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Power Walking to Regain Vitality

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One of the earliest challenges toddlers tackle is learning to walk. How do they do this? By mastering the art of ‘putting one foot in front of the other!’ So, you see from an incredibly young age, nature gives us the most effective strategy for staying healthy, i.e. walking. Simple, right?

Unfortunately, over time the human race has developed unhealthy lifestyles, primarily influenced by so- called ‘progress’. In the West & Northern Hemisphere, lack of physical activity has resulted in chronic diseases, leading to more than 1 in 10 deaths per year in the UK.

Yet, incorporating walking into one’s daily routine couldn’t be simpler. It is about small steps, remember: small hinges swing big doors! One of the most effective approaches to adopting regular walking as part of your lifestyle is to think of this in the same way as brushing your teeth, first thing in the morning and at bed time. No decent individual would leave home and set out to start their day without brushing their teeth first.

The trick with establishing and sustaining a very healthy lifestyle is consistency and perseverance in being active, eating well, moving more and getting enough sleep. When walking -brisk walk, don’t dawdle! When eating- eat, not watch TV, deal with emails or Face Book -this way your body will tell you when you are genuinely full. Walking is good for you, and brisk walking or power walking can reduce risk of long term health conditions e.g. cancer & heart disease.

Power Walking is brisk walking at a fast pace that you can still have a short conversation, but you shouldn’t be able to sing. Power walking also corrects posture by following a few simple rules:

  • Stand up straight.
  • Be relaxed.
  • Look ahead.
  • Swing your arms, in time with your stride.
  • Breathe deeply, preferably in time with the steps you are taking.
  • Your steps should be heel down first, before landing on your toes.
  • Power walking maximises on the benefits of exercising outdoors.
  • Natural vitamin D – proven health benefits especially in relation to arthritis.
  • Fresh air – is free and gives added benefits!

Power walking is absolutely great for weight management. It is best to install one of the specialist Apps to track your progress. In my Vitality Power Walkers Group, the 4 of us have achieved over 200lbs weight loss in less than 6 months. Daily Power Walking is superb at helping with bone & muscle pain. It also enables  better sleep for those inflicted with arthritis –and good at  making everyday tasks more manageable and easier to carry out.

Power walking enables us to connect with and appreciate nature, our local community and appreciate the natural world.

I have been gratified by the number of individuals who have connected with me over the last 6 months in particular, simply by them seeing me power walking at a brisk pace, every morning come rain or shine – in the oldest park in the area of London where I live.  Lammas Park is steeped in history which I was completely oblivious of until I started my power walking regime. The following give a glimpse of the history:

The park is named after the original use of the land as Lammas land where tenants of the manor could graze their cattle following harvest. In 1881 some 23 acres were purchased by Ealing Local Board when it was feared that it might be lost as open space; compensation was paid to those who lost their rights. Lammas Park opened in 1883 and was subsequently extended west to Northfield Lane by arrangement with the Elers Estate, and a lodge was built at the new entrance. By 1907 there were 2 bowling greens, shelters for the bowling club and cricketers, and a ‘tea chalet’ for those playing tennis and croquet, with 19 lawn tennis courts and 4 croquet lawns by 1911. The park once had a bandstand and over 50 flower beds, mostly removed by 1958. In January 1949, a small War Memorial was erected by the Boy Scouts near the South Lodge entrance. More recently, Lammas Park regularly wins the Annual range of national awards for green spaces, for several years in a row!

Power walking makes best impact once this is an integral part of an individual’s daily habits and daily routine. Power walking is best done outdoors, ideally in a leafy park if done in a city or green meadow, better still power walk in the countryside or woodland.

Exercising outdoors, in the fresh air clears your head – you leave home – head fizzing with issues – you come back home a different person.

As one of the members of  Vitality Power Walkers said: “Power walking helps me clear my head, re-centre myself – I am not the same as when I first set off – I invariably feel so much better – lighter in mood and lighter in step.”

Nature is the best medicine!

Where I Came From

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Growing up in Rhodesia in the 70s, I saw all around me the differences I wanted my future self to make. Lives & communities that I needed to impact. No – one who knew me when I was growing up believed that I could go from walking 5 hours each day to fetch water & fire wood to & fro school; to having a stellar career, successful entrepreneur and a London Property Millionaire. I always believed that I would be financially independent. My school teachers; particularly, Ian Graham believed in me he was my mentor and the wind beneath my wings – from Tegwani in Zimbabwe to Harrogate, Yorkshire – England. That was my home above.

So at a young age, as I journeyed 6,000 miles from Rhodesia (Zimbabwe) to England, I made a commitment to myself that my life wouldn’t just be average, living from pay cheque to pay cheque, splashing on material goods. I wanted to inspire, to empower, to put the power back into the hands of individuals to build their own future & not have to be constrained by circumstances around them.

Now I have this:

now

Arriving & settling down in England was by no means easy, but when you have a vision bigger than yourself, you find a way to get through the late nights & the loneliness that comes from your family being so far away.

Sure enough, it worked. My commitment, hard work & knowledge soon had MDs raving about me & consulting me about how to better run service-based organisations.

I had a wonderful career, working with non-profit, private businesses & the public sector. Over the course of my 40-year career, I worked at strategic levels & received numerous commendations for service provision, in particular those for vulnerable children & their families.

In the eyes of the world I had really made it: six-figure income & a family back home that was beyond proud of me. But deep down I knew I had set out to achieve more.

I knew I had set out to impact.

Due to chronic burn-out & my stress-induced poor health, meant that I hadn’t even begun to think about the impact I wanted to make in the world.

Therefore I left the corporate world for the first time.

I headed out, head high, knowing that I had a solid reputation to stand on & a few potential clients in the bag. Sure enough, it worked! I began running my own private consultancy. I ran it for 5 years before that fateful phone call from my ex-boss came & I was sucked right back into the lifestyle I had previously escaped from.

I didn’t feel it at first. In fact, I was quite excited- familiar surroundings, a job I knew I was expert at, & the stability of knowing exactly what will come in at the end of the month.

However, the credit crunch hit in 2008 & with that austerity measures became the norm & this took its toll on me. So by the time I left corporate UK, for the second time things were different: I was afraid, ill & worn-out, didn’t feel the confidence & excitement of going to pastures new. In fact, I procrastinated for too long & in the end I was pushed out of the job – discarded like a dirty dish cloth – well past its use. You know what I mean, right?

Like most women, I have always struggled with my weight – going up & down & trying diet after diet, which only made it worse as I would gain back the weight I had lost as soon as the dieting had stopped!

I took a year out to focus on getting well which I achieved. I put myself first, focused on being healthy in a holistic way & lost 5 stones in weight. Yaay! I went from fat in my 50s to looking & feeling 20 years younger at 60!

My focus now is to utilise the range of my transferable skills to accelerate the growth of my coaching business in order to achieve my vision of serving more people on a global scale. I’m also a published author, workshop facilitator & conference speaker & accredited trainer.

I am now a qualified, experienced & Certified Law of Attraction and Health Coach. I impact people by introducing vitality into their lives – hence being dubbed ‘The Vitality Coach’! Having made a smooth transition & a challenging one from corporate rat race into the entrepreneur business world, I know the pitfalls & therefore I can facilitate a smooth transition for those with a burning passion to run their own business.

Are you passionate about your business & the difference you’re here to make? I bet you’re also tired of juggling your full-time job with your business. It’s beginning to feel like you’ll never be able to leave the rat race & take the leap into being a full-time entrepreneur.

Once you DECIDE, results & especially the results you genuinely want, accelerate towards you…yes, that is right…think about that for a moment… not having to chase results & feeling really motivated & free to do the work.

The truth is, only YOU really know what that will mean to YOU…

Well here is what that meant to me…. I went from a size 18 to a size 10 (UK) I no longer need the support of crutches or a wheelchair & can now even jog again…YAAY! I also began to tap into the infinite supplies of Vitality that my new paradigm provides & that is what I really want you to experience for yourselves…you see with Vitality comes new possibilities & a whole new world as we turn the clock back it is so much more than healing & yes…

YOU can have it too….

Are you ready to take the leap?

Or are you sitting on the fence?

Believe me, being pushed out isn’t the nicest feeling to experience!

I would love to hear your experiences of making the transition from 9 to 5 – to abundance, super health & business freedom.

Love, Light & Blessings,

Brendah.

Is Arthritis An Old Person’s Disease?

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Arthritis is one of the most predominant medical conditions worldwide. Most people think arthritis is an old person’s disease.

Although arthritis is most common amongst people over 45, infants as young as 1 are being diagnosed with it too.

Most importantly, regular physical activity is an important strategy for relieving pain and improving function for people with all kinds of arthritis.

It is the last point, which I have embraced & has given me greater Vitality leading to me regaining an active lifestyle. This is s case of putting one foot in front of the other! 

My call to action is for us all to adopt a holistic approach to our lives – Eat well, Get enough sleep, reduce negative stress & More move! I know from direct experience that this is likely to mitigate the impact of arthritis.

The Predominance of Arthritis World-Wide

In the UK, 8.75 million people in the UK have sought treatment for osteoarthritis. This means: 33% of people aged 45 years and over and 49% of women and 42% of men of those aged 75 years and over. 4.11 million people in England are estimated to have osteoarthritis of the knee (around 18% of the population aged 45 and over) and 2.46 million people in England have osteoarthritis of the hip (around 11% of the population aged 45 and over) – Stats from Arthritis Research.

Based on 2010-2012 data from the National Health Interview Survey (NHIS), an estimated

  • 52.5 million (22.7%) of adults have self-reported doctor-diagnosed arthritis.
  • 22.7 million (9.8% of all adults) have arthritis and arthritis-attributable activity limitation.

Based on 2010-2012 data from the National Health Interview Survey (NHIS), a projected

  • 78 million (26%) adults aged 18 years or older will have doctor-diagnosed arthritis by the year 2040.
  • An estimated 35 million adults (44% of those with arthritis) will report arthritis-attributable activity limitations by the year 2040.

Regular physical activity is an important strategy for relieving pain and maintaining or improving function for people with arthritis.

Despite that, people with arthritis are less likely to be physically active than those without arthritis.

Nearly half of adults with arthritis report no leisure-time physical activity.  Not being physically active is bad for arthritis, is a risk factor for other chronic diseases and interferes with management of other conditions.

How is this affecting people’s lives?

Among adults with doctor-diagnosed arthritis, many report significant functional limitations such as:

  • Walking ¼ mile – about one in six
  • Grasping – about one in 22
  • Climbing stairs – about one in nine.

All Ages, Races and Genders:

People commonly think of arthritis as an old people’s problem. But arthritis is not a disease of old age:

  • Infants, as young as 1 year old, can get a potentially serious disease called systemic juvenile idiopathic arthritis.
  • Two-thirds of people with arthritis are under age 65, including an estimated 300,000 children.
  • But the risk of arthritis does increase with age. Almost half of adults 65 years old or older have arthritis.
  • Doctor-diagnosed arthritis is more common in women (26 percent) than in men (18 percent). In some types, such as rheumatoid arthritis, women far outnumber men.
  • Arthritis and other rheumatic conditions are a leading cause of disability among US adults, and were a leading cause of disability among US adults for the past 15 years. 
  • The estimated direct cost of physical inactivity to the NHS across the UK is £1.06 billion per year.
  • The NHS costs associated with overweight and obesity each year are £5.1 billion.
  • The cost of treating and caring for hip fractures in the UK could rise to £6 billion by 2036.
  • The medical and social care cost of hip fracture in the UK is around £2 billion per year.
  • Musculoskeletal conditions account for 30.5% of all years lived with disability.
  • Musculoskeletal conditions account for 42% of all reported cases of work-related ill health.
  • 30.6 million working days were lost due to sickness absence caused by a musculoskeletal condition in the UK in 2013.
  • Older adults who engage in regular physical activity have around 30% lower risk of falls.
  • The Chief Medical Officers’ national guidelines for physical activity advise that adults do at least 150 minutes of moderate intensity activity each week.
  • Obese people are more than twice as likely to develop knee osteoarthritis than those of normal body weight.

Stats from www.cdc.gov, www.arthritis.org and www.arthritisresearchuk.org

Stats from Europe (www.eumusc.net):

  • Musculoskeletal conditions are the primary cause of disability in Europe. These conditions affect people of all ages. In most musculoskeletal conditions, people pass from having normal health to being at risk and then developing clinical manifestations.
  • Despite the widespread prevalence of musculoskeletal conditions and their significant detrimental impact on the well-being of individuals and society they have not been included among the top ten non-communicable diseases identified for action by the WHO. This is primarily due to the low mortality from musculoskeletal conditions in comparison with other health conditions. There is evidence however of increased mortality associated with musculoskeletal conditions.
  • The lowest mortality rates for both men and women are in the Czech Republic. The highest rates for males are in Denmark and for females are in the UK.
  • The average proportion of people in the EU 27 who say they never do any exercise or do so very rarely is 24%. However this varies widely from 51% in Lithuania to 14% in Germany.
  • Vitamin D inadequacy is particularly common among patients with osteoporosis. A global study of vitamin D status in postmenopausal women with osteoporosis showed that 24% had 25(OH)D levels less than 10 ng/mL (25 nmol/L), with the highest prevalence reported in central and southern Europe (Lips et al 2001). A study of Asian adults in the United Kingdom showed that 82% had 25(OH)D levels less than 12 ng/mL (30 nmol/L) during the summer , with the proportion increasing to 94% during the winter months (Pal 2003).

Stats from Canada (www.modelsofcare.ca):

  • The prevalence of self-reported doctor-diagnosed arthritis and rheumatism in Canadian adults 15 years and older has increased from 13.4% to 17.6% from 1994 to 2002.
  • Prevalence of arthritis in 2008 is similar for Ontario (16.9%), Alberta (14.2%), and British Columbia (14.7%).
  • Prevalence based on self-reported doctor-diagnosed arthritis in the United States (US) is 21.6% according to the National Arthritis Data Workgroup.
  • The difference in Canada and the US is accounted for by the higher prevalence of inactivity and obesity in US women.
  • Prevalence is 13.0% in the United Kingdom.
  • Prevalence is 15.0% to 24.0% in Australia and New Zealand.
  • Prevalence of arthritis and rheumatism in South American and Caribbean countries ranges from 23.8% to 56.0%.
  • In all countries, prevalence was higher in females compared to males and prevalence increases with age.

Stats from Australia (www.abs.gov.au):

  • Arthritis is a musculoskeletal condition in which a person’s joints become inflamed, which may result in pain, stiffness, disability and deformity. The symptoms often have a significant impact on everyday life. 
  • In 2011-12, 14.8% of Australians (or around 3.3 million people) had arthritis, with prevalence higher amongst women than men (17.7% compared with 11.8%). 
  • Of persons with arthritis, more than half (55.9%) had osteoarthritis, 13.6% had rheumatoid arthritis, and 37.3% had an unspecified type of arthritis. Note that as it is possible to have more than one type of arthritis, proportions add to more than 100%.
  • The prevalence of arthritis increased with age, from less than 1% of people aged under 25 years to 52.1% of people aged 75 years and over. Women aged 45 years and over were considerably more likely to have arthritis than men. In particular, at ages 75 years and over, 59.9% of women had arthritis compared with 42.3% of men.