in the course.

Good luck and remember to start slowly and build up your fitness gradually, it is the most sensible and safest way to go forward.

I will leave you with this little inspirational thought..." Think POSITIVE! A Little Progress Everyday Adds Up To BIG Results"